Why You Gain Weight After You Quit Smoking

大多数人戒烟担心获得weight. It seems to go with the territory.

While a small gain is normal, excessive weight gain when you quit smoking can create new health problems and erode your determination to stay off cigarettes.

Let's take a look at what you can do to keep your weight under control as you go through the process of recovery from nicotine addiction.

Why People Gain Weight When They Quit

Smoking increases metabolism slightly:

• 在一个沉重的吸烟者中每天烧伤最多200卡路里。
• 因为smoking burns calories, metabolism is boosted (increased) slightly.
• 尼古丁is an appetite suppressant.

When you quit smoking, a gain of between 5 and 10 pounds during the first few months of cessation is normal. If your eating habits have remained the same as they were when you smoked, the weight should come back off within a few months. Add some exercise to your daily regimen like a brisk 30-minute walk, and you'll help speed the weight loss along or perhaps avoid it altogether.

Why You Want to Eat More

吸烟停止最初将我们的身体扔进休克。增加的食欲是戒烟对大多数人的副作用。

• Cigarettes as an appetite suppressant:Smokers often avoid between-meal snacking by lighting up. Nicotine is a stimulant, and may also interfere with the release of the hormone insulin. Insulin controls glucose levels in the blood. When this function is blocked, a person will become slightly hyperglycemic, and as a result, the body and brain may slow down the hormones and other signals that trigger feelings of hunger.
• Food as a replacement for smoking:Early on in a person's quit, the urge to smoke is frequent and uncomfortable. Most of us feel the loss of the hand-to-mouth action of smoking acutely, and food often seems like a reasonable replacement. This can lead to overeating and weight gain though, so it's better to find ahealthier substitute for smoking。
• Dopamine and the urge to snack:尼古丁和食物在我们的大脑中分享常见的化学反应：多巴胺的释放。多巴胺被称为“感觉良好”的激素，因为它会产生幸福感。当尼古丁不再在图片中时，我们中的许多人转向食物的提升。情绪舒适的食物给我们这是大脑中这种化学反应的结果。锻炼还释放多巴胺，因此考虑使用它作为改善情绪和最小化渴望的一种方式。它将有助于帮助您加速缓慢的新陈代谢并避免体重增加;你看起来一遍胜利。

研究表明，对于避免体重增加的方式，妇女的风险比男性更大的风险。

There are a number of choices you can make to minimize weight gain.

Exercise

As mentioned above, exercise releases dopamine and is a great way to stave off cravings to smoke. It can also help you keep your weight stable. Shoot for at least a half hour of exercise, 5 days a week. It doesn't have to be a high-intensity aerobic workout; a brisk 30-minute walk around your neighborhood will work wonders for your body, mind, and soul.

健康的小吃

提前将零食放在一起，以便在咀嚼点击时，您可以在轻松的范围内获得良好的食物选择：

• Vegetable sticks: Celery, carrots
• 瘦肉和少量奶酪
• Seeds and nuts: Choose those that you have to remove the shell. Gives your hands something to do and helps you eat less.
• 94％无脂爆米花
• 小径混合
• Water: Drink lots of it
• Hard candies to suck on
• 新鲜的水果
• Low-fat yogurt
• Herbal teas
• 用非牛奶制成的热可可
• 冷冻葡萄
• Fat-free fudgecicles

如果您担心体重增加，请自己帮助您从家中删除诱人的，高脂肪的食物。如果你对颓废的甜点有一个强烈的渴望，最好出去一家餐馆，沉迷于一个服务，而不是每次坐在柜台上坐在柜台上，那么每次走过厨房时都会坐在柜台上。

避免酒精

醇中不仅是热量的含量，而且还是烟雾的强烈触发。此外，酒精倾向于放松我们的抑制作用，并为出吸烟者来说，这可以拼写麻烦。避免在酒精中的空卡路里，但更重要的是，不要在退出计划早期饮用时，不要让自己受到复发的风险。

一次一个挑战

戒烟的人经常决定还有时间在其他领域清理生活。这很棒，但要小心。如果您立即尝试执行太多的自我改进项目，则会遇到所有人万博ManBetX原生app失败的风险。

请记住这些点：

• 对自己好。退出烟草是一个巨大的成就，而且你应该奖励你自己for your progress often. Don't underestimate the magnitude of what you are doing.
• 耐心一点。戒烟是一个需要时间的过程。它不会过夜发生，但与我们大多数人吸烟的年数相比，从尼古丁成瘾中恢复很短。给自己你需要治愈的时间。
• Accept yourself.You are a wonderful person just as you are right now.

如果通过戒烟过程的过程，您可以获得几磅，所以就是这样。好处会影响你的生活，以及那些以比你想象的更积极地爱你的人。

Youcan戒烟而不获得大量体重。鉴于机会，不要让你对体重增加的恐惧保持杀死你的成瘾。

Weight can be lost, lungs cannot.