Smoking is a deadly habit. And not even a habit, but a lasting dependence, formed on a psychological and physical level.
Many lovers of smoking and eventually acquired health problems decide to part with such a hobby. And they think about what to replace cigarettes with when you quit smoking.
Doctors advise replacing cigarettes when you stop smoking for distraction and recovery.
Mark Twain said: "The easiest thing is to quit smoking, I don't know, I've quit a thousand times! ".
For many, this becomes a serious addiction, only 5% manage to get rid of it on their own.
How to replace the desire to "lift"
There are many "folk" means to eliminate the unpleasant habit.
How to replace a cigarette when you stop smoking:
- Focus on business. Get busy: a favorite hobby or immersion in your work routine. Tactics will drive away obsessive thoughts, and if the question is interesting, get carried away, forgetting about tobacco. If the urge is strong, use a nicotine spray or patch to reduce hunger.
- Fall in love! Re-emerging relationships renew a person. When a girl (or wife) does not smoke, it will serve as an example (with strong feelings). Try switching to an e-cigarette.
- I wanted to smoke, to do physical exercises (push-ups, running 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 wish you one thing - to relax!
Enough methods of struggle. Some will be supported by one (for example, chewing gum), and the other will have to use several, but must move towards the main goal of improving the quality of life.
Save the figure by tying with tobacco
European researchers have found that after quitting addiction, "nonsmokers" gain up to 4 kg a year. Nicotine has a detrimental effect on human organs, speeding up the body's metabolism (due to nervous system excitation).
As soon as nicotine stops coming in, nicotine cravings are immediately felt. The body's systems during such a shock act abnormally: the pressure jumps, the metabolism is disrupted, the level of insulin and carbohydrate metabolism also changes.
These reasons make many people "eat stress" (overeating). To give up a harmful lifestyle, engage in productive activities to drive away obsessive thoughts about tobacco drugs.
Tips for eliminating bad habits to improve the figure:
- Throw preferably during the holidays. Changing the environment, where most of the environment is smokers, is a wonderful way out of this situation. Great if you go to the sea or live for a short time in the countryside.
- Fresh air, hiking, swimming will charge you with energy, positive emotions, will help you understand that the cigarette is not your friend.
- Sport is the best medicine. Scandinavian walking, swimming, running! Yes, it will be difficult to run at first, but when you get involved, recharge with energy, vitality and a great mood.
- Replace cigarettes with "sucking" candies. There is an opinion: the lollipop or "chupa-chups" are useful in a difficult "fight". Get carried away with less jam (chocolate or sucking), the jam will have a bad effect on the figure!
- Use "sucking" sweets as an aid to smoking cessation, along with other means. The chewing reflex will reduce appetite: chewing helped someone, and one person helped the habit of chewing matches.
- You do not need to worry too much if you have bouts of overeating. These are temporary phenomena, have a little patience so that you can then live a productive, happy, healthy life. You can continue to smoke to die earlier than your peers.
- In case of severe hunger it is more useful to eat vegetables, fruits, to exclude salty and spicy foods, to eat more fiber, dairy products.
- Come on, change your diet. Then you do not need to use an artificial substitute and the desire to smoke will weaken, and your precious life will acquire new bright colors!
How smoking affects a person's weight
How does smoking affect a person's weight? Nicotine, which causes cigarette addiction, is a stimulant of the central nervous system. 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 quitting smoking, the lack of nicotine slows down the metabolism.
This means that by eating the same amount of food as before, you can recover. For each person these processes take place individually.
Effects of cigarette smoking on metabolism
Nicotine directly increases metabolism, increases 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 quit smoking, the processes quickly return to normal. This problem occurs when smokers continue to eat as much food as before while smoking.
Metabolism returns to normal, can not cope with the number of calories - gain weight, which is why they complain that they stop smoking and become overweight.
The risk of gaining weight is nothing compared to losing a bad habit. On average, a person gains 3-4 kg after quitting smoking.
Some may take more. Most return to normal weight after one year.
It is impossible to say how many pounds each smoker will eventually gain. It depends on gender, age, activity level, diet and genetic predisposition.
Most people lose weight as the body adjusts to a nicotine-free life. Others will require effort. For some, weight gain is a constant phenomenon.
Is it possible to gain weight and why is it uploaded
When a person quits smoking, taste buds change, it seems that the food has become tastier. The desire to eat occurs more often.
Smoking, smoking a pack of cigarettes a day, took 200 calories, which is equivalent to a sandwich or a glass of soda.
Many improve because they are used to smoking cigarettes after meals. Now cigarettes are being replaced by increasing the volume of food.
You need to maintain weight, not try to lose weight. There is a "withdrawal syndrome". Before, a cigarette was smoked under stress, now the brain wants 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 symptoms of withdrawal. This makes people eat more than usual.
What are the symptoms of psychological addiction to smoking
The following symptoms occur with smoking cessation or prolonged abstinence:
- Desire to smoke. The desire to smoke occurs in severe stress, family problems, trouble at work. Cigarettes are considered synonymous with the word "relaxation. " When you quit smoking, physical dependence disappears in the first month, but the desire to smoke with each stroke of fate lasts a long time, an average of 3 years and sometimes a lifetime.
- Mood swings. The smoker is unable to control his feelings and emotions in the absence of nicotine. He can sincerely laugh and then cry the next minute. Symptoms are observed with prolonged abstinence or smoking cessation.
- Suicidal thoughts. Lack of a cigarette causes depression, until the thought of suicide. It is most 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 stage of quitting smoking.
- Insomnia and sleep disorders. Insomnia occurs with a constant inner feeling of anxiety and nervous tension. Lack of cigarettes does not allow you to completely relax, to feel safe, to be "in the house", so the nervous tension accumulates and anxiety increases, which is especially noticeable at night when a person tries to relax. Sleep does notgoes because of sad or anxious thoughts, has nightmares at night, the smoker is constantly waking up.