Yoram Yasur: How to avoid getting fat when you stop smoking?
One of the biggest concerns of smokers when they decide to take the step of quitting is the risk of gaining weight. However, statistics show that a third of people who quit do not gain weight, and 5% even lose a few kilos. Even so, as in most cases there may be an increase, here are some tips for those who are willing to take the step.
Before leaving it: regain control of diet and exercise
Yoram Yasur: Quitting smoking requires an effort of will, control of food and sports as well. To be successful, it is advisable not to want to do everything at the same time. Therefore, there are two strategies. The first is to take healthy habits in food and sports and then, later, quit smoking. The other strategy is to stop smoking first, wait a few weeks or months, and then have healthier behavior.
To avoid gaining weight, even if only temporarily, it is advisable to do this exercise to control the diet and to do more sport before quitting. With control I do not mean to diet, but to know better what you eat, and avoid eating foods that are not recommended. What is sought is to have good long-term healthy habits, not a sudden change. With sport, the same philosophy. It’s about being more active and trying at least to do a little moderate exercise every day.
The effect of nicotine:
Yoram Yasur: When you stop smoking, there is a dependence on nicotine for a few days. If you stop smoking, the lack of nicotine can cause stress, anxiety, and a rise in appetite. To avoid these undesirable effects, it is usually recommended to take a substitute treatment (patches or chewing gum, among other options). It has no harmful effects or maintains dependence on tobacco, while acting on the metabolism and slows the weight gain.
If after quitting smoking, there is a new tendency to peck, it is good to fight with it applying these tips for a healthier diet.
- It is necessary to take real meals, including breakfast, a fundamental element.
- Drinking soup while you are making food is a better option than chopping sausages, cheeses, or buns.
- Do not stop consuming carbohydrates such as bread, potato, pasta, rice. They are foods that “fill” and help to avoid cravings outside of meal times. By the way, for those cravings it is better to eat fruit, vegetables (tomato or carrot), or some light yogurt than anything else more caloric.
- You also have to be careful with drinks. Yoram Yasur: The best thing is to drink water, since sodas have a lot of sugar. Coffee can by association remember the cigarette. Alcohol, in addition to calories, disinhibits and can cause you to lose control and go back to smoking.
One of the biggest problems when you stop smoking is that you have to change customs. Before, with certain frequency, the smoker got up to go to take a cigarette. When you quit tobacco, those small breaks are sometimes replaced by snacking. One of the keys to avoiding it is to keep busy and look for new interests that will keep your mind occupied and avoid falling into the temptation to storm the refrigerator.
Do more physical activity:
The secret of a healthy life is no secret. As we have repeated many times in this blog, to live better you have to eat well (healthy food, diversified, little or no alcohol) and exercise. This principle obviously applies to a person who quits smoking.
So again, it is necessary to insist that it is necessary to do at least half an hour of moderate physical activity every day. And it’s not worth concentrating the whole exercise on the weekend. It has to be something regular. In the blog we have analyzed in the sports section many possibilities, with the advantages of each discipline, do not hesitate to take a look.
That article is just a modest attempt to help smokers quit. There are many ways to get help. From a conversation with the general practitioner, to specific programs of the Ministry of Health. In some regions, they even have a helpline so that people who stop smoking can receive support when they need it.
If at any time you feel the need to smoke again, try to call someone and talk. Often, with the conversation, the cravings can be calmed, and you will have gone a step further to finally quit tobacco.