Possible reasons
Smoking is a constant poisoning of the body with nicotine, tar and other harmful substances; after quitting cigarettes, it takes a lot of time to cleanse all organs and systems; it is especially difficult for the human psyche, which is trying to replace the “tobacco stick” with something.
There are several main reasons for weight gain in former smokers:
- Overeating - trying to replace a cigarette with food or “eating” stress is the most common reason why former smokers get fat, experiencing anxiety and the desire to smoke, they constantly snack, eat nuts or chips and very quickly gain extra pounds;
- Disruption of the functions of the endocrine glands - nicotine has a pronounced effect on the internal organs, disrupting the functioning of the thyroid, parathyroid, pancreas and other endocrine glands; after quitting cigarettes, these organs begin to work in an increased mode, which also contributes to obesity;
- Withdrawal syndrome - addiction to nicotine can be compared to drug addiction; it, like drugs, is able to integrate into the cells of the body, replacing other substances, for example, acetylcholine. This leads to a disruption in the internal balance of the body, which can cause extra pounds;
- Restoring the functioning of the gastrointestinal tract - the components contained in cigarette smoke have an extremely harmful effect on the functioning of the gastrointestinal tract, reducing the secretion of gastric juice and reducing appetite; after quitting smoking, many former smokers experience a constant feeling of hunger caused by increased secretion of the pancreas, and, trying to get rid of from unpleasant sensations, increase the amount of food consumed.
Excess weight when quitting smoking
Gaining 2-5 kg in the first months of quitting smoking is natural for a rebuilding body. If your eating habits remain the same as when you smoked, your weight will return to normal within a year. But excessive weight gain can create new health problems and undermine a new smoker's resolve to stay away from cigarettes.
According to medical statistics, only 10% of people who quit smoking gain more than 13 kilograms.
Australian researchers analyzed data from 35 studies involving more than four hundred thousand respondents that examined the link between weight gain and smoking. They found that those who quit smoking gained an average of 2.6 kg more than those who continued smoking.
Paradoxically, heavy smokers gained the most. One study found a link between susceptibility to obesity and the risk of becoming addicted to smoking.
People who quit smoking have very different experiences with weight fluctuations, from those who gain more than 10 kg to those who manage to lose weight. But long-term studies show that, on average, the body weight of people who quit smoking is comparable to that of those who never smoked.
Scientists have concluded that, in general, weight gain does not depend on whether a person smokes or not. As we age, everyone gains weight.
Possible consequences
If a person quits smoking and starts to gain weight, a lot depends on his perception of this problem, for some it will be a real tragedy, for others it will not notice any changes at all, but everyone should know all the possible consequences:
- obesity - rapid weight gain is extremely harmful to health, this will cause an increase in load on the spine, cardiovascular system, lower limbs and the entire body as a whole;
- psychological discomfort - obesity can become a source of negative emotions, disruption of relationships with colleagues or loved ones and cause strong dissatisfaction with oneself and one’s appearance in a former smoker;
- eating disorder - if the addiction to smoking was caused not just by the habit of nicotine, but became a kind of “protection” of the psyche from severe complexes or problems, a sudden cessation of smoking can lead to a nervous breakdown or to eating disorders such as anorexia or bulimia;
- returning to smoking is one of the most unpleasant consequences of weight gain; in an effort to lose weight, the patient takes up a cigarette again, without even thinking about how negatively all this will affect his health.
Smoking curbs weight gain
Contrary to popular belief, smoking still helps to control excess weight. True, this is fraught with much more serious consequences, such as cancer and cardiovascular diseases. In addition, bad breath, bad breath, hair and clothing, yellow teeth - all this significantly complicates the life of a smoker. However, the fact remains that smoking inhibits weight gain.
Firstly, a cigarette helps burn calories. Nicotine speeds up your heart rate and metabolism, so when you quit smoking, your body begins to burn a hundred or two fewer calories per day. It will take several weeks or even months for your metabolism to return to normal. However, it’s worth thinking about: the 200 calories that one pack of cigarettes burns artificially per day are contained in a small piece of cake, or in a glass of cola, or in 200 grams of pasta - not so much. And to burn these 200 calories, you only need 20 minutes of intense exercise on an exercise bike, or half an hour of rollerblading, or 45 minutes of brisk walking, or half an hour of swimming, or 20 minutes of running. So is it worth it? It may be better to eat only half a chocolate bar rather than the whole one. And swim in the pool for half an hour instead of smoking all day?
Secondly, a cigarette suppresses hunger. Nicotine stimulates the production of glycogen in the liver, which leads to an increase in blood sugar and dulls the feeling of hunger. Until your metabolism is restored after smoking, weight gain is quite possible, but it is insignificant - only half a kilo per week. If you actively engage in sports, move a lot and eat right, then this negative effect can easily be reduced to zero.
Thirdly, a cigarette improves your well-being. Nicotine, regularly entering the body, increases the level of dopamine, the pleasure hormone. Therefore, in the process of withdrawal, many people feel depressed, upset, often irritated and, as a result, try to replace a cigarette with a sweet one. High-calorie sweet foods (cakes, chocolate, cookies, candies, etc.) show a similar effect. A person understands this very quickly and, unnoticed by himself, tries to get rid of stress through sweets.
In addition, a cigarette takes up your hands and mouth. This is more of a psychological addiction, which is why many smokers, without noticing it, grab food, which also takes up their hands and mouth. This habit needs to be fought. Ideally, do not keep “harmful” foods at home at all, and if you really want something sweet, it is better to replace chocolate, candies and cookies with dried fruits, seeds or fresh fruits.
Smoking dulls the taste buds. Many former smokers note that having gotten rid of the bad habit, they finally felt the real taste and smell of cooked dishes. Even ordinary morning coffee one day may seem much more pleasant to you than before, when a cigarette was an indispensable addition to a cup of invigorating drink. Against this background, many people begin to experience an increased need for food than before.
Smoking is a reliable habit. Unfortunately, many people not only try to relieve stress with a cigarette (or food), but also fight boredom in this way. Perhaps, readers who smoke have noticed more than once that while watching an interesting film or reading an exciting novel, they don’t feel like smoking at all. You simply forget about this when you are very carried away. And when there is nothing to do, your hands naturally reach for a pack of cigarettes and a lighter. Accordingly, when there are no cigarettes, your hands will certainly reach for the refrigerator, because you need to do something!
Nicotine reduces the gastrointestinal tract's ability to digest food normally. Therefore, some of the food consumed is excreted from the body almost untouched. When we quit smoking, our stomach begins to digest everything as it should, which is why weight gain is possible for a while, which can again be avoided with the help of simple aerobic exercises and proper nutrition.
What to do
If you quit smoking and started to gain weight, then returning to your usual volumes is not so difficult, you just need to control your behavior and try to follow simple recommendations:
- eat properly and rationally - you should not focus on your appetite and the desire to “eat something” at this time, all food should be simple, natural, and portions and the number of meals should not increase;
- avoid snacks and tea parties - in order not to turn into a fat man who is always chewing cookies, you need to find the willpower to refuse buns, chips and invitations for a cup of tea or limit yourself to fruits and green tea;
- drink more liquid - a glass of cold, clean water will suppress hunger and help remove toxins from the body faster, besides, a lot of extra calories will be spent on warming the water in the stomach;
- start playing sports - so that everything you eat does not “settle” on your hips and waist, you need to actively move, and giving up smoking will be a good reason to do something else useful for your body and finally start training in the gym or on your own;
- avoid stress and overwork - we eat the most food at the time of nervous breakdown, so you should avoid any situations that cause negative emotions in you and try to take everything calmly.
Movement is life
Everyone knows: doing exercises, moving actively, running, jumping is difficult for smokers - shortness of breath, chest pain, dizziness, nausea interfere. Each new cigarette smoked worsens the condition. Experts themselves do not recommend excessive exercise for people who smoke 20 or more cigarettes - their bodies are too weak, physical exercise can provoke complications (for example, smoking and running means being at high risk of developing respiratory pathologies and provoking a cardiac crisis).
When a heavy smoker quits smoking, can he exercise to stop his growing weight? Yes, moving more after quitting smoking is not only allowed - it’s useful! Just don’t think: “I quit smoking, so right now I’ll load my body with physical exercise so as not to gain weight.” Remember, we wrote at the very beginning that the body needs time to recover and remove toxins? It is for this reason that you should load yourself up with sports gradually - start with a minimum number of simple movements, gradually increase the pace and intensity. A moderate sports regime will prevent you from gaining weight and will not lead to injuries and disorders.
What not to do
After quitting nicotine, every smoker experiences a rather unpleasant period, but it lasts no more than 2-3 weeks and, most importantly, during this time you cannot:
- Starting to smoke again will not only mean a complete collapse of your plans and intentions, but will also cause enormous harm to your health. Those who start smoking again after a break do not even suspect what consequences this decision may have: from exacerbation of a stomach ulcer or the appearance of varicose veins to severe heart attacks or strokes that threaten a person’s life;
- Postponing the fight against excess weight until “tomorrow” is another common mistake of former smokers - this is the decision to postpone problems until “later” and start fighting excess weight when you stop smoking. Most often, this situation is associated with excessive self-pity of a smoker who does not want to deprive himself of at least some “pleasures” and is not able to control his own life, but “later” it will be much more difficult to get his figure in order and he will have to overcome himself again, this time fighting the urge to snack or overeat.
How to avoid gaining weight by giving up cigarettes
The main way to minimize discomfort and maintain weight when quitting smoking is to understand what is happening to the body at this moment and focus on maintaining health, and not on weight control.
Mindfulness will help you stay on track to break the habit. It includes realistic goals for healthy eating, regular exercise and adequate sleep. A healthy lifestyle also makes it easier to control your weight.
In order for physical exercise to help the brain receive dopamine and reduce the craving for smoking, you need to do half an hour of exercise every day. At the same time, it is not necessary to exhaust yourself with intense training - an energetic walk in the nearest park or surrounding area will suffice.
