Arrêter de fumer est l’une des meilleures décisions que tu puisses prendre pour améliorer ta santé. En effet, les bienfaits sont nombreux et se font ressentir rapidement. Tout d’abord, les scientifiques ont observé une diminution de 90% du risque d’apparition de cancer du poumon suite à l’arrêt du tabagisme, mais aussi une amélioration de la santé cardiovasculaire puis une diminution de 40% des risques d’apparition de diabète de type 2. Les effets positifs de l’arret du tabac sont nombreux, mais un des rares inconvénients est la prise de poids qui en résulte.
Cependant, de nombreuses personnes craignent de prendre du poids après avoir arrêté de fumer. La prise de poids est un effet secondaire fréquent, mais il est possible de minimiser ce risque en adoptant des habitudes de vie saines. Mais au fait, pourquoi sommes-nous susceptibles de grossir lorsque nous arrêtons de fumer ? Quel est le lien entre arrêt de tabac et prise de poids ? Dans cet article, nous examinerons les origines de cette prise de poids après l’arrêt du tabac. En bonus, nous te partagerons des conseils pratiques pour maintenir un poids santé ainsi qu’une constitution corporelle équilibrée tout en te libérant de la dépendance à la nicotine.
Les origines de la prise de poids
Changements métaboliques
Lorsque tu arrêtes de fumer, ton métabolisme peut ralentir légèrement, ce qui signifie que tu brûles moins de calories qu’auparavant. En effet, selon des chercheurs, la consommation de 10 cigarettes permettrait de brûler 100 kcalories . Cela dit cette quantité reste négligeable car elle représente uniquement 5% de l’énergie totale que tu consommes par jour . De plus, ils ont également constaté que le métabolisme se rééquilibre rapidement suite à l’arrêt de tabac.
Compensation alimentaire
L’arrêt du tabagisme pourrait provoquer une certaine frustration. Il arrive que certaines personnes compensent le manque de cigarettes en grignotant plus fréquemment, souvent des aliments riches en calories et en sucres, ce qui peut entraîner une prise de masse grasse.
Modification des papilles gustatives
Après l’arrêt du tabac, ton sens du goût et de l’odorat s’améliorent, ce qui peut rendre les aliments plus savoureux et t’amener à manger davantage.
Gestion du stress
Fumer est souvent utilisé comme un moyen de gérer le stress. Après l’arrêt du tabac, certaines personnes se tournent vers la nourriture pour faire face au stress, ce qui peut entraîner une surconsommation calorique. En effet, on peut noter qu’une alimentation compulsive peut se développer suite à l’arrêt de tabac. Cette alimentation liée aux émotions (angoisses, frustration ,…) peut également expliquer cette prise de masse grasse. Les personnes se tournent vers une alimentation à base de produits sucrés et de matière grasse car ces aliments synthétisent des hormones du plaisir rapidement.
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Nos conseils pour éviter la prise de poids à l’arret du tabac
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Adopter une alimentation équilibrée
Concentre-toi sur une alimentation riche en fibres en favorisant les fruits, légumes, légumineuses, céréales complètes et graines oléagineuses afin d’améliorer ton transit intestinal . Il est nécessaire d’avoir des apports alimentaires de qualité. Pour cela il est préférable de consommer des protéines maigres et de bonnes graisses végétales . Évite les aliments transformés riches en sucres et en graisses saturées. Ce sont des aliments à calories “vides” qui apportent peu de nutriments et micronutriments essentiels à ton corps et qui favorisent une prise de masse grasse .
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Pratiquer une activité physique régulière
L’exercice régulier peut t’aider à augmenter tes dépenses caloriques supplémentaires et à synthétiser des hormones de plaisir telle que la dopamine. Ces molécules permettent d’améliorer ton humeur ce qui peut être particulièrement utile lors de la gestion du stress lié à l’arrêt du tabac.
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Gérer le stress autrement
Explore des méthodes de gestion du stress telles que la méditation, le yoga, la marche ou la relaxation pour t’aider à faire face sans recourir à la nourriture.
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Éviter les grignotages compulsifs
Si tu ressens l’envie de grignoter, opte pour des collations saines comme des fruits, des graines oléagineuses (telles que les amandes, noix, noix de cajou,..) ou des légumes coupés en bâtonnets.
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Demander du soutien
Parle à des amis, à ta famille ou à un professionnel de la santé mentale pour obtenir du soutien émotionnel pendant cette période. Rejoindre un groupe de soutien peut également t’aider à rester motivé. D’ailleurs, Santé Publique France met de nombreuses aides à disposition des personnes souhaitant arrêter la cigarette.
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Arrêter de fumer est un grand accomplissement, mais il est important de prendre des mesures pour maintenir un mode de vie sain et éviter la prise de poids excessive. En adoptant une alimentation équilibrée, en restant actif physiquement et en gérant le stress de manière positive, tu peux surmonter ce défi et vivre une vie sans tabac, tout en maintenant un poids santé. N’oublie pas que chaque personne est différente, donc il est essentiel de trouver des stratégies qui fonctionnent pour toi et de rester persévérant dans ton parcours vers un équilibre de santé. Tu éviteras ainsi la prise de poids suite à l’arret du tabac !
Chez GoodSesame on te propose des menus sains, gourmands et respectueux de l’environnement, alors n’hésite pas à télécharger l’app !
La perte de poids est un sujet qui t’intéresse ? N’hésite pas à jeter un œil à notre article Aliments à calories négatives : mythe ou réalité ?
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