Quit smoking is worthwhile in many ways for your health. Among other things, the respiratory tract can recover and the risk of cardiovascular and cancer diseases decreases. However, many smokers struggle with weight gain after quitting. We reveal why former smokers often gain weight and give tips on how to avoid gaining weight.
Afraid of gaining weight
Many smokers worry about gaining weight when they quit smoking. Especially women often refrain from this fear of finally putting the stink out of their hands. The risk of increased smoking cessation is usually overestimated: although the majority of smokers gain weight after quitting, only 10 percent of the smokers gain weight very strongly. In the long run, the weight of non-smokers and former smokers does not differ. Often former smokers have regained their normal weight after one year.
Causes of weight gain
The weight gain among former smokers is often related to the fact that the missing cigarettes are compensated by food. Instead of smoldering stick the ex-smoker to sweets or other high-calorie foods. The danger of an increase in the number of cigarettes a person smokes a day is greater.
In addition, the weight gain after smoking cessation is also explained by the fact that nicotine has an appetite-suppressing effect. If the neurotoxin is missing, the appetite increases and you eat more food. In addition, however, can also in persons who consume exactly the same amount of food as before, gain weight. This is because nicotine increases the activity of the sympathetic nervous system and thereby increases the basal metabolic rate.
Conclusion: Former smokers burn less energy, but at the same time are more hungry than before.
Smoke Stop: Avoid gaining weight
To avoid heavy weight gain after quitting, you should pay close attention to your eating habits for a while. A rule of thumb is that former smokers should consume about 150 calories a day less than before to avoid gaining weight. If you are hungry, try to fight it with healthy treats. Grab fruit or vegetable carvings instead of chocolate and gummy bears.
But there are also other tips and tricks that can help former smokers gain weight after quitting smoking:
- Bite on something spicy instead of grabbing sweets. The intense stimulus is superimposed on the increased appetite and you save calories.
- Pay attention to sufficient exercise: this not only detracts from the withdrawal symptoms, but also prevents weight gain.
- Prepare for emergencies: A sugar-free chewing gum in your pocket can save you from sweet and savory temptations like ice cream or chips in an emergency.
In general, it is especially recommended to integrate more exercise into everyday life after stopping smoking. As a result, you can prevent weight gain without dietary stress.
Nicotine replacement drugs such as nicotine chewing gum or nicotine patches can not only relieve withdrawal symptoms, but also prevent weight gain. Because the preparations continue to supply the body with nicotine, so that there is no appetite-increasing effect. Strong smokers should inquire if necessary with your physician after prescription substitute preparations.
When using nicotine replacement preparations, however, it should be noted that the weight gain then often makes itself felt after discontinuation of the preparations. However, this delayed admission has the advantage that you do not have to simultaneously fight against the withdrawal symptoms and the weight gain. One after the other, the problems can usually be solved more easily.
So take off again
If you have gained a few pounds after stopping smoking, you should not take this too much to heart. By stopping smoking, you have done a great deal of good to your health. Two, three kilos more on the scales, however, are significantly lighter in weight. In addition, the weight usually normalizes over time by itself.
If you want to lose weight after stopping smoking, you should not press too hard. Instead, try to lose weight slowly, but in the long term through more exercise and a healthy diet. If you do not like doing sports, we'll tell you here how to lose weight even without exercise.