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How NOT to Gain Weight after Kicking the Smoking Habit

February 7th, 2008    Subscribe To Our Feed

Are you currently in the process of kicking the smoking habit, but are dreading the idea of gaining a few extra pounds? It is estimated that most smokers will gain five to fifteen pounds after successfully kicking the habit. Why the weight gain, you wonder? There are several reasons most ex-smokers end up a bit heavier after their battle to kick the habit. First, nicotine is a natural appetite suppressant that boosts your metabolism. Second, many heavy smokers can burn up to 200 hundred calories a day. Finally, many people tend to overeat or reward themselves with indulgent foods while kicking the habit, either as a reward or as a substitute. It’s no surprise, then, that so many people gain weight after kicking the smoking habit.

A small gain in weight is a small price to pay for the numerous health benefits that come with quitting smoking. Just remember: you can always lose those few extra pounds. In fact, losing a few pounds may seem like a cinch after the hard work of successfully kicking your smoking habit. But if you are just setting out on kicking the smoking habit, here are eight tips on how not to gain wait as you work on becoming healthy and smoke-free.

1) Stock your fridge and pantry with healthy eats. Rather than taking a negative approach, you should see your decision to kick the habit as a positive change in your life to become more healthy and vibrant. To this end, you should do your best to get rid of the junk food and stock up on healthy foods. Many smokers use food as a reward for not smoking, or as a substitute for smoking. Rewarding yourself is perfectly OK, but you should try to avoid food as a reward. However, surrounding yourself with healthy foods will help you avoid gaining weight, in case you should end up relying on food as you strive to stop smoking.

2) Go for a walk or job whenever a craving strikes. It is recommended that individuals who wish to stop smoking get some form of daily exercise. Exercise helps counter the symptoms of nicotine withdrawal that smokers experience upon quitting. Endorphinsthose famous pleasure chemicalsare released each time you become engaged in an exercise activity. Some form of daily exercise will not only help you feel better and keep you distracted from smoking, but it will also ensure that you don’t experience any significant weight gain.

3) If you don’t have time to incorporate a daily exercise regime into your schedule, try to find hobbies that keep you outside and off the couch. Maybe you can rediscover the freedom and fun of riding a bicycle. Perhaps you enjoy gardening, or note that the yard needs a little work done. For fun, take a dance class, or purchase a videotape you can practice with at home.

4) Avoid drinking alcohol. Not only is alcohol loaded with calories, but also for many people it is often associated with smoking. Drinking alcohol can be difficult without getting the urge to reach for your cigarette case.

5) Practice deep breathing and other relaxation techniques. Whenever you feel the urge to smoke, find a quiet, dark place and sit down for a few moments of deep breathing and visualization. Instead of reaching for the chocolate, chips, or cookies, strive to spend a few moments alone practicing your deep breathing. This will help you overcome the urge to smoke and eat.

6) Treat yourself to non-food reward items. Some individuals treat themselves with decadent dark chocolate, slice of cake, or other rich food items. Give yourself some kind of reward for each day or week that you go without smoking, but strive to reward your self with mostly non-food items. Instead of food, give yourself a long, luxurious bubble bath, a new clothing item, or just the gift of a quiet, stress-free evening watching your favorite TV show or movie.

7) Use smoking cessation products such as nicotine gum or the nicotine patch. These products can not only help you conquer your smoking habit, they can also keep you from overeating. Whenever you feel the urge to substitute your cigarette with a piece of food, pop a piece of nicotine gum instead.For more information on quiting smoking have a look at the quit-smoking-expert

Stop Flapping your Wings and Quit Cold Turkey

February 2nd, 2008    Subscribe To Our Feed

Many smokers may think that quitting cold turkey is a more painful process than a gradual withdrawal from nicotine. However, some quitters maintain that quitting cold turkeyan immediate and complete withdrawal from nicotine without the aid of nicotine supplementsis a better way to go because nicotine supplements merely draw out the process and the nicotine addiction.
WhyQuit.com maintains that, as long as nicotine is still in a smokers system, his body will continue to crave its full complement of the drug. Rather, if the smoker practices complete nicotine cessation, his withdrawal period will be shorter (roughly two weeks) and his cravings less intense. A mere 20 minutes after smoking her last cigarette, a smoker will already start to feel the positive effects of quitting. Within 72 hours of complete nicotine cessation, all nicotine and carbon dioxide will be gone from a smokers system, and he will be well on his way to improved health.
However, the first few weeks of nicotine withdrawal will require a smoker to be determined and outwit her addiction. Below is some advice from successful quitters on how to stop making excuses and get started on quitting, cold turkey.
Make a list of reasons and keep it handy. When you first decide to quit, make a list of reasons why you are motivated to quit smokingit could be health concerns, overall fitness, appearance, or anything that you personally consider a good reason to quit. Keep your list handy for consultation whenever you get the urge to light up another cigarette. Both your mind and body will be craving nicotine, and you need to prepare your defenses.
Be aware of your triggers. Smoking is not only a physical addiction to nicotineit also has an element of mental addiction. As youre preparing to quit, pay attention to any events or feelings that may trigger youre craving for a smoke. When you feel stressed out at work or depressed, do you reach for the cigarettes? Consider the situations in which you smoke most often, and brainstorm ways to combat those habits once youve quit.
Some ways that many successful quitters have worked through nicotine cravings include:
* Avoiding smoky environments like bars or clubs,
* Starting new habits like exercise, hobbies, or classes to distract yourself from smoking, and
* Having healthy snacks such as celery and carrots on hand to keep your hands busy.
Form a support group. Without support from your friends and family, quitting smoking will be a much more difficult process. Tell close family members and buddies about your intentions to quit, and ask for their patience and support. Additionally, it is often helpful to get guidance and support from other smokers who are quitting or who have successfully quit.
Many online groups can be found by searching on how to quit smoking. These groups offer discussion boards and sometimes counseling either in-person or over the phone. You can also speak with your healthcare or insurance provider for local groups that offer face-to-face support.
Implement a reward system. Every time you resist the urge to smoke a cigarette, you come one step closer to successfully quitting. Be sure to recognize to yourself and others the progress youve made. Reward yourself on a regular basis with something that you would find motivationalanything from time to read a good book to a weekend trip.
Change your mindset. Because of the difficulty of quitting smoking, many smokers feel defeated before they even start. To quit successfully, you need to make a conscious effort to change your mindset to guarantee a positive outcome. Instead of dwelling on the obstacles, remind yourself of the reasons why you quit, and how your life will improve after you have stopped smoking. Engage in meditation or behavioral therapy to reinforce new, healthier habits and kick the unhealthy nicotine addiction.
Conclusion
Quitting smoking is one of the most difficult challenges that many people will face in their lives. Within one year after quitting, smokers have only a 5-10% success rate. By quitting cold turkey, you decrease your withdrawal time and increase your chances of success. With support and planningand plenty of time and patienceyour smoking days will become a thing of the past.For more information on quiting smoking have a look at the quit-smoking-expert

Spousal Support� How to Help your Significant Other Quit Smoking

January 30th, 2008    Subscribe To Our Feed

Everyone has heard how difficult it is to quit smoking. When smokers try to quit, their family and friends would often like to know how they can help. Although smokers wont quit until they have made the decision for themselves, once the decision has been made, a spouse can provide a great amount of support and encouragement.
* Listen. Whether you are a smoker, ex-smoker, or nonsmoker yourself, the process of quitting is different for every individual. Once your spouse has announced his or her intention to quit, sit down and have a conversation. What are her expectations? What are his greatest fears? Work through the best ways in which you can help your spouse quit successfully.
* Learn. Particularly if you are a nonsmoker, learn about smoking and nicotine addiction. Read up on the physical and mental aspects of quitting smoking, especially those associated with the method your spouse has chosen. It may be helpful to join a support group for the friends and family of smokers who are quitting and learn more about others experiences. The physical effects of nicotine withdrawal are strongest in the first month, but mental cravings will continue for several months. Learn methods to deal with these cravings, so you can help your spouse on a daily basis.
* Be Patient. Feelings of anger, irritation, and depression are par for the course when a person is trying to quit smoking. As a supportive spouse, you need to be aware that some days will be more difficult than others, and keep in mind what your spouse is trying to achieve. If your spouse is taking out these feelings on you, wait until he is in a better mood and approach him for a conversation about how to better handle the situation. Make sure your spouse knows that you are completely supportive of her efforts to quit, but you would like to work with her to find better outlets for her frustration during the process.
* Sympathize. If you are an ex-smoker yourself, you can empathize very closely with what your spouse is going through. If you are a nonsmoker or a smoker who has never tried to quit, you will not be as familiar with the process of withdrawal and recovery from nicotine addiction. When times get rough, take a few moments to put yourself in the place of your spouse, and sympathize with the challenge of quitting. If you are making plans for the two of you, keep your spouses efforts in minddont make reservations at a smoky bar or restaurant that may be tempting. Or if you are a smoker, respect your spouses wishes and keep cigarettes hidden and outside of the home.
* Praise. From day one, praise your spouse loudly and often. The praise may be in the form of a few words of encouragement or a small surprise gift. Whatever form it takes, your praise shows your spouse that you appreciate the hardships shes enduring and will support her until she has successfully quit.
* Be supportive. What, exactly, does this mean? Many of the actions described above fall within this mandate. Being supportive is an overall attitude toward your spouses attempt to quitdo whatever you can to ensure success and help him along the way. If you started the quitting process by listening carefully to your spouses plans and wishes, you will know just what to do to be supportive in your particular situation.
* Dont judge. The majority of smokers who try to quit are unsuccessful on their first try. A year after quitting, only 5-10% of quitters will still be smoke-free. If your spouse has a short relapse or is unsuccessful the first time quitting, dont judge her or blame her. Nicotine addiction is extremely hard to break because of its physical and mental aspects. No matter how the effort to quit turns out, make sure you support your spouse and give him your unconditional love.
Conclusion
Keep in mind throughout the process of quitting that your spouse is making a healthier choice for you both. Even though there will be difficult times, the goal of a smoke-free house and lifestyle is well worth any temporary discomfort. Just be patient and supportive, and you will both be glad of the outcome.For more information on quiting smoking have a look at the quit-smoking-expert

Sex-Ed: Effects of Prolonged Smoking on your Sex Life

January 23rd, 2008    Subscribe To Our Feed

For both men and women, smoking for long periods of time will cause your sex life to be less enjoyable, eventually causing many problems with your sex life and experiences. The chemicals that move through the blood stream eventually moves through ones body when they are smoking. This causes the blood flow and hormones to change. This doesnt change the sex life of your partner for the better, but rather, prevents them from enjoying sex as much as possible. It may also cause problems if you are trying to become pregnant or are already pregnant.

For men, smoking can cause several problems with sex. One of the major problems attributed with smoking is erectile dysfunction, also known as ED. Through smoking, men have more problems with erection or with completing intercourse. This is because of the higher blood pressure that smoking causes. The circulation in a mans blood stream is not moving at a normal pace, but is much higher. Because of this, it causes a narrowing of blood vessels in the pelvic area and reduces the blood flow. By smoking, the chemicals in your blood stream will cause a change in your bodys functioning, eventually causing a change in your sex life.

Women may have the same problems with sexual factors if they are smoking. Smoking causes the hormones in the blood stream to function at a much lower level than normal. Because of the uneven flow of hormones and cardiovascular functioning, women will have a slower ovulatory response time when having sex.

Another problem that may occur when a woman smokes in relation to her sex life is through the use of oral contraceptives or other methods of birth control. If you are taking some type of contraceptive and also smoke, it will cause problems related to cardiovascular diseases. This is because the hormones from the contraceptives cause a change in womens blood pressure. This will react not only to the womans body, but will also react to the extra chemicals that are in a womans body from the smoking. This includes things such as blood clots, heart attacks and strokes. This is then also increased through the smoking, causing a high risk for disease among women.

If you are trying to become pregnant, smoking has shown to cause prevention for women to conceive, as well as cause problems with infertility. The first reason for this is because of the slower response time from the woman. Another reason why it is harder for a woman to become pregnant is because of the chemicals that are found in cigarettes. This changes the cervical fluid in a womans body, causing it to become toxic. If a man smokes, the chances of a woman becoming pregnant also remain low. The same toxic chemicals can move into a mans sperm, causing gene mutations, miscarriage, birth defects, cancer, or other problems from a child. It may also prevent the woman from becoming pregnant.

If a woman is pregnant and smokes, there are several risks that she is taking. Cigarettes are filled with several chemicals that are bad for the health of the child. The chemicals in this tobacco are passed from the mother to the fetus. Smoking can cause premature birth, miscarriage, and other problems with the unborn child. Nicotine levels in a born child are often high when they are born, causing withdrawal symptoms to occur for a period of time after they are born. This may cause sickness from the newborn baby to occur more than expected.

While smoking is often attributed with a better sex life, in reality, it can become detrimental to your sex life in many ways. This is something that can be seen through the changes that occur from smoking in both men and women. Hormone changes and shifts in blood flow are two of the major changes that happen when smoking. If you are trying to become pregnant, or are already pregnant, smoking can cause severe problems to your unborn child.

By stopping your smoking habit, you will allow a normalized pace of your blood circulation. This will allow a more fulfilling experience for both you and your partner. Quitting your smoking habit will also allow better chances for pregnancy or for your child.For more information on quiting smoking have a look at the quit-smoking-expert

Withdrawals with Grace� Six Tips to Staying on the Quit Smoking Game Plan

January 19th, 2008    Subscribe To Our Feed

Making the decision to quit smoking, although a huge step; is only the first step in a long journey. Once you have decided to quit, how do you stay on the straight and narrow? Read on to learn six tips for quitting successfully.
1. Make a list of reasons to quit.
Make a list of reasons why you want to quit. Or, if you still take a bit more convincing, make a list of pros and cons to smoking. If youre like the majority of smoking, the cons of smoking will greatly outweigh the pros.
Do you want to quit because you are concerned about healtheither youre own or that of your loved ones? Maybe you realized that the price of smoking is actually costing you a better car, new clothes, or even a house down payment. Whatever your reasons for quitting, write them down and keep them handy to remind yourself when the going gets rough.
2. Anticipate your cravings and formulate a plan of attack.
Nicotine is an addictive drug. Its only a matter of time before you start getting cravings; depending on how often you smoked, it may only be a matter of minutes!
When you are getting ready to quit, pay attention to when you smoke. Is it on a regular schedule? Do you smoke when you are stressed or tired? Note both the times of day and the situations that cause you to reach for a cigarette and think of ways that you can avoid doing that in the future. If being in bars or social situations makes you want to smoke, you may need to spend more time at home until you get your cravings under control. If you miss the smoke breaks at work, be sure to take a break during the day by walking around your building or finding a quiet place and reading a magazine for about the same length of time you would have been out smoking.
Many people also find that medications can help with nicotine withdrawal. Several medications are approved by the U.S. FDA, and are available either over the counter or as a prescription. Talk to your doctor about what medication, if any, may be right for you.
3. Join support groups.
Your first support group should be your close family and friends. Let them know that you are going to quit, and ask them to encourage you throughout the process. People who are around you every day also need to be patient, since quitting can often make people irritable. Just ask for their support and understanding, and the people you care about will probably be happy to help you become a healthier person.
Even if you have support from family and friends, temptation still abounds. Former smoking buddies may tempt you to smoke, either because they miss you at the smoke breaks or because they feel guilty for not quitting. What many ex-smokers find helpful is support groups made of others that are currently quitting or who have successfully quit. Many such groups are available online as discussion forums such as WhyQuit, the American Lung Associations Freedom from Smoking, and The Quit Smoking Companys message boards. If youd prefer in-person support, visit Nicotine Anonymous or Smart Recovery to learn about groups in your area.
4. Dont let a minor slip-up become a major deterrent.
The fact is most people are not successful the first time they try to quit. Dont be too hard on yourself if you give in to the urge one day and smoke a cigarette. You could use it as an excuse to become a full-time smoker again. Or you could accept that mistakes happen, and try again the next day. Having one or two cigarettes while youre trying to quit doesnt negate all of your good efforts.
If you fall off the bandwagon, pull out your list of reasons to quit and re-motivate yourself. Take the time to think about why you smoked and how you could avoid it in the future. If you dont succeed in quitting the first time and go back to smoking, remember that every day is an opportunity to become a nonsmoker. When you finally succeed in quitting, all those other times will have contributed by giving you practice and reminding you of the benefits of quitting.
5. Make a list of goals.
Now that you have your list of reasons why you want to quit, also make a companion list of goals both smoking and nonsmoking related to motivate yourself. Maybe youve tried to quit before and had a relapse after one month; therefore, making it past one month this time would be a significant accomplishment. If you are quitting in hopes of achieving better physical fitness, your goals might be finishing a 5k race or playing with your child for an hour without getting tired.
Your goals can be anything, as long as looking at them reminds you of why you wanted to quit in the first place, and motivates you to stick with it.
6. Reward yourself for reaching those goals.
Once youve reached a goal on your list, take the time to reward yourself for your hard work. Quitting smoking is a difficult process, and rewarding yourself along the way helps keep you motivated and moving forward. As you reward yourself with a new outfit, a night on the town, or a favorite dessert, think about how far youve come and what a great feeling it will be when you reach the Big Goal: quitting smoking for good.For more information on quiting smoking have a look at the quit-smoking-expert

Withdrawal Worries� What Happens After You Quit Smoking

January 10th, 2008    Subscribe To Our Feed

One of the problems many smokers have is dealing with the symptoms of withdrawal. This is partly because the symptoms are so strong, but is also largely because they are unexpected. For this reason, it is important for smokers who are trying to quit to be aware of the possible withdrawal symptoms ahead of time and to make plans for dealing with them.

Dizziness

Sometimes, you will experience dizziness when you quit smoking. This is because of the increase in oxygen in the blood combined with the blood pressure lowering back to normal. For this reason, it is important for you to be careful if trying to quit. Be aware of this possibility and dont work too hard. You can also try going for a walk, getting fresh air, or slowly changing positions. Dizziness often lasts for several days before going away.

Coughing, Runny Nose, and Sore Throat

No, this isnt a cold. When you quit smoking, your bodys respiratory system attempts to clean itself out. This can result in excessive coughing and even a runny nose. It is best to drink lots of fluids at this time in order to help your body cleanse itself.

At the same time, you may get a sore throat. This is because your throat is clearing away the tar and nicotine and growing new tissues. Sucking on sweets or throat lozenges can help, as can eating honey.

Tightness in Chest, Flatulence, Constipation, and Headaches

Again, you arent sick. This isnt the flu; these are withdrawal symptoms as your body attempts to recover from the nicotine, tar, and other toxins it endured from smoking. The tight chest is actually caused from all of the coughing you have been doing. Your chest muscles have become sore, so you need to do relaxation exercises and try some deep breathing to relax your chest muscles.

The movement in your intestines temporarily slowing down causes the flatulence and constipation. If you eat plenty of fiber and drink lots of fluids, you should see a little relief. The headaches are the result of an increased blood flow to your brain. In addition, this blood has more oxygen. Relaxation exercises and drinking fluids will also help with this problem.

Mood Changes, Concentration Troubles, and Fatigue

You will most likely feel irritable or angry when you quit smoking. This is because your body is desperate to get more nicotine. Relaxation exercises can help you get through this. It is also important to let your anger out in a safe way. If you try to bottle it up, you will become tenser and you will feel a greater need to have another cigarette.

You may also have difficulty concentrating. This goes back to the increased blood flow to you brain. Basically, your brain is not used to this and is not sure what to do. It is used to relying on the stimulation provided by the nicotine. It will take a few weeks for it to remember how to do its job without the help of the drug.

At the same time, you might experience feelings of fatigue. This is because your metabolic rate returns to normal after you quit smoking. It is important that you dont over exert yourself at this time. Give your body time to become adjusted to the change. This should take a few weeks.

Withdrawal symptoms can begin to appear as soon as 4 hours after your last cigarette. For most people, the intensity of the systems reaches its peak at around three to five days and they disappear after 2 weeks.

Boredom

You might even experience boredom or feel like you are cooped up. This is because you are missing your friend, the cigarette. You are used to spending time with your cigarette and occupying yourself with smoking. You need to try to find new things to do that will keep both your hands and your mind busy. Try riding a bike, going for a short walk, or swimming. Or, do a small task that will keep your hands busy, such as cooking, doing dishes, painting, writing a letter, knitting, sewing, or gardening. You might even run a few errands or get out of the house for another reason, such as to watch a movie.For more information on quiting smoking have a look at the quit-smoking-expert

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