How to Manage Weight Gain and Nicotine Withdrawal Effects After Quitting Smoking
While it is true that quitting smoking can cause weight gain because of withdrawal effects and poor eating practices, the few extra pounds are in a modest amount to most people. According to research, only about 4 to 5 kg amount of weight is added to your total weight over four to five years, and you have a lot of time to change poor eating habits and get healthy and fit. The first three months after quitting smoking is the critical time when most extra pounds are added to your weight and within a year after quitting smoking. When it comes to weight changes, people have different experiences, ranging from losing weight to a small percentage of people gaining over ten kilograms. According to studies, the average weight of those who quit smoking will be pretty the same to those who have never smoked.
In fact, smoking is associated with uneven distribution of fat among women likened to the male ‘apple’ body pattern, with more fat around their waist as compared to women who don’t smoke. It is a fact that women who smoke have uneven distribution of fats likened to the male ‘apple’ body pattern, with more fats deposited around their waist as compared to women who don’t smoke. It makes women more at risk of developing heart disease, stroke, type 2 diabetes, and other chronic and debilitating medical conditions. Women who quit smoking tend to gain weight, with fats being deposited in normal and safer areas of the body that follows a female body pattern such as the hips rather than the waist. If you are experiencing weight gain because you just quit smoking, it is more important to focus first on keeping yourself healthy rather than controlling your weight. It is important to set short-term and long-term goals, get enough sleep, and get regular exercise. The causes of weight gain after quitting smoking can be associated with eating more food for cigarette diversion and nicotine effects on the body affecting metabolism. Most ex-smokers find oral satisfaction by replacing cigarette smoking with eating, so make sure to consume only healthy snacks like fruits and vegetables, cereals, granola, nuts, and healthy oils like olive oil and avocados instead of high-sugary and high-salt content, chew sugarless gum or drink water.
You have to stay active to avoid weight gain, have a regular daily exercise for at least twenty to thirty minutes a day. Crash diet is a big no no as it burns the muscle for fuel depleting you energy you need in performing your daily activities, making you eat more if you can’t withstand it anymore. The fact is that it takes fifteen minutes for our stomach to signal our brain that it is full so wait for some time before getting another plate or serving. It is totally fine using vape with nicotine e-juice if you can’t withstand the withdrawal effects but limit it. Eat more fruits and vegetables and avoid eating junk food or fast food.