Expert interpretation: why fat people quit smoking

Will you become fat after quitting smoking? This is a concern for many smokers who want to quit smoking. The general phenomenon of weight gain caused by smoking cessation has even become a reason for some people to refuse to quit smoking.

Why do many smokers have gained weight after quitting smoking? This is because the nicotine component contained in cigarettes has a certain effect of suppressing appetite, can increase the basal metabolism of the body, and make the blood vessels of the gastrointestinal tract contract, which affects the absorption of nutrients. After the smokers started quitting smoking, the effects of nicotine on gastrointestinal function and body metabolism disappeared, and quitters sometimes mistakenly think that they want to smoke as hunger. On the other hand, the long-term smokers become insensitive to taste and smell, and after smoking cessation, taste and olfactory feelings improve, appetite increases, and the intake of staple foods increases unconsciously. In particular, some people who take unhealthy methods to deal with withdrawal symptoms, such as eating lots of high-calorie snacks, can also cause weight gain.

If you get counseled by a specialist before you quit smoking, and if you intervene with different levels of tobacco addiction, pay attention to exercise and diet control in advance, your weight can be controlled within the normal range.

Common ways to avoid weight gain are:

When you are in a bad mood, don't use it to eat; when rewarding, don't celebrate with food.

Balanced nutrition, eat a variety of food: balanced, heavy, moderate.

Three meals must be eaten on time (eat breakfast, eat Chinese food, eat less at dinner).

Do not eat snacks and stay up late.

No longer eat 3 or 4 hours before bedtime.

Brush your teeth as soon as you finish eating.

Do not overeat.

Chew slowly (bite out health): A mouthful of food, left 20, right 20, then swallow.

Drink only boiled water, more than 2000 ml per day, do not drink other calorie (sugar or alcohol) beverages.

Avoid fried foods.

Avoid high-calorie foods: such as oil, sugar, all kinds of desserts.

Eat more vegetables (at least 3 dishes a day to eat more vegetables).

Use more bone-laden or crusted foods to ease the eating speed.

Change the meal program (drink soup, vegetables, meat, staple food) (drink broth, drink less soup).

Exercise daily (more than 3 times a week, more than moderate exercise, more than 20-30 minutes each time).

In addition, measuring body weight at least once a week is also very necessary. Once the body weight is increased, you should adjust your diet and exercise.

In short, throughout the smoking cessation process, it is necessary to adjust the dietary structure, and often participate in physical activities. When difficulties are encountered, it is timely to seek help from a doctor, and to learn sports and nutrition prescriptions. It is also possible to quit smoking and control weight.