However, there is one other issue we must deal with in regard to weight gain before we proceed. This is the second part of the problem we mentioned earlier…

Increased metabolism?

Again and again, get this clear in your mind: Giving up smoking does not automatically have to lead to weight gain. And even the latest studies seem to confirm this.

In a large study in the UK involving over a thousand women quitting up smoking - no clear picture emerged. Some women gained weight, others experienced no change whatsoever while other women actually LOST weight!

However, in regard to the women who gained weight - the average gain of between 5 to 10 pounds over a number of months was generally attributed to metabolic alterations i.e. the change in their metabolic rate.

Let’s look at this carefully as a lot of people, especially women STILL use this as an excuse not to give up smoking.

The effects of smoking

To help us, let’s try to understand the effects of smoking on your weight…

First of all, smoking DOES burn calories. Up to 200 a day if you are a heavy smoker. Thus smoking can increase your energy expenditure or metabolism.

What does this mean?

It means that when you quit smoking it can cause slight weight gain for certain individuals (unless we take appropriate action!) because their body begins to work more efficiently and their body’s metabolism slows and food is digested more efficiently. Is this bad news if it applies to you? No. it’s not.

Please consider this…

An average candy bar contains 300 calories. If you were to stick to your regular eating habits but eat just six fewer candy bars (or equivalent calories found in some other food item) per month, you could easily prevent yourself from gaining even a single pound. It’s that easy!

All it means is that you’ll have to learn how to , as Kristy Farley points out ……..outsmart the pounds!

But first, get this clear in your mind again and again.

When you give up smoking and do not RUN AWAY FROM or try to NUMB your cravings by EATING, YOU WILL NOT GAIN WEIGHT when you stop smoking. The only weight gain some of our readers should be aware of is a slight weight gain of up to 5 pounds due to the change in their metabolic rate.

However, you can EASILY even avoid that by taking the FOLLOWING SIMPLE ACTION - Outsmart the Pounds!

To ward off gaining ANY extra pounds when you quit, follow these simple steps and improve your general health at the same time.

Remember, if you are a heavy smoker, smoking will burn up 200 calories a day so…

To burn an estimated 200 calories used by smoking, for example, walk briskly for 45 minutes or swim laps for 30 minutes each day. Or eliminate 200 calories of food intake, and you’ve used up the extra calories from not smoking. What does that translate to?

2 lite beers (220 calories)
20 regular potato chips (220 calories)
4 chocolate sandwich cookies (213 calories)
2 tablespoon of butter (200 calories)
2 oz. of cheddar cheese (220 calories)
1 small order of McDonalds fries (210 calories)
1 hot dog and roll (250 calories)
2 frozen waffles (240 calories)
1/2 cup macaroni and cheese (205 calories)

One benefit of quitting, however is that as your body realizes the benefits of not smoking, your energy levels will increase, and you will begin to feel better physically.

A moderate increase in physical activity can keep weight gain to a minimum so… Exercise daily.

A daily moderate workout not only distracts you from smoking, but also helps reduce tension and stress. Endorphins released in the brain during exercise actually make you feel better. Exercise also increases metabolism, helping you burn more calories.

And …..here’s a great fact from the New York Times:

‘The good news is that the very fear of gaining weight is also the #1 deterrent to avoiding weight gain.

The great news is that studies show that at least 25% of all former smokers so fear weight-gain they actually LOSE weight once they’ve quit!’

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