- With Mayo Clinic behavioral counselor
Jennifer A. Kern, M.S., C.T.T.S.
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Jennifer A. Kern, M.S., C.T.T.S.
Jennifer A. Kern, M.S., C.T.T.S.
Jennifer Kern is a tobacco treatment specialist, certified through the Mayo Clinic Nicotine Dependence Center.
Her counseling work addresses various aspects of tobacco addiction, including the love-hate relationship many tobacco users have with their smoking or chewing, education about nicotine addiction, and effective strategies to help with quitting.
In addition, she explores the importance of getting emotional and social support when stopping tobacco use, and offers ideas and suggestions about how to ask for and give this support.
Being bilingual, she enjoys counseling in both Spanish and English. She holds a master's degree in psychology, with interests including spirituality, psychosomatic illness, depression and anxiety, maladaptive coping behaviors, and overall health behavior change.
"As a former smoker, I am personally familiar with the complexity of dealing with the 'tobacco shackles,' " she said. "I am committed to helping others conquer this addiction so they may regain their freedom and possibly even save their own lives."
Latest entries
- Focus on gratitude, not craving a cigarette
Nov. 24, 2009
- Join the Great American Smokeout
Nov. 17, 2009
- Preparation key to quitting smoking
Nov. 5, 2009
- Learning to be a non-smoker
Oct. 23, 2009
- Build confidence in effort to go smoke-free
Oct. 16, 2009
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Quit smoking blog
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Aug. 1, 2008
Strategies to help prevent weight gain
By Jennifer A. Kern, M.S., C.T.T.S.
There are many lifestyle changes involved in stopping tobacco use. Some of these changes, if not managed along the way, can become obstacles for quitting and staying quit. One concern I hear people talk about is possible weight gain. To some, this is a very important issue that can influence their desire and ability to stop smoking.
On average, weight gain does not exceed 5-9 pounds over a 6-month period. However, many people feel that even this is too much for them. In order to minimize weight gain or avoid it altogether it is important to be aware of some of the reasons that people may gain weight when they quit.
- Many people seek another hand-to-mouth activity to replace the smoking — they start eating instead.
- Some people experience increased appetite when they quit. This can actually be a result of withdrawal — what feels like "hunger pains" is really a cigarette craving in disguise.
- Smoking delivers an instant gratification on a chemical level in the brain. It is not uncommon to seek alternate forms of pleasure, such as indulging in sweets and other "comfort foods" during the quit process.
- Having a cigarette typically requires going outside. This means getting up from the couch or away from the desk at work and walking to a smoking area. That activity done 10, 20, 30 times per day burns calories! Stopping smoking can mean stopping that extra physical activity as well.
So how do you prepare in advance to combat these factors? There are behavioral strategies you can employ throughout your quit process to get you through without having to buy a whole new wardrobe. Here are some ideas to help you brainstorm what might work for you:
- Use oral substitutes that are low calorie or sugar-free, such as suckers or chewing gum. If you like salty snacks, get nuts or seeds in the shell. This will satisfy cravings, keep your hands busy and lessen the chance of over indulgence.
- Keep non-edible substitutes handy, such as straws, tooth picks or cinnamon sticks.
- Drink water. Carrying a water bottle everywhere you go gives you something to play with in your hands and put to your mouth.
- Eat a healthy, balanced diet. Focus on fruits and veggies, good proteins and whole grains. Steer clear of fatty, high-calorie foods, including refined sugars and processed carbs that can lead to weight gain.
- Get active. Find something you can do and work it into your routine. This could be something as simple as stretching or walking.
Remember, it is important to find a variety of things that you enjoy and that you can stick with in order to make the lifestyle changes necessary to stay quit for the long run.
Please share your suggestions and experiences with us.
11 comments posted
July 26, 2009 7:01 p.m.
I quit smoking on January 4th. Was in fairly good shape only wanted to tone my figure and lose maybe 10 lbs. No one can tell me that quitting smoking itself does not cause weight gain. BECAUSE IT DOES!!! I was 150lbs b4 and took Chantix. Now I weigh 170lbs and for the LIFE of me cannot even lose 10lbs. Doctors and specialists don't tell you your body bloats up like a balloon no matter what you do. I have a very limited amount of salt in my diet because the instant I have salt I am like a balloon. Oh and trying to have a bowel movement is like impossible even drinking coffee, corn even my god your whole system is like a snail!! So lets talk about why the hell after walking 5 to 10 miles a DAY for months I haven't lost ANY weight!!!! I dont even want to smoke but I didnt quit smoking to be fat!!!!!!!!!! I NEED some answers!!!!
- cheryl
February 24, 2009 2:39 p.m.
I quite smoking last December (2008) and began by using the 12 step program (modified for nicotine). So far I am doing well and intend never to smoke again. Now I am using the lozenges, but will quit them after 90 days, but does anyone know if it is harmful to continue with replacement therapy for longer periods of time, say six months?
- Duane B
January 29, 2009 1:44 p.m.
I am 2 days shy of one month smoke free. I started smoking when I was 16 years old and just turned 50 two weeks ago. I've been smoking over half my life. I'm very concerned about the weight gain. Seems I want to eat every minute of everyday. I'm afraid food may be my replacement addition. There are some very good thoughts here. I hope I can take some of this advice. Every day I get up and say "I am a non-smoker". So far it has worked. But I'm still taking it a day at a time.
- Connie
December 12, 2008 12:27 p.m.
Weight gain is a real problem for some people like me who have to deal with conditions such as herniated vertebral disks that does not tolerate the extra weight. I have no problem whatsoever quitting (I've done it hundreds of times says Mark Twain) but I resume smoking after a few months when my weight hits the roof.
- Harrag
December 3, 2008 11:17 p.m.
Those commercials that say once you've quit smoking, you have to re-learn how to do everything without a cigarette' couldn't be more true. I haven't smoked in five months and three days and I still struggle everyday. At first the weight gain had me really down. I've been watching my carbs and have been squeezing a workout in a few times a week and its making a difference. I've also been using these slimming leggings from fitandsharp.com a friend of mine recommended who was going through the same thing. They actually tone you as you run through the day and they are so comfortable too. After one month my jeans were fitting me looser and I was regaining some of my confidence. Its really hard to not smoke, but losing the weight and just feeling healthier than I have in so many years is well worth it.
- Betty Penn
October 7, 2008 3:03 p.m.
I am preparing to celebrate 8 years smoke-free. I smoked 33 years and never thought I could kick the habit. Cold never have done it without the patch. If I had followed the time frames on the box of patches I never would have succeeded. I was on Step 1 patch for months & months, then gradually moved to the next step. The bottom line is this: I was a severely addicted-to-nicotene person. It took determination, committment, alot of prayer, the patch & memories of my father dying at age 63 from lung cancer to get me where I am today. There are so many pluses to being smoke-free. Aside from the many health benefits, I no longer have to spend my time trying to figure out where to catch a butt in airports, what restaurant has a smoking section, etc. So much time & energy was wasted on stuff like that! To all of you trying to quit or newly smoke-free, keep up the good work...you won't regret it! And, if you do slip up & relapse, don't kick yourself!! Just start fresh!
- Janet D'Orazio
August 25, 2008 11:46 a.m.
I quit smoking 1 month and 2 days ago, and I feel great. I'm 41 and feel like I'm 20 again. I'ts true about the hand to mouth thing, I pack up carrots, apples, and pears everyday since I stopped smoking, I like the way I smell, how alert I feel is awsome!!!! I quit cold turkey, and in my oppinoin thats the best way, infact the only way.
- KER
August 13, 2008 8:12 a.m.
Iam so greatful that certain things can work once councelled and advised correctly.Iam now off the smoke hoke.One time i was embarrased on a birth day party for my 6 years daughter who had invited her agemates. The small girl asked me thus "Uncle you smoke?Our teacher at school told us that those who smoke are fulls,are you a full?" You readings are good and have encouraged me to quit smoking club and iam now comfirtable.I will never get embarrassment again from the little girls.Thanks for your efforts.
- Kisame Uganda
August 12, 2008 3:05 p.m.
I am so glad that I have 'stumbled on thesetwo bloggs - just what I need. I am an alcoholic and have been sober for 2 years. I started smoking about 6 months ago as everyone at the AA seems to smoke. I aslo started smoking as I have discovered how to bake cakes since giving up the booze and have picked up 9 kilos.My health has certainly suffered as I suffer from asthma. I had my last "smoke" last Wednesday night and am already feeling better. I am using the 12 step programme which I use every day anyway. I now have to continue with the 'no smoking' and watch my weight.
- Gail, South Africa
August 11, 2008 12:41 p.m.
I am a 58 yr old women and just started my 6th smoke free week. I am using the drug called Champix(in Canada). I smoked for 44 yrs and the longest I've quit before was 2 weeks.I am a type 2 diabetic & overweight, but in January I started using our Rec hall's indoor pool and joined the ladies Aqua fit 4 mornings a week. Then about 3 months ago I started walking with a group of ladies 5 mornings a week. The changes in my day to day life really helped prepare me to quit smoking. I surround myself with positive people. My parents are still living, my Dad will be 89 in November and my Mom is 87 today. They never thought they would see the day I had quit. Well now they have. I keep telling myself all the positives that are in my life now. I breathe better. My persitent cough disappeared immediately. My clothes and breath don't smell anymore. I have more energy. I am able to accept a compliment for my accomplishment. My TV screen & windows & mirrors are not covered in yellow film anymore. I am now a part of the majority. My husband is also a smoker, but he is now smoking outside and talking about quitting in September. He is one of my biggest fans. Except for my huasband most of the people I am around are non smokers. Some are X smokers and some never smoked but they are all so supportive. I'm not sure I could have done this without the RX, but I think about all the positives when the urge strikes. Good Luck to anyone trying to quit!!
- Doreen Millar - Ontario, Canada
August 6, 2008 1:23 a.m.
Although I just purchased a carton of American Spirit yellow at the duty free store on my way back from Nyc my intention to quit smoking is firmer after reading your few lines. Could it be that Mayo clinic influences this reaction? I so very strongly believe I'll succeed this time around and keep off the 20 lbs which took me ten months to shed. Glad I found you on my computer tonight, I appreciate your being on line, thank you!
- Marcelle LaPierre
11 comments posted