Smoking is a deadly habit. And not even a habit, but a persistent addiction, formed on a psychological and physical level.
Many lovers of smoking and eventually earned health problems decide to part with such a hobby. And they think about what to replace cigarettes when you quit smoking.
Doctors recommend replacing cigarettes when you stop 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% are able to get rid of it on their own.
How to replace the desire to "relaunch"
There are many "popular" means of getting rid of an unpleasant habit.
How to replace a cigarette when you quit smoking:
- Focus on business. Get busy: A favorite hobby or immerse yourself in your work routine. The tactics will drive away the obsessive thoughts and, if the matter is interesting, get carried away, forgetting the tobacco. If the urge is severe, use a nicotine spray or patch to reduce the cravings.
- To fall in love! Relationships that are reborn renew a person. When a girl (or wife) doesn't smoke, this will serve as an example for you (with strong feelings). Try switching to an e-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 is cleansed and you definitely 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 must move towards the main goal of improving the quality of life.
Save the figure by tying with tobacco
In the course of the studies conducted, European scientists have seen that, once addiction is abandoned, "non-smokers" gain up to 4 kg per year. Nicotine has a negative effect on human organs, accelerating metabolism in the body (due to the excitation of the nervous system).
As soon as the nicotine ceases to get inside, one immediately feels the hunger for nicotine. The systems of the body during such a shock act abnormally: the pressure jumps, the metabolism is disturbed, the insulin level and carbohydrate metabolism also change.
These reasons cause many people to "stress food" (overeating). To abandon a harmful lifestyle, engage in productive activities to banish obsessive thoughts about tobacco drugs.
Tips for getting rid of bad habits, to improve the figure:
- Preferably throw during the holidays. Changing the environment, where most of the environment is occupied by smokers, is a wonderful way out of this situation. Great if you go to the beach or if you have little time in the countryside.
- Fresh air, hiking, swimming will give you energy, positive emotions, they 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 your batteries with energy, liveliness and a good mood.
- Replace cigarettes with "sucking" candy. There is an opinion: lollipops or "chupa-chups" are useful in a difficult "fight". Let yourself be carried away by less sweets (chocolate or to suck), sweets will have a bad effect on the figure!
- Use sweet "suckers" as a support tool to quit smoking, along with other means. The chewing reflex will reduce cravings - chewing gum helped someone, and a man helped a match-chewing habit.
- There is no need to worry too much if bouts of overeating occur. These are temporary phenomena, be a little patient, so that afterwards you can live a productive, happy and healthy life. You can continue smoking until you die before your peers.
- 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. So you don't 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 is addictive 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 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 improve. For each person, these processes occur individually.
Effects of cigarette 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 right after smoking.
The body gets a stimulating effect, which leads to heart disease, hypertension, heart attacks.
By quitting smoking, the processes quickly return to normal activity. This problem occurs when smokers continue to eat a lot of food, as they used to, while smoking.
Metabolism returns to normal, fails to 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 losing a bad habit. On average, a person gains 3-4 kg after quitting smoking.
Some may require more. Most return to normal weight after a year.
It is impossible to say how much each smoker will eventually gain kilograms. It depends on gender, age, activity level, diet and genetic predisposition.
Most people lose excess weight as the body adjusts to a nicotine-free life. For others, it will take effort. For some, weight gain is a lifelong occurrence.
It is possible to gain weight and why it is 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, required 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 have to maintain the weight, not try to lose weight. There is a "withdrawal syndrome". Previously, under stress, we smoked a cigarette, 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 smoking cessation or long-term smoking abstinence:
- Want to smoke. The desire to smoke is manifested by severe stress, family problems, problems at work. A cigarette is perceived as synonymous with the word "relax". When you stop smoking, physical addiction disappears in the first month, but the desire to smoke in each stroke of fate persists for a long time, on average, up to 3 years, 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 and then cry the next minute. Symptoms are evident with prolonged abstinence or quitting smoking.
- Suicidal thoughts. The absence of a cigarette causes depression, leading to suicidal thoughts. It is more pronounced in women due to their psychotype. Tears, neurasthenia, despair, the desire to die - all these symptoms are characteristic of former smokers going through the phase of quitting smoking.
- Insomnia and sleep disturbances. 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 due to sad or disturbing thoughts, nightmares dream at night, the smoker constantly wakes up.