Cathe, I stopped smoking and need help

[buttercup78]

Hello Cathe,
I know you are super busy, but I would appreciate your (or anyone else's) input.
I stopped smoking last week, and am very concerned about weight gain. Also, Lent started and I chose to give up eating out, drinking alcohol, and candy, so I think my diet is pretty clean at the moment. My concern is weight gain. Currently I am 5'9 and weigh 183 lb with a body fat of 29 %, I am trying to get to 160 (although I would settle for 165-170). I tend to carry most of my weight in my abdomen and have a general layer of body fat everywhere else. I am following the STS DVD's and am trying a rotation like this, but I do not know if it will do the trick. Please help

M-STS chest and biceps, 20 HIIT cardio
Tu-40 to 45 min cardio, abs
W-STS back and triceps, 20 HIIT cardio
Th-40 to 45 min cardio, abs
Fr-STS legs and shoulders, 20 low intensity cardio (to avoid too much soreness)
Sat-30-40 fun cardio (walk, rollerblade, bike, etc...)
Sun-yoga

Do I need to be doing anything differently?

 

[Jennifit]

I just wanted to say CONGRATS!!! KEEP IT UP!!! I am proud of you.

 

[mdbecky]

I know I'm not Cathe, but I had to respond.

Wow. You've given up A LOT in a short period of time. That is great that you have cleaned up your lifestyle, but be careful not to get burnt out. When we give up a bad habit we have to replace it with a good one, otherwise we're left feeling sort of empty. Just make sure you've replaced all those bad habits with other things.

That being said, many ex-smokers gain weight simply because they eat more whether they realize it or not. Smoking causes the brain to produce more dopamine, a happy chemical. Eating can do the same thing. So often when people quit smoking they eat more to get that dopamine release as well as the feeling of bringing something to their mouth.

Since you've cleaned up your diet, just make sure your portion sizes are good and you aren't eating too much, and you should be fine. I would also recommend drinking an obscene amount of water. That will keep you filled up and you'll get the feeling of bringing something to your lips (especially if you use a straw).

Good luck. You've started an awesome journey toward health and personal responsibility. I wish all my patients were like you!

Becky
4th year med student
(2 months from graduation!)

 

[buttercup78]

thank you so much for the kind words of support. It has only been 9 days, but I think it will be the best thing I ever did for myself. I felt like such a hypocrite when I worked out and smoked (like I was cancelling each other out). I have been keeping a food journal and trying to be accountable for every calorie I put in my mouth, because I know the metabolism slows when one stops smoking. I did forget to mention that I still have one vice which is Diet Dr. Pepper. I have two to three cans per day. As far as water, I drink about 4- 32 oz cups at work and then crystal light in the evenings. In addition, I am trying to walk during lunch (about 15 minutes) and take my dogs in the evening (about 20 minutes + or - a few for sniffing). Can anyone think of anything else I might try?

 

[NY25]

congrats on deciding to quit smoking; remember, the cigarettes didn't keep your weight down, and quitting in and of itself will not make your weight go up; eating more will; as the previous poster stated, the habit of putting something in your mouth leads some people to overeat; consider chewing gum if this becomes a problem for you.
I will say - you need to cut out the diet soda. 3 cans is a lot. Studies have shown that people who consume diet soda do tend to actually gain weight - if you google that you'll find articles on the specific why's. It's basically two-fold, people think they're okay with diet and end up consuming more, but there is also chemically something that goes on that makes people gain weight (I just can't remember what it is right now). Plus, you're just consuming a ton of artificial colors, flavors and chemicals, and why do that?
Good luck!!

 

[Traildoggie]

congratulations... !!you've given up a lot but it's all for the better. I used to smoke (long ago) so I know it's difficult. I gained a few lbs shortly after I quit, like 5, but I started exercising and they came off. Nicotine does boost your metabolism a bit but the main reason people gain is they start eating everything in sight. If they stuck to carrots and celery they'd be Ok. I'd say give yourself a break on the Dr. Pepper for a while. I've read drinking that much very sweet stuff keeps the sweet tooth active but maybe you could make that a future goal, after you're thru the hard part of smoking cessation. Quitting is such a positive step. you'll never regret it.

 

[bostonwendy]

congrats on quitting! i havent smoked in 16 months. totally understand the feeling like a hypocrite working out and still smoking, i felt the same. do be careful about what you eat and try to keep extremely low calorie stuff around all the time. i quit to get pregnant and in the two months it took i actually put on 20 lbs... it was like i blinked and there it was. didn't feel like i was eating more. i have wondered whether quitting affects metabolism a bit, maybe just at first as our bodies adjust? i had to give up coffee for the first few months in order to stop smoking because for me they went together.

not really sure about my metabolism theory, but i do know you are AWESOME to quit! you can do it!!

keep it up!

wendy

 

[diane57]

I'll just throw in a holistic theory about weight gain when you quit smoking, it's from the Fit for Life books that were popular awhile back, and I have no idea whether it's true. But the authors said that yes, smoking does raise your metabolism a bit, but they thought that most of the weight gain when you quit was related to the fact that all of a sudden your body takes the chance to purge itself of stored toxins, clean out your lungs, etc., and in order to do this "clean-up" it would retain water for awhile, kind of like your muscles retain water when they are growing and being challenged. They said in their experience people could experience a sudden weight gain that was really not related to calories, but that a few months later the weight would come off by itself. The reason this theory makes sense to me is that I have known 2 people who were diagnosed with "pneumonia" within a week of quitting smoking, and several others, including myself, who coughed and coughed and coughed worse than ever for awhile, as if the lungs were in fact cleaning out their stored yucky debris. Again, just another theory to think about...

 

[Carmen829]

I just want to say Congratulations for quitting smoking. I quite back in 1990. What helped me was constantly keeping sugar free hard candy around the house, office, and car.

In february I did two weeks of just fasting lunches. What a difference it made for me. Besides the spiritual closeness I gained, I lost three pounds and finally got to my goal weight.

For Lent I gave up lunch one day a week and I still have the energy to work out hard when I get home. I keep my morning and afternoon snacks healthy (apples, cheese, almonds or protien shake with frozen fruit). I couldnt give up the chocolate so I settle for a sugar free chocolate pudding cup once or twice per week in the evenings.

Good luck and congratulations on your successes.

Carmen.