The fear of packing on weight often discourages smokers from quitting. What most smokers don't understand is how their body changes when they quit. Quit smoking not always mean to be unhealthy because you may eat more. You are more likely to gain wellness.
A body filled with nicotine can burn 200 calories more each day. When smokers start quitting, their metabolism drops because of nicotine deprivation. Food gets harder to process, energy levels lower, and the ability to lose weight dwindles.
After withstanding from cigarettes for just a few days, the taste buds and olfactory nerves in the mouth and sinuses begin to heal and redevelop. This makes food that much easier to indulge in.
The biology behind quitting smoking can be discouraging, but it can also help create better habits that improve results. Replace smoking with an activity that boosts metabolism, and practice being mindful of food intake.
Here are five ways to quit smoking reducing the likelihood of gaining weight:
Increase your intake of plant-based foods.
Fresh fruits and vegetables are easy to digest and low in calories. They will boost metabolism, but you will be hungry more often. Increase your intake of plant-based proteins to help you stay full while allowing your body the easy opportunity to digest.
Expert tip: Keep a bag of raw nuts and dried fruit handy for a guilt-free snack.
Take your time when you eat.
According to a study done by The American Journal of Clinical Nutrition, when eaters concentrate on increasing the number of chews per bite, levels of gut hormones related to hunger and satiety improved. The authors concluded, "Improving chewing activity could become a useful tool for combating obesity."
Expert tip: Set down eating utensils or food between bites to allow for swallowing before starting a new bite.
Replace your favourite smoking-moments with non-food activities.
Some of the most powerful addictive patterns are ingrained within the mind. Activities or environments - like drinking coffee or getting in the car - trigger addictive patterns.
By replacing the way you respond to a craving, your mind creates new patterns of positive addiction.
Expert tip: Instead of lighting up when you get in the car, use floss picks to improve oral health.Walk, run, or bike each day.
The point is to break a sweat and get the heart rate up. Sweating secretes toxins through the pores. Higher heart rates deliver higher levels of oxygen to vital organs, enhancing their functions. When the endocrine glands are functioning properly, hormones regulate metabolism better.
Expert tip: Start with a walk around the block at a pace that accelerates breath rate. If the breath becomes unsteady - slow down. If the breath becomes effortless - speed up. After one week, add another block to the loop.
Practice meditation during a craving.
Learn the practice of mindfulness as a replacement for cigarettes. Meditation increases lung capacity and brain function while decreasing stress levels. These are incredible benefits for cigarette quitters.
Expert tip: Take a mindfulness break when a craving is triggered. Grab a computer, smartphone, or tablet, plug in some headphones, and open a 5-minute guided meditation video on YouTube.
Quitting cigarettes is often the hardest thing any smoker has tried to do. At Quit Stop Now, we aim to make this lifestyle change easier and short-lived. Contact us to begin our 30-day Stop Smoking Program today.