Nueva Vida! New Life!: 22 Dias!!! Hablando de peso...

Perfect! Ya entre en la 4 semana!!! Por suerte sigo bajando de peso con mi dieta...

Y siempre recuerdo y estoy alerta a las otras veces que gane como 10 kilos....

Aca va un buen articulo...

Smoking And Weight

A Guide To Remaining Smoke Free

BOOKLET 3

Why a Booklet on Weight Control after Quitting? 2

Who Gains Weight? 2

Why do Ex-Smokers Gain Weight? 3

Is Weight Gain a Sure Thing? 5

Effects of Smoking and Weight Gain 6

on Health and Looks

Weight Control after Quitting 8

Exercise 10

Make Exercise Part of your Day 12

Summary 14

This is the third booklet in the Forever Free series. This booklet covers

how smoking and weight are related, the reasons that people often gain

weight after quitting smoking, and what can be done to control weight

after quitting.

This booklet may be of interest even to people who are not worried

about their weight. Exercise and diet are important for everyone who

wants to live a healthy lifestyle.

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Contents

Are you concerned about gaining weight as an ex-smoker? Have you

gained some weight after quitting smoking? You are not alone.

Four out of every five people who stop smoking gain some weight.

While the health benefits of quitting far exceed the problems of gaining

weight, many people do not like it if they put on a few extra pounds.

However, six months after quitting, most people have lost at least

some of the weight that they gained. It is important to know that you

can quit smoking and control your weight. It may take some time and

effort, but it can be done!

This booklet should help you understand the reasons that people gain

weight after quitting. It offers tips on how to lessen weight you might

gain. Remember, staying smoke-free is your top goal. Staying off of

cigarettes is much more important than losing a few pounds. Some

people return to smoking to lose weight. You want to avoid this think-

ing, even if it means living with a few extra pounds.

The average person who quits smoking gains between 4 and 10

pounds. It turns out that the average smoker weighs 4-10 pounds less

than the average non-smoker–even if they have the same levels of

exercise and food intake. Thus, it seems that the weight gained by

quitting smoking brings most ex-smokers up to what they would

weigh if they had never smoked.

The more cigarettes that a person smoked per day, the more weight

he or she is likely to gain after quitting. Someone who quit smoking two

packs per day may expect to gain more than someone who quit smoking

only one pack per day.

Please note that these numbers are only averages. You may be above

average or below average. Half the people who quit smoking gain less

than the average 4-10 pounds. And, about one out of ten ex-smokers

gains as much as 25-30 pounds.

Most weight tends to be gained in the first six months. Then, after

six months many people start to lose the weight they gained as they

adjust to being an ex-smoker.

Why a Booklet on Weight Control

after Quitting?

Who Gains Weight?

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One of the reasons we gain weight is that we eat more calories than

we use. There are 3500 calories in a pound of body fat. When a person

eats 3500 more calories than he or she can use, the person will gain one

pound. When a person burns 3500 more calories than he or she eats, the

person will lose a pound. The number of calories that a person burns

each day depends on age, sex, body weight, metabolism, and amount of

exercise. These factors determine how many calories a person can eat

without gaining weight, or while losing weight.

Metabolism

Metabolism is the energy needed for the body’s functions, like the

functions performed by the heart, brain and liver. About 70% of the

calories burned each day are for these functions.

The nicotine in cigarettes raises the “metabolic rate”of smokers,which

increases the amount of calories used. But it is a very unhealthy way to

burn calories. After smoking a cigarette your “metabolism”increases right

away. Your heart may beat 10-20 more times per minute after you have a

cigarette. This is one reason for the high rate of heart disease in smokers.

When you quit smoking, your metabolic rate slows down to a healthy

level. It may even slow down an extra amount before going back to nor-

mal. It can take a few weeks or even months for your metabolism to rise

back to a normal level. Meanwhile, this slower rate burns fewer calories.

There are more healthy ways than smoking to increase metabolism.

Exercise is the best way, and it will be discussed later in this booklet.

Changes in Eating Habits

Another reason you might gain weight after quitting is

because of changes in your diet. It is normal for your appetite

to increase after quitting smoking. Studies show that people

who quit smoking increase their food intake. Increased appetite

is a common withdrawal symptom after quitting. It tends to last

somewhat longer than other symptoms.

Marlene had never really liked sweets. She didn’t like cake

or ice cream as a smoker. But, lately, she orders dessert

after dinner and goes into the freezer for ice cream while

watching TV at night.

Why Do Ex-Smokers Gain Weight?

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Not only does appetite increase,but after quitting people’s likes/dislikes

might change. It is common for people to say that before quitting they

never had much of a sweet tooth but now they find that they eat sweet

foods. Studies show that people want more sweet and fatty foods after

quitting. Even rats in nicotine withdrawal show more desire for sugar. And,

as you know,sweet and fatty foods also tend to be high in calories.

Ever since Dennis quit smoking two months ago, he’s been

enjoying the taste of steak and imported beer. He likes the smell

and taste of these foods in ways he had not for the 25 years that

he had smoked. He has been drinking beer and eating steak

dinners at every chance. Yet he wonders why he gained 11

pounds since his last cigarette.

When you quit smoking, your senses of taste and smell improve and

return to normal. This may also increase your appetite, as Dennis found

out. Also, studies show that alcohol use often increases after people quit

smoking. Alcohol is very high in calories, so increased drinking may

cause weight gain.

Oral Gratification

(Feeling the Need to Have Something in Your Mouth)

Another reason that people gain weight after quitting is because of

what ex-smokers often call “oral gratification.”Ex-smokers often report

that they miss the feeling of having something to do with their mouth

and hands. Eating or snacking is like the action of smoking. The need to

have something in your mouth goes away over time. Keep your hands

and mouth busy with objects, such as toothpicks or straws. Or you can

chew on foods such as carrots, celery, or even sugar-free mints.

Other Reasons for Eating

Last, research has shown that people tend to use food in the same

ways they used cigarettes. They use them to deal with stress or bore-

dom, to reward oneself, to pass time, or to help be social. It is important

to know why you eat even when you are not hungry.

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Name some ways that you use food even when you are not hungry.

✓______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

While there are reasons for putting on pounds after quitting, weight

gain does not have to happen. Studies of heart patients showed that

patients who were told to make diet and lifestyle changes while quitting

smoking did not gain as much weight as those who did not get this

advice.

Another recent study looked at Air Force recruits going through six

weeks of “boot camp”in Texas. All the recruits were forced to quit

smoking during this time. The results were that the recruits did not gain

weight while in boot camp. How could this be? You have to think about

what boot camp is like. There is a lot of exercise. Snack foods are not

allowed. Alcohol is not allowed. Meals are well planned. Most ex-smok-

ers would not want to go through boot camp in order to keep the weight

off and we do not recommend such drastic action. But this study does

show that it is possibleto quit smoking without gaining weight.

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Is Weight Gain A Sure Thing?

Weight gain after quitting smoking is not a sure

thing. There are some steps you can take to

reduce weight gain (good diet, exercise).

Remember, no smoking cessation program

has ever been developed that prevents weight

gain among quitters. Beware of smoking

cessation programs that promise quitting without

weight gain! Often these promises are made by

those who place large ads in newspapers. They may

promise that one session of hypnosis will “cure”you of smoking,

without withdrawal symptoms or weight gain. These are promises

that they cannot keep.

Remember:“If it seems too good to be true, it probably is.”

CONSUMER

ALERT

As stated before, the average smoker gains between 4 to 10 pounds after

quitting. But, with this gain, most ex-smokers return to the weight that

they would have been if they never smoked. This weight gain is small

compared to the health benefits of quitting. Smoking does much more

harm to your health and to your looks than does the added weight. The

stress on your heart of smoking one pack of cigarettes per day is equal to

being 90 pounds overweight!

And remember that quitting smoking decreases your risks of lung

cancer,other cancers,heart attack,stroke,and lung problems. For most

people,smoking is far more dangerous to your health than is extra weight.

And think about how much more attractive you can look as a non-

smoker. Your teeth are whiter, your skin is healthier, and you don’t smell

of smoke. Today, someone with a cigarette hanging out of his or her

mouth is not considered good looking.

Susan had been without cigarettes for 3 months. During that

time she had gained 16 pounds. She was very concerned about

her weight. Others barely noticed the extra pounds. When

Susan’s son got engaged, she decided that she must lose the

weight before the wedding; she wanted to look good. Three

months before the wedding, Susan began smoking again in

order to lose the weight. She told everyone that she would quit

again after the wedding. By smoking, Susan was able to lose the

weight she had gained after quitting. She did, however, miss her

son’s first dance at the reception because she was outside smok-

ing a cigarette. Her son later told her that he would have much

preferred if she had stayed quit rather than worry about a few

pounds of weight. He said that he was embarrassed that every-

one at the wedding saw that his mother was a smoker.

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Effects of Smoking and Weight

Gain on Health and Looks

Susan’s story has many lessons in it:

1. Often the only one who notices the weight gain after

quitting is the ex-smoker.

2. Smoking can lead to weight loss, but it is a very

unhealthy way to lose weight. Cutting off your arm

or removing your liver will also reduce your weight,

but you would not consider doing those things.

Smoking is a harmful way to lose weight.

3. Smoking is no longer sexy. In today’s world, smok-

ing is seen as less attractive than being overweight.

4. Although Susan said that she would quit again after

the wedding, it is likely that other things will come

up when she will feel she must lose weight. As long

as her weight is more important to her than is her

health, Susan will have a hard time staying off ciga-

rettes. This is why quitting smoking–and staying

quit–needs to be your goal.

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As stated before, weight gain after quitting is likely, but not a sure

thing. About 80% of people who quit smoking gain weight at first and

most lose weight over time with no special action. But there are things

that can be done to reduce the chances of gaining weight after quitting.

Weight gain occurs when people take in more calories than they use.

Weight is controlled best when calories are reduced and metabolism is

increased. Calories can be reduced with a proper diet. Metabolism can

be increased with regular exercise. But remember it is very important to

talk to your doctor before making any major changes in diet or exercise.

Eating right

The types of foods you eat can help you control or lose weight.

1. Limiting fats is one way to control weight. Fats are loaded with

calories. Each gram of fat contains 9 calories compared to 4 calories

per gram in proteins and carbohydrates. So you can eat the same

amount of food that is low in fat and still lose weight. Today many

foods have less fat. Also, most foods have labels that make it easy

for you to check the fat content. You may be surprised at how much

hidden fat there is in common foods. Come up with low fat foods

you most enjoy and keep these in mind when preparing or

purchasing meals.

2. A better way may be to focus on the foods you can eat rather than

on what you should not eat. Your diet can include plenty of fruits,

vegetables, whole grains, beans and lean meats.

3. If you have the urge to snack you may want to cut up carrots,

cantaloupes, and strawberries, or eat pretzels rather than chips.

Some ex-smokers also like drinking ice water or sucking on ice

cubes or popsicles.

Some low fat foods include:

• Fruits and vegetables

• Lean meats and fish/spices

• Pretzels and baked tortilla

chips/salsa

• Skim milk

• Yogurt

Weight Control after Quitting

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4. Remember that sweet foods also tend to add calories. As stated

before, people seem to like sweet foods after quitting. If you reduce

or avoid high calorie sweet foods weight gain will be less likely. If

you must have sweet foods, there are now a lot of products with

sweeteners in them that are low in calories.

List some high-fat or sweet foods that you will try to cut down:

✓____________________________________________

Now, list some healthy foods that you will add to your diet:

✓____________________________________________

5. Another way to reduce caloric intake is to change your eating habits.

For example,perhaps you are used to having a cigarette after a meal,

but since quitting you have been eating more. You may want to get

up from the table right after your meal and find something else to do.

Some people eat to deal with stress. If this is the case, you may want

to find other ways to deal with these feelings. Try relaxing or deep

breathing exercises.

Helpful Hint:

You may also want to write down what you eat each day for

a week in a Diet Diary. This might help you see you are eating more

than you should. Eating,like smoking,is something that we do

sometimes without noticing how much we do it. We often do not

realize how all the snacking between meals adds up until we see it

on paper. Do this for a week and see how you can make changes.

Exercise

Exercise after quitting smoking is good for many reasons:

1.Exercise burns calories.

First, exercise burns calories. Exercise such as walking, jogging,

or swimming can burn off 200 to 600 calories per hour. Not only

do you burn calories but your metabolism increases and you burn

calories at a higher rate for up to 24 hours after exercise.

2.Exercise depresses appetite and makes you

want to eat less.

Most exercise depresses appetite. When you exercise, fat is broken

down and released into the bloodstream. This acts as a built-in

appetite depressant. This makes you want to eat less.

3.Exercise cuts down urges for cigarettes.

Third, exercise is hard to do while smoking. Many smokers do not

enjoy exercise because less oxygen reaches their heart and muscles.

This can cause cramps and shortness of breath. Quitting smoking

makes exercise easier and more fun. Without the carbon monoxide

from smoking in your system, exercise may seem more fun. You

may not want smoking to get in the way of those good feelings.

4.Exercise helps you to deal with stress.

Last, you can use exercise as a healthy way to deal with stress,

boredom, and tension. Exercise helps relieve tension. It has been

found to improve well-being. Exercise also improves the skin, body

tone, and strength.

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How many calories are burned by different forms of exercise? Here is

a list of calories burned per hour for a person weighing about 150 pounds.

A heavier person will burn more calories per hour.

Sitting 100

Housework 180

Bicycling (5 mph) 210

Walking 210

Gardening 220

Golf 250

Lawn-mowing (power) 250

Rowing a boat 300

Swimming 300

Calisthenics 300

Walking 300

Horseback riding 350

Square dancing 350

Volleyball 350

Roller-skating/ 350

Rollerblading

Chopping wood 400

Bowling 400

Tennis 420

Basketball 500

Handball 600

Bicycling (13 mph) 660

Running (10 mph) 900

ACTIVITY

CALORIES BURNED

PER HOUR

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Different people find different types of exercise more fun. You do not

have to have a formal exercise routine. Make small changes each day to

increase the amount of calories you burn.

You may want to set aside time to exercise and/or fit exercise into

your normal day. Planned exercise such as going for a walk after dinner,

joining a dance class or gym, or playing sports are also great ways to

improve your health. (Just think of all of the money you can save by not

smoking–$1000 per year for most ex-smokers. Perhaps this money

could go towards something special.)

Take the dog for a walk, or take the stairs rather than the elevator,

play basketball with the guys.

Jim quit smoking 4 months ago and he has gained 8 pounds. He

has started to cut down on snacking between meals. He knows

that if he increases his exercise it will be easier for him to not

gain any more weight and even lose weight. One thing Jim loves

to do is golf. Jim decided that with the money he is saving from

not buying cigarettes he will golf once a week. Jim also decided

that he will begin taking his dog for a walk three times a week.

Jim has found fun ways to increase his exercise and calorie use.

People often have trouble getting into the habit of exercising. Here are a

few tips to help you get started:

• Start slow. Set a goal that works for you. It does not make sense to

plan 5-mile runs when you have not exercised for the past 10 years.

Instead,begin by walking around the block 3 times per week.

• Set aside some time for exercise. Exercise tends to get squeezed

out by other activities unless you plan for it. So schedule, for

example, a half-hour on Sunday,Tuesday, and Friday for your

walks.

• Make it a regular social event. We tend to enjoy things more if we

do them with others. So exercise with a friend or your partner. Or

join a class at the YMCAor community center. The other benefit

of exercising with someone else is that you are less likely to skip

a session.

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Make Exercise Part of Your Day

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Take a few minutes right now to:

1. Think about the types of exercise that you like to do.

2. Think about how you can make exercise a part of your day.

Think about things that might get in the way of regular exercise,

such as time or money, and how you can overcome that.

3. Think about the benefits of exercise.

Now,write down how you can make exercise part

of your day.

✓____________________________________________

Write down types of exercise that you like and

that can work for you.

✓____________________________________________

Remember, exercise helps both your physical health and

your psychological health.

Summary

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1. Make “not-smoking”your number one goal.

2. Check your weight:weigh yourself at least once a week.

3. Know what you are eating.

4. Eat well-balanced meals.

5. Do not eat more than you use in calories.

6. Limit snacks.

7. Avoid sweets.

8. When you eat out, eat wisely.

9. Eat slowly and put your fork down between bites.

10. Exercise regularly

Remember, that gaining weight after quitting smoking is normal.

Most people gain less than 10 pounds, and most of this is lost later.

However, studies show that people who make changes in their eat-

ing and exercising habits do notgain much, if any, weight. If you do

gain weight, you are still far better off than if you were smoking.

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✓ ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Notes:

Development of this booklet was supported by grants from the:

• American Cancer Society (#PBR-94)

• National Cancer Institute (#CA-80706)

Produced by the Tobacco Research and Intervention Program

at the H.Lee Moffitt Cancer Center & Research Institute at the

University of South Florida.

Director:Thomas H.Brandon,Ph.D.

1(877) 954-2548

at the University of South Florida.

I/00-RL-6

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