http://www.delawareonline.com/story/news/2015/11/08/try-try-again-smokers-may-need-quit-6-9-times/75436522/
Every year, on the third Thursday of November, smokers across the nation take part in the American Cancer Society’s Great American Smokeout.
What started back in the 1970s continues to motivate smokers to quit each year.
About 20 percent of adult Delawareans smoke. Annually, 1,400 Delawareans die from the effects of cigarettes. Smoking kills more people than alcohol, car crashes, illegal drugs, murders and suicides combined.
There are a number of reasons why smokers light up. First and foremost, nicotine is an addictive substance, making it VERY difficult to quit. Past failed attempts can also feed into the notion that quitting is futile.
The average smoker may attempt to quit six to nine times before they’re successful. The message? Try, try again. More than 46 million Americans have quit for good.
Another reason for not quitting is the fear of weight gain. Packing on the pounds is not inevitable if you approach your quit date with a plan.
Even if you do gain, having to lose weight pales in comparison to the risks associated with continuing to smoke.
The amount of weight gain depends on the individual and can range from a few pounds to more than 25 pounds.
Weight gain is caused in part by a decrease in your metabolic rate after quitting. An improved sense of smell and taste can result in increased food consumption. Using food to replace the hand-mouth motion of smoking a cigarette is also a contributing factor.
New research published in the International Journal of Obesity has identified some trends and data.
Smokers who had fewer than 15 cigarettes daily and quit smoking weighed the same as non-smokers after 10 years. Heavy smokers and obese individuals tended to gain the most weight after quitting. The heavy smokers gained 23 pounds while the obese smokers gained 16 pounds on average.
An important message for smokers is that quitting is the single most important thing they can do for their health.
To avert weight gain, make a plan to engage in healthier habits starting the same day you quit. View it as a replacement – adding healthier lifestyle choices in place of a lethal one.
Increase your activity level. Not only will activity help you manage your weight after you’ve quit, it’s also helpful in managing cravings and elevating your mood.
If you’re currently sedentary, try walking – start out with 10-15 minutes, and gradually increase your minutes in motion. A daily 30-45 minute walk will counteract changes in your metabolism.
Also come up with a plan for how you’ll handle cravings. A list of activities to keep you busy – cleaning out the closet, calling a friend, taking a walk – can help. If the urge to eat strikes, reach for healthy snack options, and be sure to drink plenty of water
Try chewing sugarless gum or sucking on a cinnamon stick. Toothpicks, plastic straws and sugar-free hard candies are also ideas.
Talk with your healthcare provider about quitting. He/she can counsel you about the use of medications or nicotine replacement therapy (patches, gum, inhaler), which greatly improve your chances for success.
Delaware residents can contact the Delaware Quitline at 1-800-QUIT-NOW for free telephonic or face-to-face cessation counseling. Dependent on income, residents may also be eligible for free nicotine replacement therapy or medication.
This year’s Smoke-Out is scheduled for Nov. 19. Smokers are encouraged to abstain from smoking or use that day to make a plan to quit.
Good luck.
Marianne Carter is a registered dietitian and certified health educator. She’s the director of the Delaware Center for Health Promotion at Delaware State University.