When you decide to quit smoking, the fear of gaining weight can be a hindrance. However, it is quite possible to break free from tobacco addiction without compromising your figure.
Fear of gaining weight when quitting smoking is very common. “Contrary to what is generally accepted, even if you increase your blood sugar by smoking, paradoxically, we feel less the feeling of hunger when we stop smoking“ immediately insists Dr. Nina Cohen-Koubi, nutritionist. “The goal is to separate the association between pleasure and smoking. It is also necessary to deviate from received ideas according to which quitting smoking necessarily implies weight gain. Indeed, smoking decreases the oxygen in the body which makes it tired and this drop in energy often leads to cravings for food. Quitting smoking allows you to be more relaxed and better control your cravings” adds our expert. In any case, resuming good eating habits can help you avoid weight gain. It is possible to limit the few pounds that could be temporarily regained by following these 7 really effective tips.
1. (Re)balance your diet
Avoid certain foods such as fast sugars, industrial products, pastries which will increase cravings for snacking. “We privileged certain foods such as fruits and vegetables, high in fiber which will create a filter at the level of the digestive walls and reduce the absorption of fats and sugars” indicates the nutritionist doctor. We choose slow sugars such as pasta, rice or potatoes which reduce cravings. We also focus on proteins, rather fish, eggs and lean meats. In case of cravingsthink of fruits, cottage cheese and oilseeds (walnuts, hazelnuts).
2. Do not skip meals, on the contrary!
He do not skip meals, we do a proper breakfast, lunch and dinner. “We take two snacksone around 10:30 a.m. and one around 5 p.m.” recommends Dr. Cohen-Koubi. Take the time to eat slowly and savor your meals to avoid compensating for the feeling of lack by overeating. “We can also use several small containers to give the impression of quantity while reducing them. Put colors in the meals contributes to the pleasure of eating. Anticipate and prepare your meals in advance avoids satisfying sudden food cravings“ suggests our expert. Drink water before meals fills the stomach and gives a feeling of satiety.
3. Replace coffee with herbal tea
Stimulants such as alcohol or coffee are often associated with cigarettes. Removing them helps the former smoker stop smoking and limits temptations. “Moreover, alcohol is high in calories” recalls our interlocutor. “Coffee can be replaced by herbal teas or verbenas“.
4. Walk 30 minutes a day
Regular physical activity is a key ally in maintaining your weight while quitting smoking. Exercising several times a week supports weight stability. “We can already go for a walk for about thirty minutes a day” encourages our expert.
5. Drink a glass of water instead of smoking
Is it “time for the cigarette”? You have to divert your attention. Drink a big glass of water, get some fresh air, do some Pilates or the meditation. “The important thing is to creating new habits and routines. There abdominal breathing for example, which stimulates the vagus nerve, is beneficial for cardiorespiratory action and facilitates digestion by increasing intestinal vasodilation” proposes Dr. Cohen-Koubi.
6. Manage stress differently
Tobacco is often used as a way to cope with stress. Find a creative outlet to express your emotions instead of “eating” them. like painting, music or writing. “Hold a diary of his feelings can be a good way to know how I feel, what my feelings are“emphasizes Dr. Koubi. Bet on alternative stress management techniques, such as meditation, deep breathing, yoga. “It will help you to avoid compensating for stress with excessive food intake“adds the nutritionist.
7. Get help if it’s too hard
Quitting smoking can be more or less difficult depending on the profiles, be helped by an addictologist or a nutritionist is useful to initiate this process while being accompanied and supported.
Thanks to Nina Cohen-Koubi, nutritionist doctor in Paris.