Find the best way to lose weight after quitting smoking and don’t regret your decision. Learn why your appetite increase after you quit smoking and what to do to avoid gain of weight.
Smoking cigarettes cause irreparable harm to many systems of our body. Realizing this, many smokers try to get rid of bad habits. But, having fulfilled their plan, they often face another problem, a set of excess weight. Why do you give excess kilograms when you quit smoking? And is it possible to quit smoking and lose weight at the same time?
Effect of smoking on appetite
Indeed, people who quit smoking often face the problem of weight gain. So, during the first year after getting rid of a bad habit, the body weight increases by an average of 5 kg. But getting rid of this problem is simple enough.
The fact is that nicotine, contained in cigarette smoke, reduces the feeling of hunger. That’s why many people can only use coffee with a cigarette for breakfast, and then there’s practically nothing to eat all day.
Smoking shortly before lunch allows you to reduce the portion of food, and the evening cigarette will provide almost complete refusal of dinner. With this diet, it’s really easy to lose weight, but few know that at this time the body is very stressed, spending strategically important supplies. This leads to exhaustion of the body and the appearance of problems associated with abnormal.
After quitting smoking, the appetite returns with such force that it can be very difficult to tame it. To satisfy this desire and not grow fat, you can eat a lot of fruits and vegetables that contain a lot of fiber. They can be consumed in almost unlimited quantities without the risk of gaining excess weight.
It is very important to observe the correct diet, in order to evenly distribute the number of calories received throughout the day. Do this in such a way as to avoid the appearance of fat deposits and do not feel hungry between breakfast, lunch and dinner.
There is a need to slowly, thoroughly chew food and get pleasure from it. Do not try to satisfy hunger at once, the feeling of satiety appears only after 15 minutes after getting enough nutrients.
Why smoker looks slimmer
Many people notice that smoking women and men look slimmer than their non-smoking peers. This phenomenon was also interested in the scientists of Cornell University. After extensive research, it was found that nicotine stimulates the genes AZG1, responsible for the breakdown of fats and carbohydrates. But this effect is observed only in those cases when a woman began to smoke 2-3 cigarettes a day. If a person quits smoking more than 20 times a day, then a sharp set of extra pounds occurs. This happens due to the fact that in the poisoned nicotine body, resistance to insulin is produced, which is manifested by the deposition of fat on the waist and sides.
So, does smoking help you lose weight? Scientists explain that the effect of a slight weight loss through smoking is always accompanied by serious health problems. Thus, the poor appetite of people who smoke often occurs because of the slowing of the peristalsis of the digestive tract caused by the ingestion of nicotine with saliva. A sharp weight loss, which is happy to observe the novice smoker, is often a manifestation of the failure of the endocrine system. In addition, prolonged smoking contributes to significant dehydration of the human body. As a result, he loses not only excess weight, but also vital substances.
Many people who want to lose weight, greatly overestimate the effect of cigarettes. After all, there are other reasons for the harmony of smokers, not related to chemical or biological reactions. So, during breaks at work non-smoking employees often arrange tea-drinking with the absorption of sandwiches and sweets. Housewives also indulge in snacks and desserts between doing household chores. And when a person smokes, he uses all small breaks to satisfy his nicotine addiction.
Lose weight after quitting smoking
When a person decides to quit, he should be ready at the same time as releasing from nicotine addiction set of 2-5 kg of weight in your body. To lose weight after quitting smoking you need to know why you gain weight after you quits smoking and what to do to avoid such change.
A person who throws smoking after 2-3 weeks of completely giving up cigarettes begins to feel the taste and smell of food in a new way. This is how the recovery of taste buds is manifested, which have been burned for a long time with cigarette smoke. Food now seems unusually fragrant and tasty, which contributes to increased appetite and increased hunger.
Cleansing the body
In the smoke of each cigarette are several thousand harmful elements, gradually poisoning the body and at the same time preventing the full operation of all systems. After the person has stopped to smoke, all cells of his body are cleaned of toxins. What happens to the digestive system? Improving the functioning of the stomach and intestines contribute to increasing the amount of digested food, which leads to a small weight gain.
Acquisition of the sucking reflex
A man who smoked for many years feels a tangible discomfort without the usual ritual of tightening a cigarette. This harmful habit can contribute to the development of a sucking reflex. To quickly calm down, the former smoker absorbs countless sweet lollies, drinks a lot of mugs of tea or coffee, always snacks with fast food. Reviews say that it is the excessive number of sweets or sweet drinks that prevents you from losing weight.
Low motor activity
An early smoking person is characterized by low mobility and avoidance of exercise. Usually, he does not like long walks and team games. This is due to the contamination of the respiratory and cardiovascular systems. After such people quit smoking, they are overcome by lethargy, drowsiness, apathy and laziness. Therefore, simultaneously with the process of weaning from cigarettes, you have to force yourself to move and be in the open air.
Craving for sweets
Starting to get rid of nicotine addiction, you need to be prepared for the fact that in the first months it will be incredibly desirable for sweet foods. This phenomenon is scientific confirmation. The fact is that sweets are the most affordable antidepressants, and the body of a person who recently quit smoking is in a state of stress. In addition, a sharp rejection of nicotine can lead to vascular spasm, and the use of sweet dishes prevents the appearance of this process.
Satisfy yourself to lose weight after quitting smoking
Ex-smokers quickly return the sensitivity of taste buds, which are no longer under the influence of cigarette smoke. Refusing your favorite food after parting with a bad habit seems a rational option, but it can cause mental disorders.
On the contrary, one must satisfy one’s desires, but do it in another way. Pay attention not to the amount of food, but to its quality. Use the recipes of the best cooks, eat in restaurants, make your food tasty and useful. Enjoy every gram of your favorite treats, and your desires will always be met.
After quitting smoking, people need to spend a lot of energy to neutralize the poisons left after inhaling the tobacco smoke. This energy must be replenished, but to not gain excess weight, calories must be spent on physical activity. For this task, running on the spot, walking long distances or walking with a dog is perfect.
Thus, the main task of the former smoker is to make sure that the body spends exactly the same number of calories as it gets when eating food.
You can control this process by simply calculating the caloric content of products and using modern gadgets and fitness trackers.
Eliminating bad habit
The person who quit smoking and wants to lose weight, You need to consider following tips for the correct disposal of smoking:
- Drink plenty of still water.
- Daily walk in the open air.
- Find like-minded people and motivate each other.
In addition to these recommendations, you can advise those who want to give up smoking cigarettes and lose weight at the same time, buy a nicotine patch. It will help the body to get rid of addiction without a sharp jump. Another useful acquisition is nicotine chewing gum. It will not only provide small doses of nicotine, but it will also allow you to gradually part with the sucking reflex, and also take your mouth and preventing excessive absorption of food.
To lose weight without harming to health, those people who, after giving up smoking, enrich their diet with useful products containing nicotinic acid in their composition. What one should take who decided to quit smoking?
- Porridge from buckwheat groats
- Bean cultures
- Whole wheat bread
- Beef offal
- Sour-milk products
- Bananas, pineapples, mango
When asked how to quit smoking and lose weight at the same time, the specialists answer: go to a fractional food. It is a five- or six-time meal. These principles are followed by many thin people who did not start smoking. Nutritionists are advised to first calculate the daily norm of foods not exceeding 1200-1500 kcal, and after breaking the dishes into several parts. At the same time, weight loss is facilitated by the fact that breaks between meals will not exceed 3 hours.