On the occasion of World No Tobacco Day, We helps you make the right resolution to quit smoking. But it’s not easy to put an end to tobacco if you know that you are going to gain a few pounds! Our advice on how to quit smoking while keeping fit.

Change your cooking habits
Get rid of packets of crisps, peanuts, cookies and other fat concentrates in your cupboards. Say goodbye to cheeses, at least for a while, if you are one of those who love a Camembert with a baguette.

A great way to get used to eating light again, but not sad. Make yourself a variety of condiments at 0% and flavor your dishes as you wish. Your choice of frozen herbs, mustard, flavored vinegars, spices, ketchup, etc.

Tobacco, a bulwark against pounds?
While 60% of smokers would like to quit smoking, many, especially women, continue to keep from gaining weight.

Logic: with nicotine, a pack of cigarettes burns the equivalent of 200 Cal. Smokers are thus 2 to 4kg below their natural weight.

“During weaning, these calories are no longer burned,” explains Didier Rubio, sports doctor, and the body regains its balanced weight. “To this moderate weight gain are added other pounds, because we also eat to compensate for the lack of tobacco.

“In addition, nicotine deprivation increases the attraction to sweetness. And the return of taste sensations encourages us to eat more, ”adds the doctor.

On average 70% of ex-smokers gain weight, men weighing 3kg and women weighing 4kg. But there are 30% of lucky people who do not gain weight: question of metabolism!

“Good habits must be learned from the start“, insists Nicolas Rouig, dietitian. And that’s not luxury! Smokers consume more calories, cholesterol, salt and alcohol than others. But less polyunsaturated fat, fiber, vitamins C and E and beta-carotene.

Exactly the opposite of what it takes! So ready to do yourself some good?

Adopt a nicotine replacement
Nicorette®, Nicopass®, Niquitin®, Nicogum®… really make weaning easier. By maintaining a supply, even reduced, of nicotine, they reduce the feeling of withdrawal. Result: they limit the urge to snack and weight gain.

Instead of prowling near the vending machine for sweets, stock up on sugar-free chewing gum. Smarter, suck natural acerola-type vitamin C tablets (not to exceed three per day). They help to fight against the blows of fatigue and to fill the deficiencies due to tobacco.

Fight the cravings
Pasta, rice, lentils, chickpeas, white and red beans… are mandatory, especially at lunch! They limit cravings for sweets for dessert and cravings before the afternoon snack.

Low in calories, fruits and vegetables provide antioxidants that the ex-smoker needs the most. Have at least one fruit for breakfast and afternoon tea, plus one serving of vegetables for lunch and dinner.

The good idea: raw vegetables seasoned with lemon juice and a little rapeseed or walnut oil, a cocktail that provides three antioxidant vitamins in one go.

Fight mood swings
Changing the pace, adopting new habits, having other cravings … all this helps to get rid of the urge to smoke.

Physical exercise is essential because it increases energy expenditure and triggers the production of endorphins, the hormones of well-being. Enough to burn calories while limiting mood swings like “Grumpy Smurf”.

Drink a lot of water
A glass of water or a cup (of tea) every time you want to smoke!

But do not drink more than two coffees per day and replace the others with green tea, the taste of which calls for much less smoking. Also avoid alcoholic drinks, too high in “empty” calories and making you forget about good resolutions. After one or two drinks, how can you refuse a kindly offered cigarette?

Half a pot of mayo per hard-boiled egg, we avoid. But a little oil on the raw vegetables or light cream on a cutlet or pasta, no problem! Eating “all kind” would be the surest way to get frustrated and take revenge on high calorie foods to console yourself.

The idea is not to snack on anything, but to keep an element of the meal (fruit, bread, yogurt …) to consume it a few hours later. Plan a snack around 10 a.m., another around 4 p.m. and, if you go to bed late, a last one in
the evening. A good way to find a regular rhythm and to control your calories.