Stoppen met roken zonder aan te komen

Stoppen met roken en afvallen of stoppen met roken en aankomen? Het meest gebruikte excuus om niet te stoppen met roken is dat mensen bang zijn om aan te komen nadat ze zijn gestopt. Met onderstaande tips heb je echter geen reden meer om je te verschuilen achter je sigaret. Het is namelijk mogelijk om te stoppen met roken zonder aan te komen en als je het slim aanpakt, kun je zelfs afvallen nadat je de sigaret definitief vaarwel hebt gezegd!

Niet kunnen stoppen met roken

Veel mensen hebben moeite om te stoppen met roken, hoewel bekend is dat roken de gezondheid ernstige schade toe brengt. Maar ook voor je uiterlijk is het beter om de sigaret definitief vaarwel te zeggen. Uit onderzoek (U-M Nicotine Research Laboratory, University Michigan (VS), blijkt namelijk dat personen die zich zorgen maken over gewichtstoename na het stoppen met roken, zich vaak ook bezig houden met andere uiterlijkheden. Het is van belang je te realiseren dat roken een enorme grote impact heeft op je uiterlijk. Je haar wordt er dunner van, je rimpels verergeren, je nagels breken sneller, je tanden verkleuren en je adem ruikt er onprettig van.

Roken heeft namelijk invloed op je bloedcirculatie, Hierdoor gaat je huid er steeds grauwer uit zien. En de meer dan vierduizend giftige stoffen uit een sigaret worden direct in je bloed opgenomen en naar de bovenste huidlaag getransporteerd. Hierdoor wordt je huid minder elastisch. De schadelijke roetdeeltjes hechten zich daarnaast vast in je huid waardoor vitamines moeite hebben om door te dringen. Doordat ook de aders in de bovenste huidlaag vernauwen, is er minder zuurstoftoevoer. Hierdoor wordt het collageen (dat je huid stevig en flexibel houdt), minder elastisch en rimpels zijn het gevolg. Ook ontstaan er rimpels rond de mond door het vele ‘tuiten’ van de lippen. Stoppen met roken is dus niet alleen beter voor je gezondheid, maar ook een effectieve beauty treatment.

Afkickverschijnselen stoppen met roken

Als je stop met roken, gaat je lichaam zich langzaam herstellen. Naast het feit dat je wat vaker zult gaan hoesten om slijm los te maken (een natuurlijk schoonmaakproces), kun je last hebben van onrust, irritatie, depressiviteit, slapeloosheid en concentratieproblemen. Dit kan voor sommigen leiden tot meer eetlust. Maar laat je niet verleiden door meer te eten of te snoepen om deze verschijnselen te maskeren of compenseren! Wees je ervan bewust dat deze symptomen slechts van tijdelijke aard zijn en vanzelf overgaan.

Stoppen met roken en aankomen

Hoe komt het dat je kunt aankomen als je gestopt bent met roken? Roken zorgt ervoor dat je hart sneller gaat kloppen. Als je een trekje van een sigaret neemt, zal je hart per minuut 10 tot 20 keer sneller slaan dan iemand die niet rookt. Dit zorgt ervoor dat je stofwisseling (metabolisme) licht wordt verhoogd en geeft je hart stress. Als je stopt met roken daalt je stofwisseling weer. Dit is gunstig voor je hart, maar kan er ook voor zorgen dat je lichaamsgewicht licht stijgt.

Daarnaast vermindert nicotine je eetlust. Nicotine kan invloed hebben op je insulineproductie. Dit hormoon regelt je glucosestofwisseling en speelt een rol bij je vetstofwisseling. Als insuline niet goed zijn werk kan doen, zullen je lijf en je hersenen je hormoonproductie en andere signalen die een hongergevoel triggeren, verminderen.

Nicotine en voeding hebben een vergelijkbaar effect op je dopamine-niveau. Dopamine is een ‘feel-good’ stofje;. Als je stopt met roken, kun je door voeding hetzelfde goede gevoel krijgen. Daarom is het voor velen zo verleidelijk om voedsel te gebruiken als vervanging van een sigaret. Veel mensen gaan dus meer eten en/of snoepen om te roken te compenseren.

Stoppen met roken en afvallen

De oplossing op gewichtstoename na het stoppen met roken te voorkomen is gebaseerd op twee pijlers: voorkom dat je metabolisme (stofwisseling) daalt en laat je niet verleiden om meer te gaan eten of snoepen nadat je bent gestopt met roken. En als je het goed aanpakt en voldoende doorzettingsvermogen hebt, kun je zelfs afvallen na het stoppen met roken!

Verhoog je metabolisme

De snelste en eenvoudigste manier om je metabolisme (stofwisseling) te verhogen, is door te bewegen. Als je dagelijks 30 minuten stevig wandelt of fietst, ben je al een heel eind op weg. Maar wil je een sneller en langer aanhoudend effect, dan kun je het beste 3 tot 4 keer per week spierversterkende oefeningen doen. Spierweefsel heeft namelijk een hogere stofwisseling dan vetweefsel. Bovendien houdt dit effect nog een aantal uren tot dagen na het trainen aan. Kracht training is voor iedereen geschikt, ongeacht je leeftijd of conditie. Pas de oefeningen aan je persoonlijke wensen aan en kijk wat voor jou prettig en haalbaar is. Je hoeft echt niet perse naar de sportschool om te trainen. Thuis (bv. met behulp van een DVD) of lekker buiten in het park kan ook.

Let op je voedingspatroon

Compenseer het roken niet met voeding, maar zoek op een andere manier afleiding. Sporten verhoogt niet alleen je metabolisme, maar is ook een goede wijze om je dopamine niveau te verhogen. Tijdens het sporten komt er namelijk dopamine vrij, hetzelfde feel-good stofje dat vrijkomt bij roken of eten. Sport is dus een gezonde vervanging en geeft hetzelfde goede gevoel zonder dat je naar voedsel grijpt.

Zorg er daarnaast voor dat je in de periode waarin je stopt met roken geen ongezonde snacks in huis hebt. Zo kun je ook niet in de verleiding komen. Vervang ongezonde tussendoortjes door gezonde snacks zoals groente, ongebrande, ongezouten noten of wat vers fruit. Vooral komkommer, selderij, worteltjes, radijsjes en cherrytomaatjes zijn geschikt. Ook helpt het om veel water te drinken als je trek hebt in een sigaret.

Ook is het beter om geen alcohol te drinken. In alcohol zitten niet alleen veel calorieën (waardoor je snel aankomt in gewicht), maar is ook een sterke trigger om er een sigaret bij te pakken. Door alcohol voel je je ook minder geremd. Daardoor is het moeilijker om de wilskracht vast te houden die het kost om van sigaretten af te blijven.

Volg bovenstaande tips stap voor stap. Als je in één keer verschillende projecten aanpakt, kan het zijn dat de kans op falen groter is. Maar houd bij elke stap in je achterhoofd waarvoor je het doet: een gezonder lichaam en een aantrekkelijker uiterlijk!

Hulp bij stoppen met roken

Stoppen met roken is voor velen een grote uitdaging. Als je er niet alleen uit komt, schroom dan niet om (professionele) hulp in te schakelen. Maar als je liever zelf aan de slag wilt gaan met behulp van nuttige tips, dan is de Mentale Stoppen Met Roken Methode een echte aanrader.

Als je al bent gestopt met roken en wilt voorkomen dat je aankomt in gewicht of zelfs van plan bent om af te vallen, kijk dan eens naar onderstaande e-learnings. Deze geven je precies wat je nodig hebt op weg naar een gezond, sterk en slank lichaam.

Wil je liever persoonlijk advies en coaching? Dat kan natuurlijk ook! Maak vandaag nog een afspraak voor een gratis online voedingsadvies



Melissa Albers
Author: Melissa Albers
Een gezond, slank en fit lichaam binnen handbereik door persoonlijke coaching en praktische adviezen op maat. Als diëtist, natuurvoedingskundige & Food Coach begeleid ik jou bij veranderingen in je voedingspatroon en leefstijl.

3.647 reacties

  • Avatar
    Koos v b

    Ik denk dat iedereen een zeker afwen-periode nodig heeft en dat enige discipline voor wat betreft niet meer dan anders eten en snoepen ook gewenst is.
    Zelf heb ik het voordeel gehad dat ik kon stoppen met roken, omdat ik het niet meer lekker vond. Daarna bleef ik ongeveer hetzelfde gewicht houden.

    • Melissa Albers
      Melissa Albers

      Beste Koos,

      Heel knap van je dat je bent gestopt met roken zonder aan te komen. Jij bent een van de velen die laten zien dat dit echt mogelijk is!

      Sommige mensen vinden het inderdaad fijn om af te bouwen. Anderen daarentegen zijn meer gebaat bij een zgn. ‘cold turkey’ aanpak, dit is geheel afhankelijk van de persoonlijke situatie.

      Gezonde groet,

      Melissa

  • Avatar

    Een afwen periode is een redelijk breed begrip. Je kan natuurlijk zeggen ik ga afbouwen maar dat is ook gewoon bullshit. Ik probeerde te minderen dmv elektronisch gaan roken. Is alleen ook niet echt minderen geweest…

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