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Weight gain phobia

Question asked by Andstillirise on Apr 17, 2019
Latest reply on Apr 23, 2019 by elvan

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Hi , I’m sure this sounds silly to most people . I stopped smoking 4 days ago . I’ve smoked for 25 years and it’s aleays been fear of weight gain that’s stood in the way .

Ive been a vegetarian for years , briskly walk 8 miles a day and am fit . I don’t want to gain any weight!!!

im doing okay so far not smoking . Constipated and slight headache but not too bad .

Im having straight up panic attacks though about gaining weight though . It makes me want to smoke again .

Pleaae help ! I know it’s irrational and quitting is healthier than gaining a few pounds .

Has anyone not gained weight after quitting. ??

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TW517 Apr 17, 2019 4:23 PM
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Quite a few people on this site have quit without gaining weight. I'm sure they will comment as well. I was very much into fitness and not an ounce overweight when I began my quit. I bought into the "a few extra pounds are better than smoking" mantra and really went crazy on sugary treats I had never eaten before. Although I do believe the mantra, I don't think all the extra sweets are necessary at all. I could have eased the craves just as easily with carrots, frozen grapes, chewing on straws, etc. But I didn't, and gained 25 pounds in 3 months. Sounds awful, but I easily dropped all that weight in about 6 weeks with not much effort.
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indingrl.01.06.2011 Apr 17, 2019 4:29 PM
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Thanks for sharing - please I am talking about ME NOT anyone else- PLEASE take what HELPS and let go of the rest- to be HELPFUL is MY only aim - thank you- I gained weight and lost weight and gained weight and lost weight- only by God's grace I do CHOOSE to eat healthy with MORE veggies consumed these day and I lije eating - i exercising since august 2010 everyday and MY continuous living a non smoker life style in MY reality is staying in present day - ONE day at a time - just a HELPFUL SUGGESTION - maybe you will join a group that talks about YOUR fears of gaining weight or get PROFESSIONAL therapy for help with your fears- GOOD JOB AND CONGRATS ON 4 DAYS NICOTINE FREE TODAY- WAY TO GO! yahooooooo - gentle hug.
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Youngatheart.7.4.12 Apr 17, 2019 4:31 PM
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Welcome to our community!

Congratulations on your decision to quit smoking and your four first successful days! Three more and you will have completed H#ll Week. Gaining weight is NO excuse for continuing to smoke! There is no good reason to smoke; there are only excuses. You might want to try eating 6 smaller meals every day, say a bit of protein and a veggie/fruit to keep your blood sugar level. Smoking does aid in digestion, so constipation is not out of the ordinary. Increase your fiber - things like prunes can also help. Your body will adjust, but it does take some time. You need to eat 200 less calories a day just to keep a steady weight when you quit......but PLEASE don't obsess over it. You can easily lose any weight gained when your quit is well in hand.

The important thing you can do right now is to educate yourself on what nicotine does to your body and mind. To that end, I highly recommend Allen Carr's “The Easy Way to Stop Smoking.” This is an easy and entertaining read. You can search for it online or at your local library. If you do nothing else to get ready for your quit, please do give this a read.

You should also read the posts here and perhaps go to the pages of folks who you think might be helpful. You might visit whyquit.com, quitsmoking.com and livewell.com for the good information contained there. @https://excommunity.becomeanex.org/groups/best-of-ex has lots of blogs written by members of this site with their experiences and guidance. Here is a video to inform you further about nicotine addiction: https://www.youtube.com/watch?v=IpWMgPHn0Lo&feature=youtu.be.

After you have completed the recommended reading, it will be time to make an informed choice of the quit aid, if any, you will use. If you go that route, I personally recommend the aids that don't let the addict control the dose such as the available prescription drugs or the patch. If used properly, gum, lozenges and inhalers are fine, but they need to be used only as a last resort after you have tried to delay and distract. I have seen folks become addicted to them if they substitute them for every cigarette they used to smoke - just trading one addiction for another. You need to start out with a plan to reduce use of them over time - which the patch does by decreasing the dose contained in them.. For the gum, you can start by cutting each piece in half, then in quarters, then sub regular gum of the same flavor in between, adding more and more regular gum. For the lozenge, you need to start subbing a mint in between to begin, increasing the number of them over time. I do not recommend the e-cigarette for four reasons: 1) the vapor has been compared to the polluted air in Bejing on a bad day, 2) they just provide another nicotine delivery system while continuing the hand to mouth smoking motion, 3) the batteries can spontaneously catch on fire and 4) you can become addicted to that and it has not yet been proven safe .

The idea is to change up your routines so the smoking associations are reduced. Drink your coffee with your OTHER hand in a place different from when you smoked. Maybe switch to tea for a bit. If you always had that first smoke with your coffee, try putting your tennies on right out of bed, going for a quick walk, then taking your shower and THEN your coffee! Rearrange the furniture in the areas you used to smoke so the view is different. Buy your gas at a different station. Take a different route to work. Take a quick walk at break time where the smokers AREN'T.

You need to distract yourself through any craves. You can take a bite out of a lemon (yup - rind and all), put your head in the freezer and take a deep breath of cold air, do a few jumping jacks, go for a brisk walk or march in place, play a computer game. Keep a cold bottle of water with you from which to sip. Don't let that smoking thought rattle around in your brain unchallenged. Sometimes you need to quit a minute or an hour at a time. You will need to be disciplined in the early days to distract yourself when a crave hits. Get busy! Here is a link to a list of things to do instead of smoke if you need some fresh ideas:
https://excommunity.becomeanex.org/blogs/Youngatheart.7.4.12-blog/2013/02/25/100-things-to-do-instead-of-smoke
The conversation in your head in response to the "I want a cigarette" thought needs to be, "Well, since I have decided not to do that anymore, what shall I do instead for the three minutes this crave will last?" Then DO it. You will need to put some effort into this in the early days, but it gets easier and easier to do.

Stay close to us here and ask questions when you have them and for support when you need it. We will be with you every step of the way!

Nancy
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- Andstillirise @ Youngatheart.7.4.12 on Apr 17, 2019 4:47 PM
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  Thank you Nancy for the warm welcome .
  
  I stopped cold turkey . I’ve been down this path before . Quit for 5 years ! I know , right ? How dumb could I be to start again.
  
  And it was over WEIGHT GAIN!
  
  For me , in the past I have always been okay distracting myself from smoking and quit drinking coffee and alcohol years ago . Never went back .
  But went back to smoking .
  
  I lied to myself and told myself when I lost the weight , I could just quit again . But we all know that didn’t work out for me .
  
  This tine I’m determined to never smoke again.
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JACKIE1-25-15 Apr 17, 2019 4:34 PM
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This topic comes up ALL the time. Go to the magnifying glass and use the keyword "weight gain". You will have a lot to read and use as a reference. It is on the list of EXcuses NOT to quit.
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Andstillirise Apr 17, 2019 4:34 PM
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Thank you .
I’ve always pretty much been a vegetarian and very physically active . I have some chronic health issues ( unrelated to anything smoke related ) so eating sugary or fattening foods isn’t an option for me .

My fear is that even with eating and exercising the very same , I will gain weight simply because my metabolism will slow due to no nicotine.

I see a psychologist weekly and told her about my fears . She recommended I join an ex smoking group Incase others could relate .

Thinking maybe if I walk an extra 3 miles a day , it will offset the slowed metabolism.

Realizing this sounds crazy

thank you for the replies !
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- Youngatheart.7.4.12 @ Andstillirise on Apr 17, 2019 6:22 PM
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  I think the AVERAGE weight gain is like 5 pounds. If you are currently at an ideal weight, 5 pounds will not hardly even SHOW. Just stop obsessing over it - it isn't healthy OR necessary. You CAN lose it when your quit is well in hand - honest!!!! Adding three miles a day sounds grueling - but if you want to do that, it will also help with your general state of mind, too!
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Jennifer-Quit-05-01-14 Apr 17, 2019 4:59 PM
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I used that as an excuse for years to not quit. But quitting is the very best thing that I have ever done for myself. Just continue to make healthy choices and you will be fine. Best wishes!
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elvan Apr 17, 2019 7:19 PM
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I lost more than one quit because of that weight obsession. Now, I CAN'T go for brisk walks because my lungs are too damaged. I think I gained three pounds after I quit, I do ten miles on a stationary bike five days a week to keep my lungs as strong as I can. I am always short of breath, huffing and puffing, sounding like Darth Vader if I try to hurry. I am exhausted all the time because of COPD and I can tell you that if I had ever believed this was what I was really doing to myself by smoking, I would have stopped years ago. It's a lot easier to lose a couple of pounds than it is to have to pull an oxygen tank around with you. I think the people who gain a lot of weight are not people who are really working their quits as recovery journeys. A lot of women gain a great deal of weight after they have kids and they use that as an excuse, I was always chasing my kids around and couldn't understand how these people had TIME to gain weight. I have always worked out regularly unless I was too sick or in too much pain. I used to walk every day and absolutely loved it. I miss that but I cannot be exposed to pollen and mold, and any other allergens and still be able to catch my breath. Not being able to breathe is the single most terrifying experience I have ever had.

Quitting is a journey and not an event and you can absolutely do this one day at a time without gaining any weight but first and foremost, concentrate on your quit.

Welcome to EX.
Ellen
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- Andstillirise @ elvan on Apr 17, 2019 7:41 PM
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  Ellen ,
  Thank you so much for your comment . I’m so sorry you have COPD and struggle to breathe easily .
  
  After reading what you wrote , I could really relate . Especially losing my last quit after years due to weight gain . I’m embarrassed to say , but it was a ridiculously low amount of weight .
  
  This time I think I’m preparing better not to freak out if I gain a few pounds and honestly I’ve never liked smoking . Never been a morning smoker or had to go outside to smoke . I could and did go for hours without thinking about it when I was at an event or somewhere smoking wasn’t allowed .
  
  It’s what I’ve used to keep weight off and pretty horrific actually .
  
  Thank you for all the encouragement and supportive words !
  I’ll be back to check in from time to time but I won’t be smoking anymore . Even if I gain 10 pounds ! I’m done .
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DonnaMarie Apr 17, 2019 7:54 PM
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Hi there,

I so know how you feel, but you said two things that should keep you feeling pretty good about yourself - you eat right and you exercise. Those are going to help you immensely. Add drinking water to the mix.

The anxiety and concern is normal and especially at this phase of your quit. Right now, your quit is your number one priority. I was so afraid of gaining weight and still don't like the thought, but I'm more concerned with my quit.

I'm on day 121. I allowed myself about 10 pounds to gain while quitting and ended up gaining 12. The last two weeks, I've taken off a pound each week. I eat okay and exercise less than I should, truth be told, and I'm still losing the 12 pounds at a decent rate. If I get it off in a year, I'll be ecstatic.

Every single day you quit is a gift. Every pound you gain is annoying, but you can work on that as you go along. Smoking is not an option. You still have to eat; be cognizant. Keep cinnamon sticks around - they work with your vegetarian eating and provide a calorie-free substitute for the behavioral component of smoking. Breathe deeply. Keep walking. Sleep well. And accept that a little mental anguish is part of the detoxification and slaying of your addiction.

Congrats on your decision to quit. I'm glad you're here.

Donna
Day 121
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sweetplt Apr 18, 2019 7:56 AM
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Hi and this seems to be something many quitters worry about in this journey. I haven’t gained weight since my quit, but like you I am very active and fit...I made sure when I picked on food...I made good choices, carrot and celery sticks, sucked on hard candy for a couple of weeks, nuts, etc., I had a girlfriend who worried when she quit smoking that she would gain weight (she wasn’t overweight) she gained 5 pounds then was diagnosed with lung cancer she lost so much weight and died two years after diagnosis. She told me often this is not how she wanted to be thin...I think of her often and know she would rather have a bit of weight on her and be here with her hubs and kids then dying from frail from the smokes....Keep the quit NMW ~ Colleen 136 DOF
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Barbscloud Apr 18, 2019 8:34 AM
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Welcome to the Ex. Congrats on your decision quit. We're here to support you, if you need assistance. My experience with the weight has been completely the opposite, so I'll pass on responding about that.
Barb
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JACKIE1-25-15 Apr 18, 2019 2:58 PM
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Have you thought that you may not gain weight?.
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- Andstillirise @ JACKIE1-25-15 on Apr 18, 2019 3:57 PM
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  I have in the past when I’ve quit but it wasn’t much . Maybe it was just an excuse to smoke again . This time I feel like mentally prepared for the obsession / paranoia over possible weight gain.
  
  Ive also noticed the last year or so I have burning stomach / throat like acid reflux .
  
  Its not from my diet diet nor am I overweight so it’s from either smoking or being such a anxious person.
  
  I havent had the reflux in past 5 days since I haven’t smoked
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  - JACKIE1-25-15 @ Andstillirise on Apr 18, 2019 4:03 PM
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    Good for you 5 days is AWESOME. Keep up the good work. Come here often when you need help. Welcome
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TW517 Apr 18, 2019 2:53 PM
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Completely off topic here, but just wanted to say Welcome to Mustang7 ! I see you have just joined our community here, and are following this discussion. Let us know if you need help navigating the site, or would like some advice or camaraderie .
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- Andstillirise @ TW517 on Apr 18, 2019 3:53 PM
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  Thank you so much ! I’ve been reading the forums and getting as much info as possible .
  
  Feeling better today about weight gain . Got my miles in , ate a healthy lunch and drank a ton of water .
  I know riding in car is a trigger for me so today I decided to walk to bank and post office .
  
  Having some anxiety but it’s normal I know . Feels odd not to smoke at the usual times I used to smoke but I keep telling myself “ you don’t smoke anymore “ and I’m doing meditation along with visualization to help with self sabotaging thoughts .
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JACKIE1-25-15 Apr 18, 2019 4:07 PM
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This is what the EXperts of Mayo Clinic have to say

Fear of Gaining Weight: Part 1

Fear of Gaining Weight: Part 2
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elvan Apr 18, 2019 7:33 PM
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Congratulations and you are very welcome for my comment...if I can save even one person from this fate, I will feel like I have accomplished something worthwhile!
Ellen
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Beck37 Apr 19, 2019 10:57 PM
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I again totally understand what you are going thru. I have been obsessed with my weight my entire life. There is not a moment of the day that I am not thinking of it. It is also the reason I didn’t quit smoking for 37 years. But then I thought well obviously people gain weight cause they are eating more, so I just won’t eat more. For the last 10 years I have been a size 4.... I have gained at least 10-15 pounds and feel miserable. I just HATE it and just plain don’t know what to do. No I’m not going to smoke again but I’m at my wits end. I have nothing to cut out as I only eat once a day as it is and most of the time that is a salad.

So yes, once again I COMPLETELY understand where you are coming from.

Beck
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- Andstillirise @ Beck37 on Apr 19, 2019 11:12 PM
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  Beck ,
  People don’t get it . Maybe I have an eating disorder even though I don’t puke or starve myself . I’m preoccupied by my weight and terrified I’ll gain . It’s so bad , I lost 6 lbs before quitting stopping to help Incase I gain any ....I am 5’5 and weigh 112 .
  Ive been burning an extra 300 calories a day more than my normal since quitting . I’ve also been drinking more water .
  I cant eat any less as I have IBS and if I don’t eat enough I’ll have a flare and have horrible stomach cramps and diarrhea.
  i eat very healthy . No meat , no sugar , no processed foods .
  
  Im more nervous now that you said you’ve gained weight even though you haven’t eaten more .
  
  Maybe i I should eat a tiny bit less . Ugh
  
  like you , I’m not going to smoke again, but the weight thing is distressing
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  - JACKIE1-25-15 @ Andstillirise on Apr 20, 2019 10:18 AM
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    I am so sorry that you have an eating disorder and the thought of gaining weight causes you anxiety. From the numbers on the charts you are underweight so gaining a little weight may not be so bad. MO. I wish I could get rid of some pounds but I am trying not to allow it to cause me any EXtra stress.
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Beck37 Apr 19, 2019 11:39 PM
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I learned from a very young age that being “fat” was bad. My mom had me on my first diet at 10. At your height you are definitely thin. You certainly cannot afford to eat less than you already are just as I can’t. I didn’t want to scare you but it is my truth... maybe like everything else in this quit process my body will start doing what it needs to do and things will get back to normal again. My fingers are crossed. I know there is nothing I can say to make you feel better but I’m sure you already know that you are underweight and even if you did gain a few pounds you would be alright physically speaking.

Beck
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- Andstillirise @ Beck37 on Apr 19, 2019 11:51 PM
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  For me it was my father , who thankfully I’m now estranged from .
  He used to tell me growing up from the time I was about 10 that whenever a woman or girl got heavy or big she was letting the world know she was sexually assaulted. Crazy , huh ? He brainwashed me into believing anyone who was overweight and a woman had been sexually abused so and he said everyone knew it but didn’t talk about it so I believed him and thought if I gained weight people would be secretly thinking that about me too .
  
  I KNOW now that was just a highly manipulative and sick tactic to mess with my head but still ...weight gain causes me a lot of stress and anxiety.
  
  Irs literally the only reason I smoked . Pretty messed up but I’m not ever smoking again even if I gain weight , I’ll figure another way to lose the weight .
  
  Im sorry your mom was dysfunctional about body image too . Ugh . It messes with us for sure .
  
  We will both be okay , even if we are a little “ fluffier “
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  - Beck37 @ Andstillirise on Apr 20, 2019 12:08 AM
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    Wow how messed up was that....
    
    We WILL both be okay. You are already leading an incredibly healthy lifestyle but SMOKING, how crazy is that. Just the fact that we don’t have to feel shame any more or sneak off to light up.... it was embarrassing. And the effort of de-stinking so we wouldn’t be offensive. So yes we might gain a few pounds but we will figure it out and it won’t kill us cause in the long run we are going to be so much healthier.
    
    Beck
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Barbscloud Apr 20, 2019 6:42 AM
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Andstillirise I hope you saw this post. You're one of the reasons I wrote it. I can totally associate with you and Beck. Weight was made an issue from an early age.

Weight Gain Again (and other stuff)
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Beck37 Apr 20, 2019 10:08 AM
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I totally appreciate your blog Barb.... unfortunately it is something that we will deal with for the rest of our lives. I’ve always been envious of full figured women who embrace their curves. Was so jealous that I couldn’t be okay with what I saw in the mirror.
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- JACKIE1-25-15 @ Beck37 on Apr 20, 2019 10:22 AM
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  Sometimes we don't always see ourselves clearly in the mirror. At least I believe that I don't always see myself clearly I think I look fat, others disagree. Just saying.
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  - Beck37 @ JACKIE1-25-15 on Apr 20, 2019 10:26 AM
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    Everyone else might see skinny but that’s not what we see when we look in the mirror....
    
    Sent from my iPad
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jackrink Apr 22, 2019 9:13 AM

Hello there. Hope you are still not smoking! I quit two months ago at the Mayo Clinic Residential Treatment Program. Their emphasis was on quitting through education and medical care and group and one-on-one therapy, but there was an entire day of the 8 day program focused on wellness, as well as wellness lectures. Not gaining weight (maintaining a healthy weight) is just one part of wellness. We learned that one of the MOST important helps in quitting is exercise because of how it stimulates dopamine in the brain. I have not gained any weight since I quit, but I have started a better daily exercise program than I had before I quit (I purchased and ride my exercise bike for 25 mins a day). I already had obtained my ideal weight through a vegan lifestyle change, so I was not really expecting a weight change. I urge you to maintain your walking program and perhaps to get a doctor's appointment to learn more about getting your heart rate up to the right level for the right amount of time each day.

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Andstillirise @ jackrink on Apr 22, 2019 9:25 AM

Hi Jack ,

Day 9 smoke free . Congrats ! Your comment was so inspiring to me . I’ve been a vegetarian for years and always have exercised so I don’t expect to lose any weight . Just don’t want to gain any .

Yes !!! I totally agree the exercises help with dopamine! Not sure I could quit without being able to exercise because I just feel better mentally .

My only current issue I’m having is constipation. And I’m drinking a ton of water

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jackrink @ Andstillirise on Apr 22, 2019 10:05 AM

Hello Andstillrise, I am so happy for you! Wow. Are you going cold turkey or using something simple like a patch like I did? I had to have the doctor for that though, but without the support of the team of the mayo clinic including the doctors, I couldn’t do it. I had tried the patch myself under the guidance of my family doctor, but that failed.

Hmmmmm….. the constipation must be very annoying. As a vegan I learned about the importance of plant materials in my diet. Why don’t you focus on eating oatmeal with cranberries or apples each day, and getting also more whole grains like rice or whole grain flour breads to put some bulk into your system. Vegetables and fruits galore too, girl. Stay in touch!

Jack Rink

jackrink77@gmail.com

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Andstillirise @ jackrink on Apr 22, 2019 10:25 AM

Just quit cold turkey . I quit in my late 20s for SIX YEARS ! One night hanging out with friends , I thought I could smoke one and still maintaini my quit . Nope .

That’s great the patched worked well for you . I’m not against an any aids and if I feel like I need them , I’m the first to speak up .

Called my dr about the constipation and she said it’s not an uncommon side effect of quitting , especially the first few months . Ugh ! Total drag.

Funny ...I eat oatmeal and blueberries almost every morning or a green smoothie for breakfast .

Definitely need to eat more wheat and fiber in other meals though .

Thanks for your support , Jack !

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Youngatheart.7.4.12 @ Andstillirise on Apr 22, 2019 12:39 PM
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You might also try soaking a couple of prunes in a mug w/hot water and letting them sit until cool. They aren't as sickening as prune juice or the ones in cans. You might also take a stool softener.
Nancy
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jackrink @ Andstillirise on Apr 23, 2019 3:57 PM

Ho are you doing today? You are welcome for the support, we all need it!

Jack Rink

jackrink77@gmail.com

+1 (850) 866 5783

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Andstillirise @ jackrink on Apr 23, 2019 4:05 PM

I was just gonna post . Day 10 and I’m struggling . I’ve been kicking butt exercising and walking , keeping purposely distracted .

But today , I’m pissy , moody , mad , TIRED , and barely could I do 3 miles .....

Ugh . I feel spacey and am glad I live with just my dog ! I’m feeling like a psycho ***** .

On Tuesday, April 23, 2019, 2:58:11 PM CDT, jackrink <communityadmin@becomeanex.org> wrote:

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Re: Weight gain phobia

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Ho are you doing today? You are welcome for the support, we all need it!

Jack Rink

jackrink77@gmail.com

+1 (850) 866 5783

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jackrink @ Andstillirise on Apr 23, 2019 4:18 PM
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Here is one thing I learned at Mayo. We are drug addicts looking for a fix. However, If you get a nicotine urge and don’t respond to it in 20 minutes it will go away. Therefore, it does not matter if you smoke a cigarette (its effects will go away in 20 minutes too) or you DON’T smoke one, the result will be the same. It is MUCH better to just not smoke one, as the outcome is EXACTLY THE SAME emotionally.

Jack

Jack Rink
jackrink77@gmail.com
+1 (850) 866 5783
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elvan Apr 23, 2019 6:08 PM
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Keep in mind that you had bad days when you smoked too...if this day is challenging, tomorrow should be better and jackrink is absolutely right. I remember someone telling me that and I thought, "yeah, right." Truth is, the craves DO go away whether you smoke or not...smoking just keeps them alive longer.
Ellen
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