On top of giving you a rush, nicotine curbs your appetite and revs up your metabolism. But using smoking to keep your weight down is dangerous for your health.
If you’re a skinny smoker who is smoking for weight control, you most likely don’t want to stop because you already know that gaining weight is a common side effect of quitting cigarettes.
When you quit smoking, your body has to adjust to losing the metabolism boost nicotine provides. Also, turning to food for comfort can help you deal with withdrawal symptoms. Therefore, your weight might creep up once you stop smoking, with most people gaining around five to 10 pounds (2.25kg to 4.5kg) when they quit.
There are other ways to maintain a healthy weight that can also give you a variety of wellness benefits. Eating a healthy, nutrient-dense diet and exercising can help with weight gain once you quit the habit. It can also assist your body in repairing the damage from smoking.
When you decide you’re ready to stop smoking, plan ahead and have healthy snacks on hand at home, work, and anywhere else that you’re used to lighting up, such as your car. Also, when you’re feeling restless, go for a walk or do your favorite exercise routine. It can distract you from the withdrawal side effects and help maintain your weight.
The anxiety smoker type
When stress hits, some people reach for their cigarettes to soothe their jangled nerves. But the relaxation you feel may just be the temporary relief from nicotine withdrawal. Once the nicotine wears off, your agitated feelings will return.
If you’re an anxiety smoker, you might also be hooked on the ritual of smoking. You may attach the act of smoking a cigarette to the sense of calm you feel when you take time out of your busy day for a smoke break.
There are methods you can use to treat stress and anxiety that have other health benefits too, such as exercise, meditation, breathing exercises, and hypnotherapy.
Because hypnotherapy will help you enter a relaxed state, it’s a great option for soothing anxious smokers’ nervous systems too.
The social smoker type
The hook for the social smoker can be the feeling of kinship that comes with sharing a cigarette with friends.
Have a think about it: is your social circle filled with smokers? Being left at the table while everyone pops out for a nicotine hit can feel awkward and a bit isolating.
Also, it could be the ritual of lighting up after a meal with a drink in hand, enjoying a night out with friends. And with everyone else doing it, it’s easy to follow along.
This type of smoking is more intermittent and linked to specific activities, making you the least likely to be strongly addicted to nicotine. However, even though you’re smoking less than others, your health is still impacted by your social smoking habit. Some studies suggest that one cigarette may reduce your lifespan by 11 minutes.
For you, it’s a social habit, so planning ahead before events is important. When you’re ready to quit, let people know so they can lend support. Ask them not to offer you a friendly cigarette or encourage you to step outside with them for a quick smoke..
Are you ready to quit smoking?
There are many different paths you can take on the road to quitting smoking. Here are some methods that can help you manage your cigarette behaviors and show you how to quit smoking for good.
Nicotine replacement therapy (NRT)
If you’re a chain smoker or smoking every day, NRT can take the edge off cravings while you quit the habit. NRT also allows you to avoid the toxins in cigarettes while you gradually decrease your nicotine dosage as you step away from your chain smoking routine.
Just make sure you check with your doctor first as NRT isn’t suitable for everyone, such as pregnant people.
Hypnotherapy
Hypnotherapy has been used as a tool to help people manage withdrawal symptoms and habitual smoking patterns for many years, and with good success rates. In fact, some studies suggest that hypnotherapy may be more effective than NRT.
Interested in hypnotherapy? Take our Quit Smoking Quiz to see if hypnotherapy could help you to give up smoking for good.
Cognitive behavioral therapy (CBT)
CBT is a form of psychological treatment that can help you develop strategies to change thinking patterns and behaviors. Through CBT you’ll learn helpful ways to react to the strong urges you may experience when you first stop smoking.
Read our Quit Smoking Guide for more information on quitting cigarettes for good.
The Wrap Up
Some smokers only indulge intermittently when out with friends. Some like the ritual of taking time for themselves, while others are hooked on nicotine and are caught in a chain smoking routine. Whatever your smoking type may be, knowing the ‘Why’ behind your habit can help you decide how to stop smoking when you’re preparing to quit. The road to quitting can be easier with tools like NRT, hypnotherapy, and CBT to boost your success rate and make the process less uncomfortable. Just know that you’re worthy of having improved health and a better quality of life.
References
Harmful Chemicals In Tobacco Products. American Cancer Society. https://www.cancer.org/healthy/cancer-causes/tobacco-and-cancer/carcinogens-found-in-tobacco-products.html. Published 28 October 2020. Accessed 19 May 2022.
Hasan FM, Zagarins SE, Pischke KM, Saiyed S, Bettencourt AM, Beal L, Macys D, Aurora S, McCleary N. Hypnotherapy is more effective than nicotine replacement therapy for smoking cessation: results of a randomized controlled trial. Complementary therapies in medicine. 2014 Feb 1;22(1):1-8.
Joly B, Perriot J, D’athis P, Chazard E, Brousse G, Quantin C. Success rates in smoking cessation: Psychological preparation plays a critical role and interacts with other factors such as psychoactive substances. PLoS One. 2017 Oct 11;12(10):e0184800.
Mishra A, Chaturvedi P, Datta S, Sinukumar S, Joshi P, Garg A. Harmful effects of nicotine. Indian journal of medical and paediatric oncology. 2015 Jan;36(01):24-31.
Shaw M, Mitchell R, Dorling D. Time for a smoke? One cigarette reduces your life by 11 minutes. Bmj. 2000 Jan 1;320(7226):53.
Tobacco Key Facts. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/tobacco. Published 26 July 2021. Accessed 19 May 2022.
What Are The Effects of Smoking and Tobacco? Australian Government. Department of Health. https://www.health.gov.au/health-topics/smoking-and-tobacco/about-smoking-and-tobacco/what-are-the-effects-of-smoking-and-tobacco. Published 22 July 2020. Accessed 19 May 2022.
What Is Nicotine Withdrawal? Quit. https://www.quit.org.au/articles/what-is-nicotine-withdrawal/. Published October 2021. Accessed 19 May 2022.
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