Smoking is a deadly habit. And not even a habit, but a persistent addiction, formed on a psychological and physical level.
Many lovers of smoke and eventually won health problems decide to part with that hobby. And they think about what to replace cigarettes when you quit smoking.
Doctors advise replacing cigarettes when you quit smoking, to distract yourself and recover.
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% can get rid of it on their own.
How to replace the desire to "raise"
There are many "folk" means of getting rid of an unpleasant habit.
How to replace a cigarette when you quit smoking:
- Focus on business. Get to work - a favorite hobby or immerse yourself in your work routine. Tactics will drive away obsessive thoughts, and if the matter is interesting, let yourself go, forgetting about tobacco. If the urge is strong, use a nicotine spray or patch to reduce cravings.
- Fell in love! Relationships that arise anew renew a person. When a girl (or wife) does not smoke, this will serve as an example to her (with strong feelings). Try switching to an electronic cigarette.
- I wanted to smoke, do physical exercises (push-ups, running on the spot, whatever you want). In case of fatigue or increased ventilation of the lungs, the body cleanses itself and you definitely do not want to smoke, we wish you one thing - relax!
Enough of fighting methods. Someone will benefit from one (for example, chewing gum), and the other will have to use several, but they must move towards the main goal of improving quality of life.
Save the figure by tying with tobacco
In the course of conducted studies, European scientists saw that, having given up addiction, "no longer smokers" gain up to 4 kg per year. Nicotine has a negative effect on human organs, accelerating metabolism in the body (due to arousal of the nervous system).
As soon as the nicotine stops entering, the lack of nicotine is immediately felt. The body's systems during such a shock act abnormally: pressure jumps, metabolism is disturbed, insulin level and carbohydrate metabolism also change.
These reasons cause many people to "stress eat" (overeat). To give up a harmful way of life, engage in productive activities to drive away obsessive thoughts about the drug of tobacco.
Tips to get rid of bad habits, to improve the figure:
- Shoot 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 in the countryside for a short time.
- Fresh air, hiking, swimming will energize you, 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 when you get involved, recharge yourself with energy, vivacity and good humor.
- Replace cigarettes with "sucking" candy. There is an opinion: lollipops or "lollipops" are useful in a difficult "fight". Indulge in less sweets (chocolate or suck), sweets will have a negative effect on the figure!
- Use candy "sucks" as a support tool to quit tobacco, along with other means. The chewing reflex will reduce cravings: chewing gum helped someone, and one man helped with the habit of chewing matches.
- There is no need to worry too much if binge eating episodes occur. These are temporary phenomena, have a little patience, so that later you can live a productive, happy and healthy life. You can keep smoking to die before your companions.
- With severe hunger, it is more useful to eat vegetables, fruits, exclude salty and spicy foods, eat more fiber, dairy products.
- Go ahead, change your diet. Then you don't have to use an artificial substitute, and the desire to smoke will weaken and your precious life will take on bright new colors!
How tobacco affects a person's weight
How does smoking affect a person's weight? Nicotine, which causes cigarette addiction, is a central nervous system stimulant. A powerful drug that speeds up metabolism, constricts blood vessels and makes the heart beat faster.
Consequences of smoking habits include weight gain. After quitting smoking, the absence of nicotine slows down metabolism.
This means that by eating the same amount of food as before, you can get better. For each person, these processes occur individually.
Effects of 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 right after smoking.
The body gets a stimulating effect, which leads to heart disease, high blood pressure, heart attacks.
When you stop smoking, the processes return to normal activity quickly. This problem occurs when smokers continue to eat a lot of food, as they used to, while smoking.
The metabolism returns to normal, you can not cope with the number of calories - kilograms appear, so they complain that they quit smoking and are 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 a year.
It is impossible to say how many kilograms each smoker will eventually gain. It depends on gender, age, activity level, nutrition and genetic predisposition.
Most people will lose excess weight as the body adjusts to life without nicotine. For others, it will require effort. For some, weight gain is permanent.
Is it possible to gain weight and why is it increasing?
When a person stops 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 maintain the weight, 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. Candy will be a substitute for cigarettes.
Anger, frustration, depression, and stress are other withdrawal symptoms. This causes people to eat more than normal.
What are the symptoms of psychological addiction to smoking
The following symptoms appear when quitting smoking or long-term abstinence from smoking:
- desire to smokeThe desire to smoke occurs with severe stress, family problems, problems at work. A cigarette is perceived as synonymous with the word "relaxation". When quitting smoking, physical dependence disappears in the first month, but the desire to smoke from any stroke of fate lurks for a long time, on average, up to 3 years. and sometimes until the end of life.
- Humor changes. The smoker is unable to control his feelings and emotions in the absence of nicotine. You can laugh heartily and then cry the next minute. Symptoms are noted with prolonged abstinence or quitting smoking.
- Suicidal thoughts. The absence of a cigarette causes depression, up to the appearance of suicidal thoughts. It is more pronounced in women due to their psychotype. Tears, neurasthenia, despair, turning into a death wish - all these symptoms are characteristic of ex-smokers who go through the stage of quitting.
- Insomnia and sleep disorders. Insomnia occurs when the incessant internal feeling of anxiety and nervous tension. The absence of cigarettes does not allow to fully relax, feel safe, be "at home", so nervous tension accumulates and anxiety grows, which is especially noticeable at night when a person tries to relax. The dream does not go away due to sad or disturbing thoughts, nightmares are dreamed at night, the smoker constantly wakes up.