Quitting Smoking, But Terrified Of Gaining!
Spartan_Gingi
Posts: 194 Member
Hi all! I'm on my last pack of cigarettes. If I'm going to lose the weight I want by June, I feel like I should make the full commitment to my health. However, I'm really concerned I'm going to gain!! Anyone have a success story to share about quitting and still losing? Tips? And how'd you do it?
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Replies
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Sugar free gum, going for walks, log all your food and any little tidbit you may nibble on. Keep yourself accountable for your calories and you will be far less likely to snack your way to being smoke free.1
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I quit smoking cold turkey almost 3 years ago after a 13 year habit. It was, and still is, one of the best decisions that I've ever made.
The most important thing to remember is that a craving only lasts about 3 minutes. Granted, it'll be the longest 3 minutes of your life at first, but it's only 3 minutes. I figured out really quickly that I wasn't going to be able to just 'ride it out' during a craving, so I started doing things to keep myself occupied. I also didn't want to gain weight. So, instead of turning to food to stay busy, I found activities:
I learned how to sew. Cross-stitching and knitting were lifesavers because they focused my brain on something other than cigarettes.
I began to strength train with dumbbells. Fun Fact: It takes about 9 minutes to do a set of 3 compound exercises and even one set will boost your endorphin levels if it's a moderate amount of weight
I went for long walks. I never liked to smoke while I was walking somewhere because I'd get out of breath so walking was a good way to fight cravings and the jitters that come from withdrawal.
I began to draw. I had really bad insomnia and nightmares for a while. Drawing was a relaxing activity that helped me deal with how I was feeling and get back to sleep. Plus, I could chew on the pencil.
I learned how to cook. About two weeks after you quit, the nicotine and tar will be gone from your nasal cavities and you'll be able to smell again. After living with smokers my whole life and then becoming one, the smell of food was intoxicating in those first few weeks (which is why most smokers gain weight) By cooking my own food, I was able to indulge my newfound sense of smell and eat healthy food.
Those are some of the things that I did. Hopefully they help! Feel free to add me if you'd like some support and encouragement as you go through the process
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My husband quit, and he found that chewing on carrot and celery sticks helped a lot. He also chewed up a lot of straws! He needed to have something thin in his mouth to crave the habit. Good luck!1
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I don't know if this truly works or how long (time wise) you would need to do this activity, but I have read that if you are a smoker looking to quit to go and sit in a sauna for three days in a row and it will help draw the nicotine out of your body (which will help reduce cravings).3
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I quit smoking cold turkey almost 3 years ago after a 13 year habit. It was, and still is, one of the best decisions that I've ever made.
The most important thing to remember is that a craving only lasts about 3 minutes. Granted, it'll be the longest 3 minutes of your life at first, but it's only 3 minutes. I figured out really quickly that I wasn't going to be able to just 'ride it out' during a craving, so I started doing things to keep myself occupied. I also didn't want to gain weight. So, instead of turning to food to stay busy, I found activities:
I learned how to sew. Cross-stitching and knitting were lifesavers because they focused my brain on something other than cigarettes.
I began to strength train with dumbbells. Fun Fact: It takes about 9 minutes to do a set of 3 compound exercises and even one set will boost your endorphin levels if it's a moderate amount of weight
I went for long walks. I never liked to smoke while I was walking somewhere because I'd get out of breath so walking was a good way to fight cravings and the jitters that come from withdrawal.
I began to draw. I had really bad insomnia and nightmares for a while. Drawing was a relaxing activity that helped me deal with how I was feeling and get back to sleep. Plus, I could chew on the pencil.
I learned how to cook. About two weeks after you quit, the nicotine and tar will be gone from your nasal cavities and you'll be able to smell again. After living with smokers my whole life and then becoming one, the smell of food was intoxicating in those first few weeks (which is why most smokers gain weight) By cooking my own food, I was able to indulge my newfound sense of smell and eat healthy food.
Those are some of the things that I did. Hopefully they help! Feel free to add me if you'd like some support and encouragement as you go through the process
All of this is excellent advice. I'll add a few things that i did as well: Carry your water bottle everywhere. Drink water during a crave for both satiety and hand to mouth movement. If you must munch use low calorie snacks that require a lot of chewing. Celery and carrots are the go to snack. If you don't want celery and carrots you aren't really hungry.
Add in exercise if you haven't already, anything counts including walking. If emotional/stress triggers are your thing, go for a walk, remove yourself from the situation (I have a hot temper.)
Read Allen Carr's Easy way to quit smoking-helps release the fears associated with quitting and recognize your addiction for what it really is
Finally, check out Quitnet.com. It is a community of quitters. The philosophy is simple. All you have to do to quit is just not smoke (its a little harder to practice but totally doable.) Quitnet works, it helps you realize that all your addict behaviors are normal responses to your quit. There is nothing to fear and everything to gain.
Good luck to you! I hope to see you there
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I quit smoking cold turkey on January 1, 2014 after 37 years of 2 packs a day, plus. Over the next two years I also lost 120 pounds. You can do this--most of the craving for me was mental after about 1 month of using nicotine patches. I bought an e-cigarette as a crutch. I never used it, but I knew it was there, and every time I wanted to smoke I told myself, "If you still want to smoke in 30 minutes, you can use the e-cigarette." Every time I resisted.
I also carried around an open pack of cigarettes with me for a year, and I have kept an unopened carton in the cupboard to this day, but that's just me. They were/are trophies. The hardest time was probably the first 10 days, but I was in the hospital and just kept telling myself I was in an airplane and so couldn't smoke, and that calmed my anxieties.
I am able to hike, walk for hours, stand for hours, and all sorts of things I never thought I'd be able to do again, all because I made this choice.
Oh, and my husband STILL smokes full time, and I was able to do this. You can, too. Just keep telling yourself, "I only need to hold out for 30 minutes." After 30 minutes, you'll be over the worst craving, and can wait again.
Oh, and prepare yourself for dreams where you find yourself forgetting and accidentally inhaling a cigarette. I had those, too, but they've finally stopped!5 -
Hi, I don't post on here very much, but I just wanted to say that I stopped smoking 8 months ago and I smoked around 20 cigarettes a day.
I was very concerned about putting on weight, but in the end I ended up losing weight: I had more energy to walk without being out of breath, I drank a lot less alcohol because I associated it with smoking and didn't want to be tempted and thus cut out more calories unintentionally. I signed up for activities that weren't associated with smoking to distract myself (started learning Spanish, joined a running club and a book group). I also ate a lot of sugar free mints! (probably not such a good tip). I also went to get my teeth cleaned immediately after giving up-to encourage myself not to start again.
Having said this, I used NRT to give up smoking and weaned myself down from 21mg/day to 0 so I still had nicotine in my system up to 2 months ago which I suspect helps suppress food cravings. I don't know whether going cold turkey is the same as I don't have any experience of it.
It is hard, but it is worth it. Apart from the obvious health issues, my hair doesn't smell anymore, and I look less tired plus I THINK I have less cellulite due to better circulation (although I might be imagining it)!
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Pretzels, veggie sticks and popcorn were helpful for me. I am here now because i went for quite a while with an un-diagnosed thyroid problem. no 5 or 10 pounds are worth smoking though. 12 years clean.1
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My quitaversary was January 15th, 2012. Cinnamon sticks helped a great deal. Hit me up if you want my story.1
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Hi. I was a pack-a-day smoker (or more) and quit in October. I used Chantix, and a device called a QuitKey that weaned me down to one, then done. I gained back about ten pounds. In January I started the Whole30 protocol and I have lost those ten and a few more, and still trending down.
It can be done. By you. Just find a plan and get on it. Find that inner warrior, and don't take any prisoners. I ain't sayin' it's easy...
Good luck. Add me if you like. PM me if you want to discuss it further.1 -
kellylynnshonting wrote: »I don't know if this truly works or how long (time wise) you would need to do this activity, but I have read that if you are a smoker looking to quit to go and sit in a sauna for three days in a row and it will help draw the nicotine out of your body (which will help reduce cravings).
Actually, it's not just a sauna that does this Epsom salt baths do the same thing (and smell amazing! 
)
I second the ideas on carrots and celery for snacks. Celery was my BFF for those first few months. Also, eating whole apples is great too. They will actually scrape the nicotine off of your teeth.
Dental hygiene is also a good habit to replace smoking with. I brush and floss daily, usually multiple times a day because I can't stand the feel of something on my teeth anymore. Plus it helps with the whole hands/mouth thing.1 -
I quit cold turkey at the same time I decided to lose weight, which was more than 2 years ago now. I had no real issues past the first week and I went on to lose 41kg, so great success on my part.0
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I quit cold turkey about 3 years ago, after about 30 years off and on (mostly on) smoking. I did put on weight (I wasn't trying to lose, wasn't on mfp and figured an extra few pounds was more healthy than a nicotine habit). I'm still quit, and have lost the extra weight (and more) using this app - it can definitely be done!
I still have the cigarette dreams though - I wake up all deflated then realise it was just a dream & feel such relief! My husband still smokes socially on occasion, but I'm well in the stage where it just stinks bad - even after a drink it's no temptation. You can do this!1 -
You have to replace this with another habit. Many do not and just quit smoking and left with a vacuum of what to occupy your time, which is why many fail or replace smoking with eating.0
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You won't just gain weight unless you start overeating. A good tip would be to NOT replace smoking with eating.
I can share a true story, too: I lost weight through calorie counting and exercise while quitting smoking. But then I gained weight again. Then I lost, and gained. Now I've lost, and finally maintaining. Stopped consistent overeating. Never going to smoke again either
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You guys are awesome! Thanks for sharing. This is exactly the encouragement I was hoping for. It's great to hear your success stories! 0
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I stopped last September, I did gain a little but I dont think it was because I was eating more.....I still logged everything. The cheat days were becoming a bit more often but I think that was more to do with me lowering my calories because by that point I had lost 3 stone. If a heavy smoker stops smoking the body gradually doesnt need to work quite so hard so burns less calories. This is the reason people gain but is only temporary, dont let that put u off, just keep logging everything and any initial gain should be small. Good luck, stopping smoking was best thing I ever did. Iv so much more energy now and a few pounds richer into the bargain :-)1
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Even if you do gain a few pounds, stay firm. 5 pounds won't hurt you in the long run even a tiny fraction as much as smoking will. Maybe walk for 5 mins in lieu of your smoke breaks and it will all even out in the end.1
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So happy to see this post today. I quit smoking almost 3 months ago and I've gained about 8 lbs. I can't stand the extra weight. I did read that smoking causes you to burn calories so that when you quit, even you don't eat more, you are burning less calories and will likely gain some weight.
Yes - I know 8 lbs isn't a lot, but it won't budge. I'm trying to stay around 1200-1350 calories a day and I'm lifting weights and starting to do some cardio. I'm hoping things will level off in a few weeks and the trend will go downward!1 -
I quit smoking and started running in September last year. Strange combination perhaps, but running for miles and miles without beeing tired is alot better feeling than having a cigarette after dinner.
Oh and ive lost 26 kg, and about 16 of them after smoking my last cigarette.
You can do it.
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Wow good for you! (And everyone else here that quit too!!)
I completely agree with everyone that says find something to replace it with something healthy when you feel a craving come on.
I read in a health magazine (sorry I don't have a reference lol) that exercise helps overcome the cravings, for example go walk around the block when you would normally go outside to smoke.
For me what worked (and avoided weight gain yay!) was to drink a cup of coffee (black) every time I had a craving, because it gave me the "buzz" I was looking for but had no calories.
The advice to brush and floss your teeth is also a REALLY REALLY good one, both for dieting and quitting cigarettes because it takes the right amount of time and it's much easier to resist when your mouth is clean.
Now I use a cup of tea for any cravings I have (food or otherwise). By the time I heat up water, steeped the tea and begin drinking it the craving has passed but also I kept busy with the process of making it. I don't use any milk or sweetener however so it's a calorie free indulgence.
As your lifestyle becomes more healthy and you start feeling the positive and healthy repurcussions it becomes easier to make the right choices, just whatever you do be aware of what your choosing to do when the cravings hit... people gain weight because they feel hungrier so make the choice to grab something healthy like veggies or fruit that way you fuel your body not replace poison with more poison.
Oh and I went cold turkey nearly 4 years ago!2 -
I quit smoking and started running in September last year. Strange combination perhaps, but running for miles and miles without beeing tired is alot better feeling than having a cigarette after dinner.
Oh and ive lost 26 kg, and about 16 of them after smoking my last cigarette.
You can do it.
Not strange to me. It was easiest for me to be healthiest when i was exercising. Seemed wasteful to run and then eat like crap 0 -
Spartan_Gingi wrote: »Hi all! I'm on my last pack of cigarettes. If I'm going to lose the weight I want by June, I feel like I should make the full commitment to my health. However, I'm really concerned I'm going to gain!! Anyone have a success story to share about quitting and still losing? Tips? And how'd you do it?
I guess I can't call myself a success (yet), but I'm heading in the right direction.
I quit smoking December 5. With the holidays coming on, I gave myself permission to not worry about weight loss, have my last hurrah with the beer, and concentrate on not smoking.
My quit method was the patch. I used my last patch one week ago.
Taking on smoking cessation and weight loss at the same time can be overwhelming, but yet concentrating on your food intake and logging might keep your mind from the smokes.
A couple of suggestions that helped me:- Don't worry about exercising (especially aerobics) for at least a month. Give your lungs time to heal. If you start now, you could run out of breath too soon, and you could become discouraged.
- Drink lots of water. Water curbs appetite, flushes out your system, and helps your metabolism. Beware, you'll get lots of exercise running to the bathroom.
- Reward yourself. You're taking on some major tasks, you deserve rewards for the little success.
- Don't beat yourself up if you relapse. We're human, humans screw up. Just give it an "oh well" and start over the next day.
- Take advantage of the support you'll get here, either personal responses to your successes, or encouraging words from the posts.
You've taken the first step, anything's possible!
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Congratulations!
Great posts and congratulations to all. My last was Aug 17, 2000 after a neurosurgeon told me to stop!
You won't believe how the world smells, including food and smokers. I think the great smell and taste helps some gain. I didn't, at least then, you don't have to. CICO doesn't know if you smoke.
For me there's a couple of stages. At first it was not fun, then you start to smell things. Little changes to get your mind in a good place. It gets a little easier for a while. You, or I at least, will get tested. Don't worry just remember why you are making this positive change! Good luck.
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I had a college professor who said he grew a mustache when he stopped smoking so that he would have something to fiddle with around his mouth. He told us that's part of why people smoke. I've never smoked, but I find that exercise helps keep me from eating because it is hard to sit around eating when you are exercising.1
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The most important thing is that you quit smoking.
Smoking is far worse for you than being overweight is (generally speaking).
I quit smoking, then when that was under control, lost weight.
When I was quitting smoking, when I had an urge to get up and go for a cigarette, instead I got up and went and did some chores.
The first three days I did 15 loads of washing! My house was so tidy.
After those three days, I knew I'd conquered my smoking habit.
I still kept up the plan of getting up to do chores when an urge hit me. This eventually led to me falling in love with exercise, and becoming a runner.
My top tip other than getting up to do chores would be:
Be prepared to go insane for one day (your first day without smoking).
Gear up for it to be really really hard. I was expecting my world to end, but it was only 24 hours, and then YAY, I was incredibly happy I'd achieved it.1 -
Hello,
I quit smoking a month ago an it's been great so far. I don't think you should be worried about weight gain at all because quitting smoking on it's own does not contribute to weight gain. Weight gain happens because you choose food to replace the oral fixation you originally had when you used to smoke.
Try avoiding greasy foods right after you quit smoking. This is because smoking affects the digestive process and you could end up with acidity ( this could happen with regular foods as well). Make sure you incorporate adequate amounts of fiber in your diet and also drink plenty of water.
Quitting smoking would be the best thing you've ever done for yourself. I was a compulsive smoker for 5 years and I used to smoke close to 10 cigarettes a day. Ever since I quit about a month ago, I've started feeling stronger, I think I look much better, your face stops looking pale and there is some colour to it ( Sometimes I just feel like staring at myself these days). You could face mild insomnia ( Again every person experiences symptoms a little differently), but cut down on the caffeine as this could also increase acidity.
Since you've decided to, you should quit. The symptoms aren't as bad as they are made out to be and I haven't had any cravings at all. The symptoms are all in your head because you think your life is going to be less enjoyable without it and you end up feeling like you're missing out on something while that is not actually the case. So good luck to you and enjoy feeling healthy, relatively wealthier and relatively, okay lets say absolutely more beautiful.1 -
Thanks MFP tribe. You guys offer some seriously good advice along with valuable motivation!0
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I quit 6 years ago and weigh 20lbs less....it's all in your hands. Stay focused on what's really important, set the goal and do it......you got this!1
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In my experience, if you keep yourself busy, you'll be fine. When I quit, I found that the only times that I really wanted a cigarette were when I was bored. When you quit, you tend to replace that void with snacks. All things you already know...
So to combat both, just get up and go for a walk or better yet, get a fidget device - something that will keep your hands busy.1
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