Smokers tend to be thinner than non-smokers—and fear of packing on pounds frequently deters smokers from kicking a deadly addiction that causes more than 440,000 preventable deaths a year in the US. Now a team of scientists led by Yale University School of Medicine has discovered the brain pathway responsible for nicotine’s appetite-suppressing effect. The findings could lead to new weight-loss treatments, the scientists theorize.
In a study published in Science on June 10, the researchers found that nicotine binds to cellular switches in the hippocampus that regulate satiety, the feeling of fullness after a meal. Working with mice, the scientists found that nicotine reduced eating and body fat. If the same receptors are found in people, they could be targets for new drugs to help smokers quit without weight gain or to help obese non-smokers slim down. Here’s a closer look at the study, as well as current, non-drug methods to kick the habit while maintaining a healthy weight.
What’s behind the study? While studying the effects of an experimental drug for depression, one of the researchers noticed that the mice that were given the drug ate less than those not on the medication. To find out why, the researchers conducted experiments and found that the experimental drug affected a nicotine receptor that activates neurons in the hypocampus, called POMC (pro-opiomelanocortin) cells. Mice that lacked this pathway weren’t affected by nicotine, while those that had the POMC pathway reduced their food intake and lost body fat when exposed to the nicotine-like drug, explaining why smokers tend to be thinner than non-smokers.
How likely are smokers to gain weight after quitting? The average person who quits puts on 4 to 10 pounds, a small price to pay given the health benefits of snuffing out a habit that shortens life and is linked to many forms of cancer, COPD (chronic obstructive pulmonary disease) and other dangerous diseases. Half of quitters gain less than that amount and about 1 in 10 quitters gains 25 to 30 pounds. The more someone smokes, the more he or she is likely to gain after quitting.
Is weight gain inevitable if you stop smoking? 20 percent of those who kick the habit do not gain any weight. A recent study of Air Force recruits demonstrates the importance of a healthy lifestyle. All of the recruits were forced to quit cold turkey while in boot camp in Texas. Yet none of them put on any weight. Why? Snacks and alcoholic beverages aren’t permitted in boot camp, meals are nutritious, but not overly high in calories, and the recruits engaged in vigorous daily workouts during their military training.
How can people avoid overeating after quitting? An increase in appetite is one of the common effects of nicotine withdrawal—and it’s common for people to crave sweets and high-fat foods, the National Institutes of Health reports. There’s also research suggesting that some people increase alcohol use after quitting. Since all of these foods are high in calories, it’s not surprising that quitting smoking causes 80 percent of those who quit to gain, at least temporarily. The best methods of weight control are:
- Munch on low-cal foods. While you shouldn’t substitute snacks for cigarettes, it’s helpful to have some healthy, crunchy foods to nibble on when cravings strike, such as carrot sticks, celery, sliced fruit, or small quantities of almonds. Or if you yearn for something sweet, try chewing sugarless gum.
- Drink more water. Aim for eight, 8-ounce glasses a day to keep you well-hyrdrated, help you feel full, and keep your hands and mouth busy. Keep a water bottle at your desk and sip when you feel a nicotine craving.
- Take care of your teeth. One reason why people overeat after quittingtobacco is a craving for “oral gratification.” Instead, pay attention to your mouth by brushing for two minutes after each meal and snack. Use mouthwash twice a day and enjoy the clean sensation in your mouth. Quitting smoking cuts the risk for periodontal disease and brightens your smile.
- Take exercise breaks. Smokers often consider cigarettes a comforting way to cope with stress. However, you can replace a deadly addiction with a healthy habit that tames tension: Research shows that mini-workouts, such as taking 10-minute walks several times a day, reduces tobacco cravings, lowers stress levels, and helps you avoid weight gain while quitting.
- Stay motivated. Even if the numbers on the scale do inch upwards, don’t reach for a cigarette. Focusing on healthy eating and regular workouts will help you shed any temporary gain, while the benefits of being smoke-free last a long, healthy lifetime.
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