Weight gain after kicking the habit

As a nutritionist at Operation Food Search (OFS), I coordinate classes for people of all ages teaching them how to cook healthy and affordable meals in the Cooking Matters Program. Operation Food Search is a leader in hunger relief, nutrition education, and advocacy serving the Greater St. Louis region and feeding more than 200,000 people each month through a network of 330 community partners. The organization rescues unsaleable yet safe and nutritious food, reducing the amount going to the landfills, to feed local people at no charge who struggle with hunger and food insecurity. One-third of these individuals are children.  With a goal to end childhood hunger, OFS partners with Share Our Strength and No Kid Hungry for programs including Cooking Matters, Cooking Matters at the Store, Operation Backpack, SNAP Outreach and Summer/After School Meals that empower families and help children access the food they need. 

One goal of OFS is to approach health in a holistic way, with an emphasis on taking care of the whole body. Unhealthy habits not related to food are just as important. A great of example of this is smoking and the damages cigarettes can do to the body. When an individual decides to quit smoking, within two days the taste and smell of foods is enhanced; breathing becomes easier in three days; and, after 1 year, the risk of heart disease is cut in half.

One aspect that may come as a surprise to many after quitting smoking is gaining weight. Nicotine causes appetite suppression and an increase in metabolism. According to a study published in Clinical Pharmacology and Therapeutics ex-smokers were shown to gain on average about 10 pounds after kicking the habit. The study listed the gain in weight can come from metabolism returning to a healthy level. 

It is important when making the decision to quit smoking to take dietary habits into consideration. Adopting a healthy lifestyle can slow down and even prevent weight gain both after quitting smoking and later in life. 

Here are some tips to prevent weight gain:

1. Before quitting, start a food diary to track meals and snacks consumed daily, which will help pinpoint areas to improve in the diet.
2. Prepare meals and snacks ahead of time to help make healthier choices and decrease choosing less nutritious foods.
3. Include an abundance of fresh, frozen or canned fruits and vegetables in meals and snacks. Rinsing canned produce can decrease added sugars and salts by 40 percent.
4. Focus on exercise, which is important to help maintain a healthy weight and can decrease stress from a dramatic lifestyle change. Current recommendations for adults include exercising for 150 minutes per week, which can be achieved in 30-minute intervals or in shorter segments.

Danielle Cherry

Nutritionist, Cooking Matters Program Coordinator

Operation Food Search

Danielle.Cherry@OperationFoodSearch.org