Not everyone gains weight after giving up smoking, but in most cases overweight appears. Weight gain is especially true for those who smoke a large amount of cigarettes (a packet or more per day) or for many years (10 to 20 years). One of the reasons for weight gain is water retention, but in this case you do not have to worry because the body will recover after a few weeks. How to avoid putting on weight after quitting cigarettes?
Remember that even if you get a little fat, the risk of smoking is much higher, and the fight against overweight is much easier.
To prevent weight gain, you must increase physical activity. The first trainings will be difficult, because smoking cigarettes reduces the efficiency of the body. You may experience breathing problems, shortness of breath and cough that should subside within a few days. Physical activity will not only help you control your weight, but it will also help relieve other effects of nicotine withdrawal: lack of energy, drowsiness, stress, increased appetite. Every day, plan about half an hour, which you will spend actively. You do not have to go to the gym or do sports competitively. All you need is more movement in everyday activities, such as: going up stairs, mowing grass or playing with children.
Improving your eating habits will help you feel better after quitting cigarettes and prevent you from gaining weight. Remember to make changes gradually and systematically, because a violent “revolution” can increase the stress associated with quitting smoking cigarettes. A good start is eating various foods every day and ensuring regular meals. To avoid additional snacking after quitting, do not try to quit smoking during a stressful period. Stress is the main obstacle that you will overcome during this period. To ease your task, learn about stress-reducing techniques.
Controlling the will
After quitting, it is important to learn how to control the desire to reach for cigarettes and the willingness to eat. According to specialists, a strong need to smoke a cigarette takes only a few minutes. You can learn how to redirect hunger to another occupation. Hunger usually passes when you take care of another activity that is interesting enough and attention-grabbing. Thanks to proper preparation, you will be able to replace smoking with other activities that will occupy your hands and mouth, and above all your mind.
If you can not refrain from snacks, take fruits, vegetables or chewing gum – this way you will satisfy all the sweet desires. Limit drinking coffee, tea and other beverages that contain caffeine. Caffeine aggravates the nervousness that may accompany nicotine withdrawal. Get a good night’s sleep. When a person is tired, then he reaches for cigarettes and food more quickly. Avoid nervousness, hunger, fatigue and sadness. Perhaps you can calm down in meditation or walking.
Smoking is an activity you have become accustomed to over the years of your addiction. Now you have to find something that will replace smoking. Find a way to relax and do it consistently. Get support and encouragement. When you feel the desire to light a cigarette, talk to a friend about something else. Try to avoid situations that tempt you to smoke, such as drinking alcohol or meeting at the bar. Talk to your doctor about a nicotine replacement. Nicotine chewing gum or nicotine patch can help prevent the recurrence of addiction. Experts say nicotine gum reduces weight gain.
Find the reason you quit smoking. This can be, for example, getting health. After quitting, you will be able to breathe freely and move more efficiently, and all dishes will taste better. Do not panic if you gain weight. Your healthy habits will help you lose weight in a few weeks or months.