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Ready to Quit Smoking? You Don’t Have to Gain Weight When You Give Up Tobacco!
Many people say they are afraid to give up smoking or dipping because they’re afraid of gaining weight. The fact is ex-tobacco users often do gain a few pounds, but that is a much smaller health risk than tobacco addiction. Some of this added weight is probably “the good kind”—muscle. Many folks who quit, start doing amazing things for their body—like getting in shape and increasing their metabolism by lifting weights or by resistance training. Most of the time, making a few small (and I do mean small) changes will reduce or prevent weight gain. Take a look at your eating habits and then look at the amount of physical activity in your life. Look at the hours spent sitting, rather than actively moving your body.
Who Gains Weight and Why? Not everyone gains weight. On the average, people gain from six to ten pounds. Many don’t gain a single ounce. These people may have kept a simple food log for a week or started wearing a pedometer to see how much they move around each day, or they may have started to keep a computer or TV log to see how many hours a week they had no physical activity in their lives. Nicotine increases your metabolism slightly. It makes your heart beat faster, your lungs work harder, and puts more demands on all of your body systems. Therefore, you will actually need fewer calories—less food—after you stop. Most estimates, depending on your BMR (Basal Metabolic Rate), body size, etc. put the caloric intake adjustment at 200-300 calories. Now is a good time to begin reading food labels and paying attention to serving sizes, if you haven’t already done so. Those twenty ounce soft drinks pack on the pounds very rapidly. One bottle, of around 250 calories, can add over twenty pounds of fat in one year! Is there any wonder why children have added so much weight the last few years—many drink three or more soft drinks per day. Don’t be fooled with switching to “diet” drinks. Recent studies indicate that they may actually increase appetites. Stick to drinking plain water and perhaps squeezing some lemon or lime juice for flavor. Other unhealthy snacks also contribute to gains. One extra ounce of peanuts per day, at about 160 calories times 365, can put on more than fifteen pounds in a year. Cut back on cookies, limit portions, eat more whole grain foods, with more fiber; avoid salty, fatty, sugary snacks and you’ll be much less apt to gain.
If You Do Gain a Pound or Two… Tobacco use causes over 400,000 deaths in the US every year. Tobacco deaths are no longer news. However, if 1,000 plus people died every day in plane crashes, bus, train or cruse ship accidents, it would certainly make the news, and those industries would fail in a matter of months. You are twenty-two times more likely to get lung cancer if you smoke. You’re twice as likely to die from a heart attack. You’re risks for developing heart disease, emphysema, stroke, chronic bronchitis, macular degeneration and Alzheimer’s increase tremendously. The tobacco industry would like us to believe that chewing or “dipping” is a safer alternative. But, one can of tobacco can contain as much nicotine and other poisons as sixty cigarettes. Long-term users have a fifty percent greater risk of developing oral cancers. Plus, other dangers like receding gums, tooth decay and erosion may eventually cause death—we need our teeth, gums, and tongues to eat. If you have children or grandchildren, what kind of messages are they getting? They are at least 200 percent more likely to use tobacco and other drugs if their parent’s smoke. In addition, recently the Surgeon General confirmed the extreme health hazards of (even) low levels of second-hand smoke. Think about it.
What to Do Right Away… It’s important to become physically active and take a look at your diet and eating habits before you stop using tobacco. Gaining new habits right away will replace the poor habits and routines you will be giving up. Consider starting an activity log and food/beverage log. At the end of one week take a look. Are you getting a minimum quantity of fresh fruit and vegetables (five or more servings each day)? Are you drinking eight to ten glasses of fresh water? How many “healthy” meals are you having daily? How many unhealthy snacks are you consuming? What small changes can you make? In addition to helping to control weight, exercise promotes self-confidence, increases your energy, relieves stress, and helps to prevent depression. Overall, giving up tobacco will be the best decision you can make to improve your overall health. Set a quit date within the next thirty days. You CAN be successful if you really want to be. Start the countdown today or call your local health department for dates of the next scheduled classes.
Michael Edwards is a Certified Health Educator, and a Health Education Program Manager in the state of Florida.
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Carolina Civic Voice Fall 2006 Vol. 6, No 3 |