Smoking is a deadly habit. And, not even a habit, but an ongoing addiction that develops on a psychological and physical level.
Many smokers eventually decide to give up the hobby due to health problems. When you quit smoking, they will consider what to replace cigarettes with.
Doctors recommend switching cigarettes when you quit smoking to distract and restore energy.
Mark Twain said "Quitting is the easiest thing, I don't know, I've quit a thousand times! ".
For many, it becomes a serious addiction, with only 5% able to get rid of it on their own.
How to replace the desire to "raise"
There are many "folk" ways to get rid of unpleasant habits.
How to change cigarettes after quitting smoking:
- Focus on business. Get Busy: Favorite hobby or immerse yourself in your daily routine. Strategies drive away obsessive thoughts, and if it's fun, get carried away and forget about tobacco. If the urge is strong, use a nicotine spray or patch to reduce cravings.
- fall in love! A relationship that reappears refreshes a person. When a girl (or wife) doesn't smoke, this will be your role model (with strong feelings). Try switching to e-cigarettes.
- I want to smoke and do physical exercise (push-ups, running in place, whatever I want). In the case of fatigue or increased lung ventilation, the body is cleaned, you definitely don't want to smoke, we wish you one thing - relax!
Enough fighting method. One will get one help (eg chewing gum), the other will have to use several, but they have to move towards the main goal of improving their quality of life.
Tie your body with tobacco
In the course of conducting research, European scientists found that after quitting smoking, "people who are no longer smokers" gain up to 4kg a year in weight. Nicotine has adverse effects on human organs, accelerating metabolism in the body (due to nervous system excitation).
Once the nicotine stops getting inside, the nicotine hunger is felt immediately. During this type of shock, body systems behave abnormally: stress jumps, metabolism is disrupted, and insulin and carbohydrate metabolism levels change.
For these reasons, many people "overeat". Give up harmful lifestyles and engage in productive activities to dispel the obsession with tobacco stimulants.
Get rid of bad habits and improve your body tips:
- Best tossed for the holidays. Changing the environment, mostly smokers, is a great way to get out of this situation. Great if you go to the seaside or live for a short time in the countryside.
- Fresh air, excursions, and swimming will invigorate, positive emotions and help you understand that cigarettes are not your friend.
- Exercise is the best medicine. Nordic walking, swimming, running! Yes, running can be difficult at first, but when you get involved, keep yourself energized, energized, and in a good mood.
- Replace cigarettes with "smoke" candies. There is an opinion: lollipops or "chupa-chups" are useful in difficult "fights". Eat less sweets (chocolate or sucking) and get carried away, sweets will have a bad effect on your body!
- Use "sucking" candies as a smoking cessation aid, among other ways. The chewing reflex reduces cravings: Gum helps someone, a person helps the habit of chewing matches.
- If overeating occurs, there is no need to worry too much. These are temporary phenomena, please be patient and then you can live a productive, happy, healthy life. You can keep smoking to die earlier than your peers.
- When severely hungry, eat more vegetables and fruits, exclude salty and spicy foods, and eat more fiber and dairy products.
- Come on, change your diet. This way you don't have to artificially replace it, the desire to smoke will diminish, 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 causes addiction to cigarettes, it is a stimulant of the central nervous system. A powerful drug that speeds up metabolism, constricts blood vessels and increases heart rate.
Consequences of smoking habits include weight gain. After quitting smoking, a lack of nicotine can slow down metabolism.
This means that by eating the same amount of food as before, you can get better. These processes happen individually for each person.
The effect of smoking on metabolism
Nicotine directly increases metabolism, increasing the number of calories the body burns - at rest, in direct contact.
Most people have a heart rate of up to 20 beats per minute immediately after smoking.
The body is stimulated, leading to heart disease, high blood pressure, heart attack.
By quitting smoking, the process quickly returns to normal activities. This problem occurs when smokers continue to eat a lot of food while smoking, as they have in the past.
Metabolism goes back to normal and can't cope with the number of calories - kilograms appear, which is why they complain they quit smoking and become overweight.
The risk of weight gain is negligible compared to breaking a bad habit. On average, a person gains 3-4 kg of weight after quitting smoking.
Some may need more. Most people regain their 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 their bodies adjust to living without nicotine. For others, it will take effort. For some people, weight gain is permanent.
Is it possible to gain weight and why
When a person quits smoking, the taste buds change, and the food appears to be tastier. The desire to eat occurs more frequently.
Smoking, a pack of cigarettes a day, burns 200 calories, the equivalent of a sandwich or a glass of soda.
Many people get better because they get used to smoking after meals. Cigarettes are now being replaced by increased amounts of food.
You need to maintain the weight, not try to lose weight. There is a "withdrawal syndrome". Before, under stress, smoking a cigarette, now the brain asks for something else to replace the cigarette - food.
Nicotine starvation is similar to natural starvation, where a person unknowingly eats everything they can think of. Snacks will replace cigarettes.
Anger, depression, depression, and stress are other withdrawal symptoms. This causes people to eat more than usual.
What are the symptoms of smoking addiction
The following symptoms can occur when you quit smoking or quit smoking for a long time:
- want to smoke. The desire to smoke comes with serious stress, family problems, and work problems. A cigarette is considered synonymous with the word "relax". After quitting smoking, the physical dependence disappears in the first month, but the urge to smoke can persist for a long time, on average, up to 3 years, sometimes until the end of life, under any blow of fate.
- Mood swings. In the absence of nicotine, smokers cannot control their feelings and emotions. He can laugh sincerely and then cry the next minute. Symptoms are obvious after long-term abstinence or smoking cessation.
- Suicidal thoughts. The absence of cigarettes can lead to depression, up to suicidal thoughts. This is most pronounced in women due to their psychological type. Tears, nervous breakdowns, hopelessness, a shift to death—all of these symptoms characterize quitters going through the quit phase.
- Insomnia and sleep disturbances. Insomnia occurs when there is constant anxiety and nervous tension inside. Not being completely relaxed, feeling safe, and "at home" without a cigarette, so nervousness builds up and anxiety increases, especially at night when one is trying to relax. Unable to fall asleep due to sad or disturbing thoughts, nightmares at night, smokers keep waking up.