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Quitting smoking is often linked with weight gain. According to a study conducted by Zurich University Hospital (Switzerland), the average weight gain is 15 lbs just after quitting and around 11 lbs a year after the last cigarette.
The fear of putting on weight may therefore discourage some people from quitting. But rest assured, this can be avoided: it is possible to quit smoking without putting on weight. The pros of quitting far outweigh the cons, some of these advantages are: a brighter complexion, better sleep, whiter teeth, healthy lungs, etc. So, what are the reasons why we gain weight and how can we avoid it?
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What causes us to gain weight when we quit smoking?
Several factors contribute to the appearance of unwanted weight when you stop smoking:
Nicotine, the active compound present in cigarettes
Nicotineaccelerates the basal metabolic rate (energy expenditure at rest). It increases it by 10 to 15%, equivalent to 300 kcal a day. As a result, the weight of smokers is on average 3 to 5% lower than that of non-smokers. When you stop smoking, your basal metabolic rate drops sharply, leading to weight gain.
On the other hand, nicotine also slows fat storage thanks to its stimulating action on lipoprotein lipase, an enzyme involved in the melting of fat reserves. After smoking cessation, in theabsence of nicotine,appetite increases and the enzyme is less active, which can lead to weight gain and fat storage.
Disturbed intestinal flora
Several studies have demonstrated that intestinal flora can influence metabolism and control certain pathologies such asobesity and diabetes.
According to research, the new intestinal ecosystem that forms after smoking cessation produces less waste but more fat, because it digests food better. By digesting fats better, it absorbs more of them, thus promoting their storage in the body.
So, when you stop smoking, it seems difficult not to put on weight. However, by avoiding overeating, you can limit the extra kilos. And don’t forget that the benefits of quitting smoking far outweigh the inconvenience.
Imbalance of ghrelin, our hunger hormone
Another factor in ex-smokers’ weight gain is linked to theappetite-stimulating digestive hormone ghrelin. Smoking inhibits the activity of this hormone, acting as an appetite suppressant.
So, when you stop smoking, this hunger hormone goes slightly out of kilter. Ghretin levels take longer to fall, so ex-smokers continue to eat more than when they were smoking. In fact, a study by Greek researchers confirms that smoking has a direct effect on food intake, estimated at around 150 calories a day.
The tendency to snack more
Many ex-smokers turn to dietary compensation to replace their cravings.
Indeed, quitting smoking often leads to a feeling of lack in cigarette addicts, who compensate for this emptiness by snacking.
To cope with food cravings, anticipate them and plan a simple way of dealing with them. If coffee triggers the urge to eat, start by drinking a large glass of water. If boredom makes you smoke, go for a walk in the park; if it’s stress, do some sport instead of eating. Finally, if you can’t resist a snack, opt for a low-sugar bar.
How can we avoid gaining weight when we quit smoking?
Here’s a few tips on how to avoid gaining weight when you quit smoking
Quitting smoking will upset your habits, but it’s undeniably a very good decision. Let’s not forget that smoking can be the cause of severe pathologies such as cardiovascular disease, chronic respiratory disease and cancer. The weight gain associated with quitting smoking is therefore less than what smoking can cause over the long term.
- Tip 1: Eat a varied, balanced diet.
- Tip 2: Eat 3 meals a day at regular times to avoid snacking.
- Tip 3: Drink plenty of water and reduce your daily intake of caffeinated drinks (coffee, tea, energy drinks) and alcohol, which make you want to smoke.
- Tip 4: Exercise.
- Tip 5: Use nicotine substitutes to help combat cravings.
In conclusion, to avoid putting on weight during smoking cessation, you need to eat fewer calories at mealtimes, take up (re)exercise and defuse the urge to eat, so you don’t reach for a chocolate bar every time you feel stressed. Hypnosis, sophrology and behavioral therapies can also help you free yourself from tobacco.
