What are the nicotine levels in dip
Ex-smokers: The fight against the kilos
Many new nonsmokers put on an average of four to five kilos after their last drag. So that the weight gain is kept within limits and one does not reach for the glowing stick again, a few tips should be observed.
Food is better utilized
Due to the effect of nicotine, smokers have a slightly increased metabolic activity. "If you give up the vice, the body initially uses a little less energy during a transition period - the metabolism normalizes," explains Mag. Daniela Köhrer, clinical and health psychologist at the occupational health service in Linz. "At the same time, food can be used better again, since the digestive tract, which is chronically irritated in most smokers, can regenerate." In addition, the sense of taste and smell recover after just a few days - it tastes better again. "Studies indicate that the maximum weight gain becomes apparent after about six months on average, and the weight can fall back to the original level after about a year," reports Köhrer.
Eat instead of smoking
"Especially in the early days, going to the refrigerator often turns out to be a real gauntlet," says Köhrer. True to the motto: "If I'm no longer allowed to smoke, then at least I'll eat what I like!" Eating as a consolation, as a reward or simply as a substitute satisfaction turns out to be a disastrous undertaking in the vast majority of cases, warns Köhrer. After a short time, the affected person usually sees himself in a "predicament" and thinks he has to smoke again in order to get rid of the excess kilos. Often both remain: the cigarette and the pounds. "This gives our self-esteem quite a crack," says the expert.
So that ex-smokers do not have their "hair on end" the next time they go to the scales, a few things should be observed during the first smoke-free period:
Consciously take time to eat. Don't fill the "sweet ark" with mountains of chocolate bars, but grab fruit and vegetables as a snack between meals.
Drink at least two liters of water or other low-calorie beverages per day. "In general, rapid fluid intake also helps against so-called cravings that can occasionally occur during the first smoke-free period," advises Köhrer. In addition, ex-smokers should do something good for themselves every day. If you crave something sweet, then you should deliberately treat yourself to a chocolate or two.
Exercise in the fresh air
Increased physical activity stimulates the metabolism and additional calories are burned.
"The 200 calories that should be saved by changing the metabolism can be consumed by activities such as 30 minutes of brisk walking, 20 minutes of climbing stairs, 45 minutes of mowing the lawn, 60 minutes of vacuuming or 60 minutes of passionate sex," explains Köhrer.
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