Psihologi si psihoterapeuti in Pitesti

Cum sa renunţaţi la fumat fără să câştigaţi în greutate?

   Aug 20

Cum sa renunţaţi la fumat fără să câştigaţi în greutate?

O ingrijorare specifica fumatorilor –dar mai ales a fumatoarelor-este cresterea in greutate dupa renuntarea la fumat.

Dacă pentru a fuma o tigară duceti mana la gura de circa 10 ori si fumati ,sa zicem, 20 de tigari intr-o zi ,un calcul simplu ne spune ca ducem mana la gura de 200 de ori. Cand renuntam la fumat ce putem face cu acest gest?Cel mai adesea inlocuim obiceiul de a fuma cu obiceiul de a manca . Si sigur ca daca duci mana cu mancare de 200 de ori la gura……e bai !!

Prin urmare : Aveţi grijă ce mâncaţi!!

  • Includeţi cu generozitate în alimentaţia dumneavoastră produsele din lapte cu conţinut scăzut de grăsime şi carnea slabă. Încercaţi să reduceţi consumul de grăsimi precum untul, margarina sau cremele de brânză.
  • Controlul greutăţii nu presupune diete drastice sau renunţarea la anumite mese. Înseamnă să avem mese regulate cu o mare varietate de alimente sănătoase.
  • Alimentele cu conţinut mare de fibre precum pâinea integrală, legumele, fructele dau senzaţia de saţietate fără a aduce un aport prea mare de calorii. Fibrele contribuie de asemenea şi la evitarea constipaţiei.
  • Pentru a satisface nevoia de dulciuri ce apare atunci când renunţaţi la fumat, asiguraţi-vă că aveţi mereu la dumneavoastră legume, fructe proaspete sau bomboane fără zahăr. Acest lucru vă va ajuta să nu cădeţi în capcana chips-urilor, batoanelor de ciocolată sau gogoşilor cu conţinut foarte mare de calorii.
  • Dacă doriţi să evitaţi senzaţia de foame, încercaţi să beţi cât mai multă apă. Apa dă senzaţia de saţietate şi taie astfel pofta de mâncare. În plus, ea ajută la reducerea constipaţiei, un simptom obişnuit în timpul sevrajului nicotinic.

Faceţi exerciţii fizice regulate pentru că sportul vă ajută să:

  • Ardeţi caloriile în plus
  • Dormiţi mai bine
  • Rămâneţi calm şi să reduceţi stresul, diminuând astfel nevoia de a fuma sau de a mânca.

Daca observati ca greutatea  dumneavoastra s-a dezechilibrat adresati-va unui specialist -medic sau psiholog.

Camelia Dragomirescu

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