Those who quit smoking in time, their lungs regenerate. The personal risk for quite a few diseases is lowered by a smoke-free life. According to studies, however, every second smoker shies away from quitting because he fears weight gain. What’s the truth about smoke-free weight gain and how can it be avoided?
Stop smoking
The fact that smoking is a carcinogen is known to everyone by now. Not only does the risk of cancer increase due to the stimulant: the skin and the entire rest of the body age faster because up to 1015 free radicals flow through the body with every puff of a cigarette. Free radicals age the organism and play a major role in the development of diseases. Degenerative diseases such as Alzheimer’s and autoimmune diseases such as multiple sclerosis are now increasingly associated with free radical formation. Even infertility is promoted by exposure to cigarette smoke. Since smokers not only poison themselves but also those around them, it pays to quit twice over. Complete regeneration of the lungs is conceivable, but takes time. After about ten years, the toxins are broken down. The sooner the line is drawn under nicotine consumption, the better. Because nicotine cessation does not always mean weight gain.
Weight gain after smoking cessation is overestimated
Many smokers are afraid of gaining more or less weight once they translate to a non-smoking life. This fear is not entirely unjustified. Active smokers experience a nicotine-induced curbing of their appetite. In addition, pollutants tie up about 200 calories a day. This increases fat metabolism. Since nonsmokers-to-be thus suffer from recurring appetite during the weaning phase and often start eating ritualistically as a substitute action to nicotine consumption, weight gain after smoking cessation is more than an old wives’ tale. Against this background, it is often argued that being overweight is also unhealthy. This argumentation is only conclusive at first glance. At second glance, it turns out that the issue of weight gain after smoking cessation is significantly overestimated. According to the DKFZ, most people gain perhaps around four kilograms in the short term, but lose it again over time once the toxin-free metabolism has readjusted.
Five tips for quitting smoking without gaining weight
Excess pounds during smoking cessation can be prevented with a few tips.
- Find healthy replacement rituals
Instead of bringing the cigarette to the mouth, many people develop substitute rituals. After a meal, people usually often reach for the cigarette conventionally. Some former smokers make the mistake of leading a caloric dessert to the mouth instead of the cigarette in the withdrawal phase. Then already rather a liquor, a sugar-free sweet, chewing gum or a refreshing beverage. Substitute rituals do not necessarily have to be related to food or drink. The German Cancer Research Center suggests doodling on paper, crossword puzzles or cleaning up as substitute rituals.
- Nicotine replacement products
Replacement products use Extreme smokers are advised in the cessation phase by the Apotheken Umschau to nicotine replacement products. These replacement products can be nicotine patches or chewing gum. Replacement preparations reduce the effect of weight gain. Lozenges and nasal spray as well as inhalers are available. A physician should be consulted before using all replacement products. He can not only recommend suitable products, but in addition reveal other tips for smoking cessation without weight gain.
- Start talk therapy
To better cope psychologically with withdrawal, smoking cessation courses including talk therapy are available. All problems and experiences during the withdrawal can be discussed at this point. In the courses, the non-smokers-to-be learn helpful behavioral patterns from others. Under certain circumstances, hypnosis also makes sense during the cessation phase. In hypnotherapy, emotions are linked within the subconscious mind to reaching for a cigarette and not smoking. At this point, for example, negative emotions can also be attached to overeating. However, the effectiveness of hypnotherapy is not scientifically proven.
- Exercise helps
In addition, to limit weight gain, nutritionist recommends With sports and exercise, expectant non-smokers can distract themselves. Not only that: also the appetite can be curbed by regular exercise. The metabolism is boosted and calories are reduced. Whether it’s cycling short distances, doing household chores, or taking the stairs instead of the elevator, any kind of exercise can help prevent smoking weight gain. An added bonus: the nonsmoker-to-be notices how his or her lungs get healthier bit by bit and exercise becomes more and more fun.
- Healthy diet
In order not to gain weight during smoking cessation, the diet of course plays the main role. Low-calorie foods are on the plan. Sweetened sodas, chips, sweets and alcohol are eliminated. Also, drink plenty of fluids! This curbs the appetite and also detoxifies the body. Nicotine boosts the fat metabolism. In order not to gain weight during smoking cessation, the same effect can be achieved with certain foods. For example, the metabolism is also stimulated by caffeine, eggs, nuts and whole grain products.
Conclusion: prefer to live smoke-free – don’t be afraid of getting fat.
Continuing to smoke only out of fear of gaining weight is counter-intuitive. The metabolism-promoting effect of nicotine can be replaced by a change in diet. Those who also develop substitute rituals for cigarettes that involve exercise need not fear heavy weight gain when quitting smoking. Who approaches it correctly, is after some weeks not only smoke-free and healthier, but develops besides a completely new life feeling. There are always possibilities for weight reduction. The opportunity for lung regeneration, on the other hand, is only offered to smokers if they put an end to their smoking life.
