No, here it is not one of the most popular resolutions is to lose weight, eat healthier or to enroll in a gym, not here it comes to quitting smoking.
Unfortunately, while thousands of people would like to quit, one of the things that cause fear of weight gain is that we often associate with smoking cessation. You are afraid of gaining a few pounds after they quit smoking because several people close to you told the weight gain they experienced and that makes you scared of course. After all, you do not want a resolution, or to quit, you would not want to have a second to lose the weight you would have taken by stopping tobacco.
Normally, it is women who fear weight gain after stopping smoking, normal, they are so concerned about their physical appearance, much more commonly than men. This is one reason why more women are reluctant to quit smoking do not end up having to lose the 5 pounds they made.
It's sad when we think of it, many people prefer to continue to smoke and thus ruin their health by exposing them to higher risks of cancer rather than taking a few little extra pounds they could lose quite easily and quickly. In short the balance is this, or slight weight gain or cancer?! Scary as finding does not it? This shows us how today's physical appearance is a big place in our lives.
If I told you it would be perfectly possible to quit smoking without gaining weight, would you finally ready to quit for good, discard the packet of chemicals and quit for good cigarettes?
How to Lose Weight After Stop Smoking?
Here, before giving advice to those who need tips and tricks to losing weight and losing those little extra pounds after quitting smoking, I must say how to quit smoking without gaining weight.
In fact, knew that only 33% of people who quit do not gain weight, not encouraging?
Otherwise, for 66% of people who quit smoking, they may experience weight gain, but how much weight are we stopping smoking? Did you know that smokers generally weigh less than people who are nonsmokers. Male smokers weigh (which is not an absolute rule) about 3 pounds less than men who do not smoke and in terms of women, the difference is about 4 pounds. I am not telling you these figures to convince you to keep smoking but you must understand that quitting smoking, you take the weight somehow you would have if you never smoked.
I know you have to wonder how much weight is taken into stopping smoking, it is quite normal that you want to know, in fact, the average weight gain for a person who quits smoking is 2 to 4 pounds This is not alarming and that will not be difficult to lose after all.
Before I give you tips and tricks to lose those pounds small and lose weight after quitting smoking, I think it is important that you become aware of statistics that are very scared and could increase your motivation to quit .
Smoking Statistics
50% of smokers die prematurely before the age of 65
100 billion cigarettes are smoked annually
1/2 person between 18 and 35 smoke
Nearly 5,000 people NOT smokers die each year because of secondhand smoke.
Smoking is the leading cause of death
Tobacco is the main precipitating factor cancers
90% of lung cancers are caused by tobacco
Over 35% of children aged 11 to 15 are smokers and dependent
Until about 20 years, more than 8 million people could die because of tobacco
70% of people who quit smoking are only 3 to 5 pounds and 10% take more than 13 kg after smoking cessation.
37 000 and more Canadians die annually in Canada from lung cancer
Why Stop Smoking done Bulge?One wonders how smoking affects the weight of the fact that when we smoke, we usually weigh less than someone who does not smoke and why when we stop smoking, why we gain weight.In fact, a person who smokes one pack (25 cigarettes) typically burns 250 calories so if you do the math, a cigarette will burn 10 calories. Here are other reasons for weight gain after stopping smoking.
The nicotine in cigarettes affects the balance weight. The effects that stopping smoking will have on your organization are:
Increased Glucose and Insulin Secretion
Your glucose (blood sugar) decreases slightly, which blocks the sensation "appetite suppressant" driven by a higher blood sugar. Therefore increase your appetite and your energy intake as well. Since your blood sugar rises, it increases the secretion of insulin to restore blood glucose to normal values. Insulin is a hormone that promotes fat storage, which promotes weight gain.
Our bodies are less stimulated to use our fat stores to rest and physical activity. This increases the risk of gaining weight.
Energy expenditure
Each cigarette has an additional energy expenditure calories from August to October, which means more than 250 calories per day and 1750 calories less a week. This may seem small, but it is certain that the smoker, which typically consumes less calories than non-smoking predisposes to lose weight. When that person stops smoking, they stop spending those calories and if it does not fix this loss by physical activity, weight gain is dogged.
Increased Appetite and Taste
Cigarette smoking decreases the stimulation of our taste buds and olfactory, that is to say that the food tastes and odors are reduced for smokers. The person who quits smoking will be more fun to savor the food, which is much better. Smokers as well as they have a decreased food taste, what pleasure and the desire to eat. When that person stops smoking, she finds pleasure in enjoying the full flavor of foods, which increases the cravings and not his real hunger, increasing the calories.
Increased snacking and occupancy of the Mouth
Many smokers should keep their mouths busy, they tend to more snacking between meals, which has the effect of increasing their daily energy intake. Some snacks are missing nutrients through a healthy diet. In addition, smoking provides an appetite suppressant, it allows smokers to reduce their urge to snack, so eating foods rich in fat and sugar, people who quit smoking will want to compensate by eating sweet foods or salted.
Increased metabolism Base
Cigarette smoking increases the metabolic rate slightly, that is to say daily expenses so that the organs of our body functioning properly. Thus, a smoker will spend more calories than non-smokers and when that person stops smoking, this has the effect of lowering its metabolic rate, so the energy (calories) expended at rest and the effort is reduced, thus promoting weight gain.
How to Lose Weight After Stopping Smoking?
To lose weight you took after you stop smoking, there is no magic solution, you have to eat better and move more. Your metabolic rate is now lower and to raise it to lose more weight, you have to put effort into eating healthier foods and doing regular exercise.
Eating Fruits and Vegetables "Will"
Here, I put the word "will" because I do not really tell you to eat at will but in large quantities. This is what food group that will help you lose weight because most fruits and vegetables are low in calories, fat, trans fat free, saturated fat or cholesterol, low sodium but high in vitamins, minerals and dietary fiber.
Want to lose weight, then you need to eat 7-9 servings every day. Eat raw or lightly cooked (by cooking methods that do not ask for fats) because if you cook them in plenty of butter, you just screw up all the efforts you are trying to. It is also important to vary the fruits and vegetables consumed, to consume at least one green and one orange every day to reap the benefits knowing that the colors of fruits and vegetables vary the content of some vitamins and minerals.
To increase your intake of fruits and vegetables, this may seem very difficult but applying the tips I am about to give you, you will arrive to eat the portions that I have to recommend you.
Start your day off right with two servings of fruit for breakfast such as a banana and pear chunks on your toast with peanut butter.
Snack in the morning, get ready for a good fruit smoothie house of fields such as adding your mixer raspberries, strawberries, blueberries and / or blackberries, a banana, Greek yoghurt without added sugar and 0% fat and skim milk until smooth and creamy drink.
For lunch, eat your lean meat (fish, poultry, legumes) with 1 cup salad and 1 cup of raw vegetables.
For consumption of the afternoon, in yogurt, added pieces of apples, grapes, melons, short, (s) result (s) of your choice.
For dinner, cooked broccoli (1 cup) in a nonstick skillet with a drizzle of olive oil and added mushrooms, thinly sliced (1 cup) in the same pan to accompany your meat lean.
No more complicated than that. Especially, do not fall into the trap by consuming fruit juice, some are more nutritious than other, surtuot those made of 100% real fruit juice and no added sugar but despite this, the juices contain too many calories and of sugars unlike fresh fruit. For example, a glass of orange juice (250 ml) contains 110 calories and 23 grams of sugar while an orange typically contains 70 calories. It is the same for vegetable juice, they contain few calories but the problem is that we do not find dietary fiber as opposed to raw vegetables .... unless you make your juice at home taking the time to add the peel to the juice.
Eat low fat dairy products
In regard to the consumption of dairy products, you should consume 2 servings of low fat dairy products around. For milk and yogurt, prefer those who are less than 1% fat and no added sugar. Consume raw milk or milk from organic farms, calcium is more abundant and better absorbed than pasteurized milk, for example but not least, do not drink flavored milk rich in sugar. As for yogurt, I recommend the Greek yogurt 0% fat and no added sugar. They are sweetened with fruit or honey and they are much richer in protein than yogurt popular slimming. This will help you feel fuller faster and at length, thereby reducing hunger between meals and upon them, thus promoting weight loss by decreasing caloric intake.
Of substitutes and little Red Meat
To lose weight quickly after smoking cessation, there is no magic solution, you should prefer legumes, tofu, white fish and poultry without the skin. After all, you will be able to survive not to eat red meat for 2 weeks, right?!
All fish, fat or thin, are safe for health.
Legumes are also very healthy for health and for weight loss because they are not only rich in protein but also dietary fiber. Click here for my easy recipes, simple and very fast pulses.
Eggs are also a great "meat" to eat to lose weight. Do not limit yourself to only boiled eggs or poached egg, various omelettes are always appreciated.
For red meat, avoid the consumption of these for a period of time, at least, eat in just one meal a week.
The important thing above all is the method of cooking, banish fried foods, breaded, ready-to-eat, canned, frozen and processed, prepare your own meat with healthy cooking methods like baking, in the nonstick skillet with a little drizzle of olive oil, poached, steamed, on the grill or in papilotte.
Eat only grains of 100% whole grains in moderation
Grain products are safe for health agree!
We will begin immediately agree on this point, still, how many times I hear people proudly told me they do not eat bread, pasta or other because they are fattening and I must say, I'm out of my temper!
The problem lies not in the consumption of grain products but in the accompaniments that we use for consumption, the consumption of bad cereal products and the consumption thereof. Since you want to lose weight, I recommend eating five servings of grain products per day and they must be truly 100% whole wheat or grain. Do not get fooled by the packaging or some marketing slogans that are heavily used today as children's cereals, but very high in sugar whole-grain or whole, they are not 100% and are far too rich sugar to be healthy.
Also, avoid dishes and banish butter, margarine, sauces business, sauces, powder, sour cream, cheese, fatty meats, cream, etc..
Drink plenty of water, tea and lemon to detoxify our body
Water and tea are two very healthy drink for health and weight loss because they contain no calories (so no sugar or fat) unless of course you added them. The water is rich in minerals and allows proper hydration while tea (especially green or black) is rich in antioxidants, which reduces the risk of cancer and premature aging because antioxidants fight free radical damage in our organization.
Other drink say brûleuse fat, you simply take water, it added cayenne pepper and fresh lemon juice. In addition to being good and refreshing, it helps eliminate toxins from our bodies, toxins that can harm the efforts you put to lose weight.It is strongly recommended to drink 6-8 glasses of water a day and since you've quit smoking and want to lose weight, I will tell you to drink more than 8 glasses a day because the water calm our hunger and eliminate nicotine faster in our body, thus reducing cravings.
Do 45 minutes of sport 5 times a week
Until the desired weight, I highly recommend you train 5 days / week to lose weight faster. Maybe that sounds a lot but admit that you spend more time than these little 45 minutes before the TV or computer. It is now time to give ourselves a little kick and get some fresh air. I am not telling you to spend money in gyms (unless you know that this is how your motivation will be greater because you do not want this money is spent in vain) but to move during 45 consecutive minutes.
You can make the jump rope, dance, aerobic classes, cycling, jogging, weight training, brisk walking, hiking, cross country skiing, skating, etc..
Remember to stay active outside your training days by going to play with children, swimming in the pool, shoveling snow, doing housework, taking the stairs instead of the elevator, etc. .
Do not snack between meals
Here, when I talk about snacking, it's when someone goes to the refrigerator to take a small bite of this, another of this and then another of the food, etc..
Moreover, when we are hungry, we are more tempted to many unhealthy foods like chips, chocolate, croissants, etc.. Limit yourself to a fresh fruit or vegetable at all.
My Personal Opinion
I know it may be easier said than done to lose weight after they quit smoking but are you saying that the worst is done, after all, quitting is more difficult to eat well and lose than some little unhappy pounds.
If you came to stop smoking, surely you will come to eat well and healthily to lose weight. Just a little will (much less in my opinion as to quit) and lose those kilos small will not take much time, in my opinion, this is only a matter of weeks.
You have done what was best for not only you but also for those around you every day and inhale secondhand smoke. You should be immensely proud of you and especially, we must stop smoking so much better than gaining weight, it's only a matter of time before everything will replace.
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