We’ve all been there once in our lives, trying to quit smoking but the aftermath just makes it all the worse and we just give up trying. For a long time, quitting smoking is directly related to weight gain. Though gaining weight seems to be a problem, smoking is a bigger one. Today, we’ve come up with some explanation behind this and some tips on how to quit smoking and not gain weight.
We must know the root cause to come up with the solution plan for it. Here are a few reasons below which will make you understand better, what actually happens when you quit smoking.
Why Withdrawal From Smoking Triggers Fat
There are several reasons why people gain weight when they quit smoking. After you quit you tend to gain an average of six to eight pounds.
- Cigarettes cut all your food craving. When you quit, your appetite increases and you will feel hungrier than ever before.
- Contents of cigarette speed up your metabolism. Without cigarettes, your body will tend to burn food far more slowly than usual.
- It’s a habit – The more you smoke the lesser physical work you tend to do. Thus helping weight gain quicker and quicker (comfort eating). When you stop smoking the urge to replace food with a cigarette is a common mistake (hand to mouth action).
- Tobacco Content – Tobacco affects a person’s weight by not only increasing the rate of metabolism but also has worst health impacts like cancer, blindness etc.
- An increase in Visceral fat, which is a toxic fat around the belly which can cause diabetes, inflammatory diseases, sexual dysfunction, sleep disorders etc.
- Smoking hinders the ability to detect taste and flavor and therefore leading to high-calorie food cravings when you quit smoking.
- Nicotine Content – It raises blood sugar level in your body which tend to hinder the feelings related to hunger when you quit you sugar level drops and you tend to reach for a high-calorie snack.
Quit Smoking And Not Gain Weight
You may try too many things and set up for failure than success. The fear of weight gain shouldn’t keep you away from losing the habit of smoking. The habit which leads to cancer, heart diseases, lung infections, strokes and various other health problems. No one should wait around for a new drug to keep them alive and get rid of all the harmful diseases. We’ve listed out a few things which will help you quit smoking and not gain weight if you follow them straight up. Remember, the path to success is never easy, you must give up all your bad habits, and follow these steps.
Here Are Tips To A Fit Body After You Quit Smoking
Always choose healthy low-calorie food. Try and avoid fried food, sweet treats, sweetened drinks, heavy meals etc. This is the major cause of the weight gain when you’re cigarette abstinent. Consume more fruits, green veggies, fibers to keep your body in shape. Remember to also workout to make sure you have a toned woman body. Eating healthy is a sure way to quit smoking and not gain weight.
To avoid hunger treat yourself constantly with sugar-free gum or treats tic tac, fruits, dry fruits or any low-calorie snack. Though this sounds a little easy to follow, compared to others. You must make sure the treats do not contain sugar. The best option is to consume fruits. Though sugar-free gum or tic-tac is acceptable. It’s always better to consume natural food.
Get a good amount of sleep as it helps in all aspects such as cravings, stress, withdrawal symptoms and leads to a healthy mood and mind. A healthy mind will also be helpful in controlling the urge to smoke. Sleeping enough is quite important here, a sleep deprived person is a moody one. These mood swings may cause harm to your diet or your resolution of quitting smoking. Sleep plenty to quit smoking and not gain weight!
As food craving is the number one withdrawal symptom, always replace that urge with other activities such as housework, swimming, music, gym, dancing, playing games, pick up new languages, learn new instrument etc.
Drink plenty of water as it is the main key to weight loss. A hydrated body will boost metabolism, beat cravings and replaces hunger. Keeping your body hydrated at all times is quite fruitful. The hastened metabolism rate will help you to lose weight quickly.
The best activity you can do to lose weight. It also helps withdraw symptoms like stress. There are various types of exercises that you can pick such as using weights, using body weight, aerobic exercise, running, martial arts, power walking or just the exercises that you love. Exercise should be your 1st go-to habit after you quit smoking. It is always easier if you have a companion.
Yoga means the union of individual consciousness, it’s a physical and mental practice.You might notice that you are running out of breath while exercising or running or even walking because of lung damage caused due to smoking, the best way to regain your lung capacity is yoga(breathing asanas) which will help you gain your breathing capacity gradually.It will also help with the lack of concentration and deliver a peaceful mind to a healthy body.
Exercises That You Could Adopt
Exercises deal with body parts which have muscle and help decrease fat in your body.Here are few exercises that you can add in your routine.
- Hip Drop
- Deep Knee Bends
- Leg Raises
- Lateral Jumps
- Bicycle Exercises
- Step-Up Jump
- Box Thruster
- Skater Jump
- Flutter Kicks and few more…..
Tip: You will notice that you will run out of breath while exercising due to lung damage. It’s better not to stress yourself too much. so, start out slowly and fasten the reps eventually.
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Also published on Medium.