A dietitian's advice for quitting smoking without packing on pounds

You want to quit smoking, but you're worried about gaining weight. Your concern is well-founded -- research suggests that most people who quit gain weight. But that amount is generally less than 10 pounds, says Dr. Robert Reid, a spokesperson for the Heart and Stroke Foundation, and associate director of the smoking cessation clinic at The University of Ottawa Heart Institute.

Although women, heavy smokers and people under the age of 55 tend to gain the most, "The benefits of quitting still vastly outweigh any health risk associated with gaining a few extra pounds -- even up to 30 or 40 pounds," says Reid. "The reality is that more than 50 per cent of people who are regular smokers will die from a smoking-related disease. If you can stop smoking, that risk will be reduced, and in some cases can be completely reversed."  

Why does quitting result in weight gain?
The two main reasons for putting on weight are the loss of nicotine and the increase in food intake. "Nicotine has a stimulatory effect on metabolism," explains Reid. "When people don't have that stimulation any longer, metabolic rate falls a little bit. The second cause is that people often compensate for not smoking by consuming a little more; partly because food tastes better and there's more of a sense of smell, but also because people have less to do with their hands and mouth at the same."

How can I avoid weight gain?
There are a few strategies you can take to help outsmart the pounds:

1. Start moving: The best thing you can do is to be physically active. "Part of it is to counteract the potential weight gain, and part of it is to have a substitute for smoking, which is really more of a healthy alternative," explains Reid. Aim for three 45-minute sessions, three times a week.

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2. Get handy: "Take up a new hobby that occupies your hands such as knitting, completing crossword puzzles or reading a favourite magazine or newspaper," says Gina Sunderland, a registered dietitian in Winnipeg.

3. Be conscious of your eating habits: "Savour the flavours and take time to enjoy healthy portions," says Sunderland. Opt for a lunch-size plate and fill one-half with fruit and vegetables, one-quarter with carbs (which help keep your energy level up) and one-quarter with protein-rich foods. Sunderland also suggests eating healthy snacks, like cut veggies and unsalted, unshelled nuts.

4. Lower your alcohol intake: "Besides being high in calories, alcohol consumption can increase appetite and reduce willpower," says Sunderland. "Try to stick to two drinks or less at any social function to avoid overindulging."

5. Use a stop-smoking aid: The patch, nicotine gum and Zyban (or bupropion) can help prevent weight gain during the quit attempt, says Reid. The challenge occurs when you stop using these medications. "But if you can delay [weight gain] for a while and start substituting some of these other behaviours, then that's going to be a good thing."

How do I combat food cravings?
Plan carefully for your quit attempt: Stock up on stop-smoking aids, healthy snacks and things you can chew on like toothpicks, straws or sugar-free gums.

Brush your teeth: A clean, fresh mouth reduces the temptation to eat.

Get plenty of rest: "When we are tired, we tend to overeat and seek out old familiar habits such as smoking. When well-rested, we have more energy and the ability to stick to our healthy lifestyle goals," says Sunderland.

What should I do if I gain weight?
First, don't panic. Remember, some weight gain is expected. Second, follow Sunderland's suggestions:
• Download a copy of Canada's Food Guide to Healthy Eating to help you select a variety of nutritious foods.
• Boost your metabolism with exercise.
• Enjoy your meals and avoid fast-food fixes.
• Eat away from the television and computer, both of which tend to distract and lead to overeating.
• Drink more water, sugar-free beverages and vegetable juices.

Finally, Reid suggests that combining quitting and strict dieting is a recipe for disaster. "If you become overly concerned with trying to prevent weight gain, usually you will not be as successful with the actual quitting," he explains. "Give yourself a good six months to get the smoking under control before focusing on the weight gain side of things. You don't have to get discouraged. There is such an important health benefit that it really is worth quitting."

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