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How to quit smoking and not start eating
“If I quit smoking, I will get better,” many are sure. And relying on this confidence, we light up again, while there are ways to quit smoking and save the figure.
Physiology and psychology of smoking
First, you need to figure out where the myth about the mandatory weight gain when quitting smoking came from. To do this, remember how cigarettes work.
From the point of view of physiology, it looks like this: within a few seconds after a puff, nicotine enters the pathways of the brain responsible for pleasure, and causes the release of dopamine – the “hormone of pleasure.” However, dopamine quickly “runs out”, forcing the smoker to reach for another cigarette …
There is also a “reverse” behavioral connection – many smoke when they feel tired, stressed, when they want to relax and get a “positive emotion.” It also helps us structure our time and communicate with people. It’s not that we can’t do this without her … Rather, it is a “crutch” that allows “not to strain.”
The day when you decide to give up cigarettes is brightly colored for you, you are full of optimism and faith. This day looks completely different for your body, accustomed to regular intake of nicotine. On the day you give up cigarettes, your brain thinks that someone has turned off the light, leaving the world in darkness.
The fact is that when the supply of nicotine to the brain ceases, symptoms of “withdrawal” develop, associated with the fact that during smoking the brain is accustomed to “artificial stimulation” and has forgotten how to produce dopamine on its own.
Depressed states, nervousness, irritability, sleep disturbances, and depression are common manifestations of the “withdrawal syndrome” experienced by a person who quits smoking. And if we consider that nicotine is no less addictive than illegal drugs, it becomes clear that this “withdrawal syndrome” is a serious obstacle for many. According to statistics, only 5% of people trying to part with a cigarette manage to do it on their own.
Nicotine withdrawal response
However, despite all the “charms” of the “withdrawal syndrome”, we decide to hold on … At the same time, everyone is faced with the same problem. “How to beat stress? How to deal with anxiety, nervousness, depression? What, in the end, do you have to occupy your time? “
The majority of “ex-smokers” find the answer instantly. And that answer is FOOD. Chocolate will cheer you up, chips will take your hands on the way home, cookies will allow you to have a good time with colleagues …
And the quitting smoking starts to chew. A lot of. Constantly. And very high in calories. Even after the body manages to cope with the “withdrawal syndrome” of nicotine, the habit of chewing remains continuously.
It is not surprising that after parting with cigarettes in this way, we gain extra pounds. And in fact we change one addiction – nicotine for another – food addiction.
It would seem that the solution is obvious – no need to chew. When quitting smoking, you should especially closely monitor your eating behavior …
In reality, everything is more complicated. And, unfortunately, very few people succeed. Psychologists explain this by the fact that it is very difficult to simultaneously control two almost overlapping “zones”. Most people either do not smoke or do not chew.
One thing is clear – the less stress, the easier it is to control appetite.
Therefore, to quit smoking, doctors recommend taking drugs that not only increase the “chances of victory” over nicotine, but also make the process of quitting cigarettes less stressful for the body.
Take courage and seek advice on quitting smoking from your doctor. You will be surprised, but a pulmonologist or cardiologist can not only write a prescription for smoking pills, but also give useful advice.
When you quit smoking, mark each day without cigarettes on your calendar. And be sure to reward yourself for the next stage – a day, a week, a month.
If you still want to eat, replace the “smoking sticks” with “edible sticks”. Cut the carrots and celery stalks into strips in advance, making sure that there is enough stock for the entire working day.
Do eye exercises instead of smoke breaks. Or, if you are lazy, just take a break from work.
Based on site materials .