Some smokers want to free from the slavery of smoking but side effects including weight gain scares them. It is true that most people add some weight after quitting, but it is usually not too much. In most cases, people add between five to ten kilograms within a period of about five years after quitting smoking. The good news is, if you are satisfied with your weight but afraid of quitting smoking due to possibility of gaining weight, there are healthy ways to control your weight. You can manage it by adopting healthy habits rather than solely focusing on weight control. Make realistic goals such as healthy eating, physical exercise, and getting enough and quality sleep.
Reasons Why People Gain Weight after Quitting Smoking
While the exact reasons as to why individuals add weight after they stop smoking are not known, there are some associated factors. The first factor is eating more food than before. Smoking minimizes appetite; therefore you may find yourself eating more after you stop smoking. Hunger is among the withdraw symptoms, but can be managed with nicotine replacement therapy which is easy to access because you can even buy pouches online. This can help return your normal eating patterns.
Another factor is the effect of tobacco on the body. The body becomes addicted to tobacco which also speeds up the food processing in the body. Therefore, quitting smoking will definitely slow food breakdown which eventually makes you gain weight. It is wise to do exercises to minimize the risk of gaining weight after you quit smoking.
Exercising Tips
Whether you are smoker, non-smoker, or are quitting smoking, exercise is essential. Physical exercise reduces weight gain over time. Exercise should be fun and doing something you enjoy while becoming healthy is more fulfilling. Regular exercise can reduce anxiety, lower blood pressure, and improve the quality of sleep. It also reduces risk of chronic diseases such as cancer, heart disease, diabetes, and depression.
Set aside time to exercise even if you have a busy routine because this is the only way to become disciplined. You can wake up early in the morning or create time after work. You may jog, run or visit a gym for instructed exercises. Just do what works with you as long as you remain physically active.
Healthy Eating Tips
The reason why most people increase weight after quitting smoking is due to poor eating habits that result from hunger symptom. To control weight gain even after stopping smoking, adopt healthy eating behaviors.
Avoid eating without a plan as this can lead to unhealthy nutrition and weight gain. Fast food, soft drinks and any food with added sugar should be completely out of your diet. Make a meal plan and follow it religiously for a healthy weight. Normalize eating more vegetables and fruits.
Quitting smoking is hard but possible. If you are scared of breaking from the chains of smoking due to symptoms like weight gaining, you should start the journey because there are healthy ways prevent weight gain. Exercising regularly and eating healthy are approved ways to control weight gain. If you find it hard to follow good nutrition, ask for help from a professional dietitian.
