According to a specific perspective, the facts confirm that smoking “causes you to get in shape,” as we frequently hear. Nicotine is an anorectic substance as its activity system invigorates the satiety place and restrains the craving community, both present in the nerve center of our mind. Therefore, it can advance weight reduction. That is why, when you quit smoking, you frequently gain a couple of pounds, yet it doesn’t necessarily occur in every case, and, most importantly, it tends to be kept away from.
In any case, weight gain ought not to be a legitimization for not surrendering the propensity for smoking; as a matter of fact, we should likewise consider the at first “non-noticeable” harms that tobacco smoke causes on our bodies: cellular breakdown in the lungs, leukemia, persistent obstructive pneumonia sickness (COPD), stroke, coronary illness, and cardiovascular failure, just to give some examples of the most significant.
On the off chance that you quit smoking, is it sure you will put on weight? Is it conceivable to shed pounds? What occurs in your heart and lungs when you quit smoking? What is it that you don’t want to put on weight? Continue to peruse the article to know the responses to your questions about smoking and weight.
I Quit Smoking. Will I Gain Weight?
No, not everyone gains weight after quitting smoking. Many studies show that, although most people gain weight after quitting smoking, the number of extra kilograms on the scale varies greatly: it can range from +1 kg to extreme cases, but rare are the cases in which you gain more than 10 kilos.
- On average, men gain about 3 kg and women about 4 kg.
- Weight gain usually occurs in the first 1 to 3 years after quitting smoking and is followed by substantial weight loss to the body weight it was seven years before quitting.
- Not everyone gains weight after giving up cigarettes: 16-21% of smokers lose weight, rather than gain weight, after quitting smoking!
Why Do Some People Gain Weight And Others Lose Weight?
The large weight variability observed among quitters is due to the different mechanisms that come into play once the pack of cigarettes has been abandoned. As mentioned, nicotine is considered an anorectic substance, but it is unclear whether this is due to its direct effects on the central nervous system. Nicotine inhalation is associated with reduced appetite and weight loss, but the true mechanism that produces this effect is still unclear.
Some studies suggest that the reduction in appetite is due to an effect of nicotine on certain substances involved in appetite regulation, including neuropeptide Y and pro-opiomelanocortin. The hypothalamus produces the former and intervenes in regulating food intake and fat accumulation; the second is a precursor of other substances that regulate appetite.
The effects of nicotine on metabolism are also quite controversial and unclear. It is often thought that nicotine increases the metabolism and, therefore, the calories we burn: in reality, weight gain after losing the habit of smoking depends above all on ourselves. The absence of nicotine makes you rediscover the flavors and smells of food, increasing your desire for it.
Furthermore, many people tend to confuse the desire for nicotine with hunger and to replace the gesture of bringing a cigarette to the mouth with that of bringing food to the mouth. It is no coincidence that when he quits smoking, he begins to practice physical activity regularly and follow a balanced diet; he is least likely to start smoking again.
Isn’t Being Overweight A Cardiovascular Risk Factor Anyway?
- Many people ask themselves: “But if I had to gain weight by quitting smoking, isn’t being overweight still a risk factor for health? Might as well keep smoking!” NO! Both smoking and being overweight are risk factors for many cardiovascular diseases. However, scientific studies have shown that the benefits of quitting smoking outweigh the risks associated with weight gain. Quitters significantly reduce the risk of death, regardless of weight change after giving up cigarettes.
- Quitting smoking significantly reduces mortality risk from all causes, primarily cardiovascular disease, and lung cancer. Remember that even one cigarette a day increases the risk of heart attack by 50%!
- Quitting smoking reduces the risk of blood clotting (the formation of blood clots that can lead to thrombosis, stroke, heart attack, or other ischemic problems).
- It reduces the physiological progression of atherosclerosis, the disease of the arterial vessels, which reduces their width, thus causing a heart attack or stroke, or other ischemic problems.
- Lessens the gamble of arrhythmias and abrupt passing.
- At the pulmonary level, quitting smoking reduces the risk of cancer, chronic bronchopneumopathy, and lung infections.
- It reduces the risk of as many as 12 types of cancer: acute myeloid leukemia (cancer of the blood), cancer of the intestine, lung, cervix, colon, rectum (intestine), esophagus, kidney, liver, oral cavity, larynx, pharynx and in the stomach.
- When you quit smoking, after 20 minutes, you can feel your heart rate decrease, and after a few days, your skin will be shinier and your teeth whiter. After 2-4 two weeks, your circulation improves, and you will feel your lungs breathe more deeply; you will see a reduction in coughing and shortness of breath; after one year, the risk of heart attack is drastically reduced; after five years, the risk of cancer in the oral cavity and throat is reduced by 50%
How Can I Avoid Gaining Weight After Quitting Smoking?
The desire for a cigarette usually lasts 3-5 minutes. So, you just have to be able to resist for a few minutes! During this time, you can drink small sips of water or chew gum with no added sugar (only if you don’t suffer from digestive problems such as reflux or bloating without overdoing it).
Here’s What You Can Do To Quit Smoking
- Dedicate time to healthy physical activity to replace what you would use to smoke (e.g., go for a walk, go errands by bike, etc.).
- Plan your shopping: list healthy and nutritious foods and buy only those listed, such as seasonal fruit and vegetables, vegetables, legumes, fresh fish, lean meats, milk, and cheeses such as Grana Padano DOP. This cheese, in addition to being the richest in calcium among those commonly consumed, provides many proteins of high biological value (which contain the nine essential amino acids), essential vitamins such as B2 and B12, and also antioxidants, such as vitamin A, zinc and selenium, which help you fight the damage of free radicals given off by cigarette smoke. Subscribe to the Anti-Aging Diet for free seasonal menus rich in antioxidants and protective foods to help dispose of smoking toxins.
- Don’t arrive hungry at meals; always have two snacks during the day.
- Sleep well: Lack of sleep causes weight gain.
- Pay attention to what you drink: wine, beer, spirits, sugary drinks such as cola, orange soda, iced teas, and fruit juices, if taken in excessive quantities, turn into extra kg!
- Eat for the calories you consume. Respecting your energy balance is important in order not to gain weight. If you want to calculate your daily calories and get four tasty menus designed for free, subscribe to Calories & Health Menu. You will also find a physical activity plan, which accompanies the diet, suited to your abilities and possibilities.
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