"The true face of smoking is disease, death and horror - not the glamour and sophistication the pushers in the tobacco industry try to portray." - David Byrne ('Talking Heads')
Giving up smoking is, without doubt, one of the best decisions you'll ever make for your health. The question is: how can you do it without putting on weight? While most people only gain an average of less five to seven kilos, this can be enough to deter you from ditching this deathly habit.
Nicotine is an appetite suppressant, and has been used since Pre-Colombian times to stave off hunger. Teenage girls with weight problems often take up smoking in the hope that it will help them control their eating. But this is only a bandaid solution, as they don't address the real problem: why they are gaining weight in the first place.
Nicotine slightly increases your metabolism, making you burn more calories. When you quit smoking, you may experience a decline in your metabolic rate. This is only temporary though, as your body will soon adjust to the absence of nicotine in your bloodstream. Your metabolism will even become more efficient as your kidneys and liver regenerate and start working better.
Nicotine increases the level of certain neurotransmitters in the brain, in particular Serotonin and Dopamine. Serotonin is a 'feel-good' neurotransmitter. Low levels of this substance lead to irritability, moodiness, lack of concentration, and food cravings. You go straight to the pantry and grab whatever you can find, as long as it has sugar in it! Dopamine stimulates the reward centre in the brain. This is why it is so difficult to give up smoking.
To increase your Serotonin levels you need to follow a diet high in carbohydrates. Only carbohydrates in combination with Insulin can raise the amount of this neurotransmitter in your brain. Refined sugar is a no-no; focus instead on healthy carbs: whole grains (wholemeal pasta, brown rice and oats), legumes (beans and lentils), fruit and vegetables.
If you frequently feel like snacking, choose your in-between meals carefully. Pack them in advance in plastic containers or zip-lock bags. An apple or a banana are easy to carry around and don't need special packaging. Always carry a bottle of water with you, and have a sip whenever you feel the urge to put something in your mouth. You could ad lemon juice to it - it tastes more interesting and will help detoxify your body.
Take up some form of moderate exercise, as it will lift your spirit and give you a sense of accomplishment. It will take your mind off smoking, as you're focusing on moving your body. Exercise stimulates your metabolism and the productions of Endorphins (natural morphine). This is why exercise makes you feel so good. As you remain smoke-free over a longer period of time, your lung capacity increases. As your body begins to recover, you will experience surges of energy and vitality. Your level of fitness will increase dramatically, and soon you will want to run a marathon or do the Rottnest Channel Swim!
Ask yourself why you took up smoking in the first place. Was it peer pressure? Boredom? Loneliness? Feelings of inadequacy? Restlessness? Not knowing what to do when on a break or when sitting at home? It is important to clarify this, and to compensate for it, if you want to successfully quit the habit without putting on weight. The main thing is to keep your hands occupied, which is easy today with smart phones. Alternatively, you could take up gardening, knitting, crochet, drawing, pottery, painting or playing a musical instrument...
With love,
Bella
