Smoking is a habit that can be deadly. And, not even habits, but persistent addictions, are formed on a psychological and physical level.
Many lovers of smoke and eventually get health problems decided to part with such hobbies. And they think about what to replace cigarettes when you quit smoking.
Doctors advise replacing cigarettes when you quit smoking, for distractions and recovery.
Mark Twain said "Quitting smoking is the easiest thing, I don’t know, I’ve quit a thousand times! ".
For most people, this becomes a serious addiction, only 5% can get rid of it on their own.
How to replace the desire to "improve"
There are many "folk" ways to get rid of unpleasant habits.
How to replace cigarettes when you quit smoking:
- Focus on business. Busy: a favorite hobby or engaging in your work routine. Tactics will drive away obsessive thoughts, and if the matter is interesting, get carried away, forget about tobacco. If cravings are strong, use nicotine sprays or patches to reduce cravings.
- Fall in love! Relationships that re -emerge renew a person. When a girl (or wife) does not smoke, then this will be an example for you (with strong feelings). Try switching to electronic cigarettes.
- I want to smoke, do physical exercise (push -ups, run in place, whatever you want). If fatigue or increased lung ventilation, the body is cleansed, and you definitely do not want to smoke, we hope you one thing - relax!
Enough fighting methods. One will be assisted by one (e. g. , chewing gum), and the other will have to use some, but they must move towards the ultimate goal of improving the quality of life.
Save that figure by tying it with tobacco
In a study conducted, European scientists saw that, after quitting addiction, "already non -smokers" gained up to 4 kg a year. Nicotine has an adverse effect on human organs, speeding up metabolism in the body (due to excitation of the nervous system).
As soon as the nicotine stops getting in, the nicotine hunger is immediately felt. The body system during such a shock acts abnormally: pressure surges, metabolism is disrupted, insulin levels and carbohydrate metabolism also change.
These reasons cause many people to "eat stress" (overeat). To abandon a dangerous way of life, engage in productive activities to drive away obsessive thoughts about tobacco drugs.
Tips to get rid of bad habits, to increase the figure:
- Dispose of preferably during the holidays. Changing the environment, where most environments are smokers, is a good way out of this situation. Great if you go to the sea or stay for a while out of town.
- Fresh air, hiking, swimming will give energy, positive emotions, help you understand that a cigarette is not your friend.
- Sports are the best medicine. Nordic walking, swimming, running! Yes, at first it will be hard to run, but once you get involved, recharge yourself with energy, cheerfulness, and a great mood.
- Replace cigarettes with "sucking" candy. There is an opinion: lollipops or "chupa-chups" are useful in a difficult "fight". Carried away with less candy (chocolate or suction), candy will have a bad effect on the figure!
- Use "sucking" candy as a support tool to quit smoking, along with other means. The chewing reflex will reduce cravings: chewing gum helps a person, and a man helps the habit of chewing matches.
- There is no need to worry too much if excessive attacks occur. This is a temporary phenomenon, be patient a little, so that after that you can live a productive, happy, healthy life. You can continue to smoke to die earlier than your peers.
- With severe hunger, it is more useful to eat vegetables, fruits, excluding salty and spicy foods, eat more fiber, dairy products.
- Go ahead, change your diet. Then you will not have to use artificial substitutes, 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 addiction to cigarettes, is a stimulant of the central nervous system. Powerful drugs that speed up metabolism, narrow blood vessels and make 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, this process happens individually.
Effects of smoking on metabolism
Nicotine directly increases metabolism, increases the calories burned by the body - during rest, with direct exposure.
Most people have a heart rate of up to 20 beats per minute immediately after smoking.
The body gets the effect of stimuli, which leads to heart disease, high blood pressure, heart attack.
By quitting smoking, the process returns to normal activity quickly. This problem occurs when smokers continue to eat a lot of food, as usual, while smoking.
Metabolism returns to normal, unable to cope with the amount of calories - kilograms appear, which is why they complain that they quit smoking and become overweight.
The risk of weight gain is insignificant compared to losing bad habits. 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 much each smoker will eventually add kilograms. It depends on gender, age, activity level, diet and genetic predisposition.
Most people will lose excess weight when the body adjusts to life without nicotine. For others, it takes effort. For some people, weight gain is a permanent occurrence.
Is it possible to gain weight and why it increases
When a person stops smoking, the appetite changes, it seems that the food becomes tastier. The urge to eat arises more often.
Smoking, smoking a pack of cigarettes a day, it consumes 200 calories, which is equivalent to a sandwich or a glass of soda.
Many are getting better because they are used to smoking after meals. Now cigarettes are being replaced by increasing amounts of food.
You need to maintain weight, not try to lose weight. There is a "withdrawal syndrome". Previously, in a state of 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, unknowingly, eats everything that crosses their mind. Food 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 quitting smoking or abstaining for a long time:
- The desire to smoke. The urge to smoke occurs with severe stress, family problems, problems at work. Cigarettes are considered a synonym for the word "relaxation. " When quitting smoking, physical dependence disappears in the first month, but the desire to smoke at any stroke of luck haunts for a long time, on average, up to 3 years, and sometimes to the end of life.
- Emotional changes. Smokers cannot control their feelings and emotions in the absence of nicotine. He could laugh sincerely, and then cry the next minute. Significant symptoms with prolonged abstinence or smoking cessation.
- Suicidal thoughts. The absence of cigarettes causes depression, leading to the emergence of suicidal thoughts. It is most noticeable in women because of their psychotype. Tears, neurasthenia, despair, turning into a desire to die - all these symptoms are characteristic of ex -smokers who are going through the stage of quitting smoking.
- Insomnia and sleep disorders. Insomnia occurs when uninterrupted internal feelings of anxiety and nervous tension. The absence of cigarettes does not make it possible to fully relax, feel safe, be "in the house", so nervous tension accumulates, and anxiety develops, which is especially noticeable at night when one tries to relax. Sleep is not lost because of sad or disturbing thoughts, nightmares dreamed at night, smokers always wake up.