Smoking is a deadly habit. And, not even a habit, but a persistent addiction, formed at the psychological and physical level.
Many lovers of smoke and possibly won health problems decide to part with such a hobby. And they think about what to replace cigarettes when quitting smoking.
Doctors advise replacing cigarettes when you quit smoking, to distract yourself and recuperate.
Mark Twain said "Quitting smoking is the easiest thing, I don't know, I've quit a thousand times! ".
For many it becomes a serious addiction, only 5% are able to get rid of it on their own.
How to replace the desire to "rise"
There are many "popular" ways to get rid of an unpleasant habit.
How to replace a cigarette when you quit smoking:
- Focus on business. Get busy: a favorite pastime or immerse yourself in your work routine. Tactics will drive away obsessive thoughts and, if the topic is interesting, get carried away, forgetting about tobacco. If the craving is strong, use a nicotine spray or patch to reduce cravings.
- To fall in love! Relationships that are reborn renew a person. When a girl (or a woman) does not smoke, it will serve as an example to you (with strong feelings). Try switching to an electronic cigarette.
- I wanted to smoke, do physical exercises (push-ups, running in place, whatever). In case of fatigue or increased ventilation of the lungs, the body is cleansed and you certainly do not want to smoke, we wish you one thing: relax!
Enough fighting methods. Someone will be helped by one (for example, chewing gum), and the other will have to use several, but they should go to the main goal of improving the quality of life.
Save the figure by binding with tobacco
In the course of the studies conducted, European scientists found that after giving up addiction, "already non-smokers" gained up to 4 kg per year. Nicotine has a detrimental effect on human organs, accelerating metabolism in the body (due to excitation of the nervous system).
As soon as nicotine stops getting inside, nicotine deprivation immediately makes itself felt. Body 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 let go of a harmful lifestyle, engage in productive activities to chase away obsessive thoughts about tobacco drugs.
Tips to get rid of bad habits, to improve the figure:
- To be thrown away preferably during the holidays. Changing the environment, where most of the environment is made up of smokers, is a wonderful way out of this situation. Ideal if you go to the sea or if you live for a short time in the countryside.
- Fresh air, hiking, swimming will energize, positive emotions, 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, alertness and good humor.
- Replace cigarettes with "suckable" candies. There is an opinion: lollipop or "chupa-chups" are useful in a difficult "struggle". Let yourself be carried away by fewer sweets (chocolate or to suck), sweets will have a bad effect on the silhouette!
- Use candies as a quit smoking support tool, as well as other ways. The chewing reflex will reduce cravings: chewing gum helped someone, and a man helped the habit of chewing matches.
- There is no need to worry too much if episodes of overeating occur. These are temporary phenomena, be a little patient, so that after that you can live a productive, happy and healthy life. You can keep smoking to die sooner than your peers.
- With severe hunger, it is more useful to eat vegetables, fruits, to exclude salty and spicy foods, to eat more fiber, dairy products.
- Go ahead, change your diet. Then you do not have to use an artificial substitute, and the desire to smoke will weaken, and your precious life will take on 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 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 quitting smoking, the absence of nicotine slows down the 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 cigarettes 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 gets a stimulating effect, which leads to heart disease, high blood pressure, heart attacks.
When quitting smoking, the processes quickly return to normal activity. This problem occurs when smokers continue to eat a lot of food, as they did before, while smoking.
Metabolism returns to normal, cannot cope with the number of calories - kilograms appear, which is why they complain of quitting smoking and becoming overweight.
The risk of weight gain is nothing compared to breaking 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 end up gaining. It depends on gender, age, activity level, nutrition and genetic predisposition.
Most people lose excess weight as the body adjusts to a life without nicotine. For others, it will take effort. For some, weight gain is a lifelong event.
Is it possible to gain weight and why it gains weight
When a person quits smoking, the taste buds change, it seems that the food has become tastier. The urge to eat arises more often.
Smoking, smoking a pack of cigarettes a day required 200 calories, which is equivalent to a sandwich or a glass of soda.
Many are 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 your 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 whatever comes to mind. Sweets will replace cigarettes.
Anger, frustration, depression, and stress are other withdrawal symptoms. This causes people to eat more than usual.
What are the symptoms of psychological dependence on tobacco
The following symptoms occur with long-term cessation or abstinence from smoking:
- Desire to smoke. The desire to smoke arises with severe stress, family problems, problems at work. A cigarette is perceived as synonymous with the word "relaxation. " By quitting smoking, the physical dependence disappears from the first month, but the urge to smoke at any stroke of fate haunts for a long time, on average, up to 3years, 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 laugh sincerely, then cry the next minute. Symptoms are noticeable in case of prolonged abstinence or smoking cessation.
- Suicidal thoughts. The absence of cigarettes causes depression, until 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 who go through the stage of quitting smoking.
- 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 fully relax, feel safe, be "at home", so nervous tension accumulates and anxiety grows, which is especially noticeable at night whena person tries to relax. Sleep does not go because of sad or disturbing thoughts, nightmares are dreamed at night, the smoker constantly wakes up.