Smoking is a deadly habit. And, not even a habit, but a persistent addiction, formed on a psychological and physical level.
Many smoke lovers and eventually conquered health problems decide to part ways with this hobby. And they think about what to replace cigarettes when you stop smoking.
Doctors advise replacing cigarettes when you stop smoking, for distraction and recovery.
Mark Twain said "Quitting smoking is the easiest thing, I don't know, I've quit a thousand times! ".
For many this becomes a serious addiction, only 5% are able to get rid of it on their own.
How to override the urge to "get up"
There are many "popular" ways to get rid of a nasty habit.
How to replace a cigarette when you stop smoking:
- Business focus. Get busy: a favorite hobby or dive into your work routine. The tactics will drive away obsessive thoughts and, if the subject is interesting, let yourself go, forgetting about tobacco. If the craving is strong, use a nicotine spray or patch to reduce cravings.
- To fall in love! Relationships that arise again renew a person. When a girl (or wife) doesn't smoke, it will set an example for you (with strong feelings). Try switching to an electronic cigarette.
- I wanted to smoke, do physical exercises (push-ups, jogging on the spot, whatever you want). In case of fatigue or increased ventilation of the lungs, the body is cleansed and you definitely do not want to smoke, we want one thing - relax!
Enough of fighting methods. Someone will be helped by one (e. g. chewing gum), and the other will have to use several, but must advance towards the main goal of improving the quality of life.
Save the figure by tying with tobacco
In the course of the studies carried out, European scientists found that, when quitting the habit, "no longer smokers" gain up to 4 kg per year. Nicotine has a bad effect on human organs, speeding up metabolism in the body (due to nervous system excitement).
As soon as nicotine stops getting inside, the nicotine hunger is immediately felt. The body's systems during this shock act in an abnormal way: pressure increases, metabolism is disturbed, insulin level and carbohydrate metabolism also change.
These reasons cause many people to "eat stressed" (overeat). To abandon an unhealthy way of life, engage in productive activities to ward off obsessive thoughts about the tobacco drug.
Tips to get rid of bad habits, to improve the figure:
- Play preferably during the holidays. Changing the environment, where most of the environment is smokers, is a great way out of this situation. Great if you go to the sea or live a short time in the countryside.
- Fresh air, walking, swimming will energize, positive emotions, will help you understand that a cigarette is not your friend.
- Sport is the best medicine. Nordic walking, swimming, running! Yes, at first it will be difficult to run, but once you get involved, recharge yourself with energy, vivacity and good mood.
- Replace cigarettes with "sucking" candy. There is an opinion: lollipops or "lollipops" are useful in a difficult "fight". Get carried away with less sweets (chocolate or suction), sweets will have a bad effect on the figure!
- Use "sucking" candy as a support tool to quit smoking, in addition to other means. The chewing reflex will reduce cravings: chewing gum helped someone and one man helped the habit of chewing matches.
- There is no need to worry too much if overeating attacks occur. These are temporary phenomena, have a little patience, so after that you can live a productive, happy and healthy life. You can continue to smoke to die sooner than your peers.
- With severe hunger, it is more useful to eat vegetables, fruits, exclude salty and spicy foods, eat more fiber, dairy.
- Go ahead, change your diet. So you don't have to use an artificial substitute, and the urge to smoke will weaken and your precious life will take on bright new colors!
How smoking affects a person's weight
How does smoking affect a person's weight? Nicotine, which causes addiction to cigarettes, is a central nervous system stimulant. A powerful drug that speeds up metabolism, constricts blood vessels and makes the heart beat faster.
The consequences of smoking habits include weight gain. After you stop smoking, the absence of nicotine slows down your metabolism.
This means that by eating the same amount of food as before, you can improve. For each person, these processes occur individually.
Effects of smoking on metabolism
Nicotine directly increases metabolism, increases the calories burned by the body - at rest, with direct exposure.
Most people have a heart rate of up to 20 beats per minute immediately after smoking.
The body receives a stimulating effect, which leads to heart disease, high blood pressure, heart attacks.
When you stop smoking, processes return to normal activity quickly. This problem occurs when smokers continue to eat a lot of food, as they used to, while smoking.
Metabolism goes back to normal, it cannot cope with the number of calories - kilograms appear, which is why they complain that they quit smoking and become overweight.
The risk of weight gain is nothing compared to losing a bad habit. On average, a person gains 3-4 kg after quitting smoking.
Some may take longer. Most return to normal weight after one year.
It is impossible to say how much each smoker will end up gaining pounds. It depends on sex, age, activity level, nutrition and genetic predisposition.
Most people will lose excess weight as their bodies adjust to a nicotine-free life. For others, it will take effort. For some, weight gain is a permanent occurrence.
Is it possible to gain weight and why is it gaining
When a person quits smoking, the taste buds change, it seems that the food has become tastier. The desire to eat arises more often.
Smoking, smoking a pack of cigarettes a day, consumed 200 calories, which is equivalent to a sandwich or a glass of soda.
Many get better because they are used to smoking cigarettes after eating. Now the cigarette is replaced by an increase in the volume of food.
You need to keep the weight off, not try to lose weight. There is a "withdrawal syndrome". Previously, under stress, a cigarette was smoked, now the brain asks to replace the cigarette with something else - food.
Nicotine hunger is similar to natural hunger, a person, without realizing it, eats everything that comes to mind. Treats will be a substitute for cigarettes.
Anger, frustration, depression and stress are other withdrawal symptoms. This causes people to eat more than usual.
What are the symptoms of psychological addiction to smoking
The following symptoms appear when quitting or long-term abstinence from smoking:
- I want to smoke. The urge to smoke occurs with severe stress, family problems, problems at work. Cigarettes are perceived as synonymous with the word "relaxation". and sometimes until the end of life.
- Mood swings. The smoker is unable to control his feelings and emotions in the absence of nicotine. He can sincerely laugh and cry the next minute. Symptoms are noticeable with prolonged abstinence or quitting smoking.
- Suicidal thoughts. The absence of cigarettes causes depression, even the appearance of suicidal thoughts. It is more pronounced in women due to their psychotype. Tears, neurasthenia, despair, turning into a desire to die - all these symptoms are characteristic of ex-smokers going through the quitting phase.
- Insomnia and sleep disorders. Insomnia occurs when the incessant inner feeling of anxiety and nervous tension. The absence of cigarettes does not allow you to completely relax, feel safe, be "at home", so nervous tension builds up and anxiety grows, which is especially noticeable at night, when a person tries to relax. Sleep does not go because of sad or disturbing thoughts, nightmares are dreamed at night, the smoker constantly wakes up.