• Home
• Using Nicotine Gum to Quit Smoking
• Using the Nicotine Patch to Quit Smoking
• Quit Smoking with Hypnosis
• Links
• About Us

Switching Habits � Quit Smoking and Start Moving

November 6th, 2007    Subscribe To Our Feed

Because nicotine acts as an appetite suppressant, many smokers who try to quit also face the prospect of gaining weight. To increase the health benefits of quitting and also reduce your risk of weight gain, why not put down the cigarettes and pick up good exercise habits at the same time?

Battle the Bulge
As mentioned above, smokers who are trying to quit may gain weight due to the fact that smoking affects your metabolism. It is also common for ex-smokers to want something in their fingers besides a cigarette, which can lead to excessive snacking on junk food. For many smokers, a cigar or cigarette marks the end of meal. Without that cue to stop eating, ex-smokers may continue long past the point of fullness.
The good news is that, within three days of quitting, you will have more energy. Put that excess energy to work and begin a workout plan. If you have been leading a mostly sedentary life with little physical activity, be sure to start slow and not overdo the amount of exertion. Begin with an easier activity such as walking or light stretching. Once you are comfortable with these activities, you can continue with those or move into more challenges forms of exercise such as group sports and strength training. No matter what your physical shape is, be sure to consult with a doctor before starting a new workout regimen.
Along with exercise, watching what you eat will help you stay slim and become more fit as you quit smoking. Rather than reaching for potato chips during your favorite TV show, keep celery or carrots sticks handy. This fulfills the need to have something between your fingers without adding too many calories or fat. Carefully control your food portions so that, when the food on your plate is gone, you have eaten the appropriate amount of calories. This way, you wont need the cigarette to signal a meals end.

Manage Stress
Stress is a factor of everyday life, whether it happens at work or at home. Many smokers list stress reduction as one of the reasons they continue to smoke. Therefore, if smoking is a stress management technique for you, quitting smoking will take away a stress management skill as well as place new stress on you in dealing with nicotine withdrawal and creating a new lifestyle for yourself.
However, regular physical exercise is a great stress management technique. Pay attention to your body to learn whether you are an early riser or prefer to work out in the afternoons or evenings. When you feel a nicotine craving coming on, grab your tennis shoes and go for a walk or practice the calming practice of yoga. Even ten minutes of exercise at a time can help keep stress at a manageable level.

Learn New Activities
Use exercise as a reward for learning to take better care of your body. Have you always wanted to learn how to ski or swing dance? Nows your chance!

Within three to nine months after quitting, your lung function will be greatly improved and any coughing, wheezing, or breathing problems should be a thing of the past. Plus, with all the money youve saved on buying cigarettes, cigars, or other tobacco products, you can afford to join a gym, take some classes, or even splurge on a sports trip for hiking or skiing.

At home, use exercise tapes and books to learn everyday exercises that will increase your aerobic fitness. To keep up your motivation, make plans with a spouse or friend to work out together. Another good way to maintain your drive to exercise is to set goals like finishing a 5k race or making it through an entire kickboxing class without needing to take a breather. When you have achieved one of your fitness goals, pat yourself on the back for becoming a smoke-free, healthier version of you.

The opportunities for physical activity range from equipment-free, low maintenance exercises to options that require a significant amount of equipment and training. Popular activities include:
* Walking
* Running
* Yoga
* Team sports
* Golf
* Skiing
* Swimming
* Kickboxing/Martial Arts
* Strength training
* Ice skating/Rollerblading

Now that youve made the decision to quit smoking, taking your fitness goals one step further and get moving at the same time. Starting a new, positive habit to replace the old one will keep your mind engaged and give you a great sense of accomplishment. Youll also become more fit and healthy in the bargain!For more information on quiting smoking have a look at the quit-smoking-expert

Be Held Accountable� Sign a No-Smoking Contract!

October 23rd, 2007    Subscribe To Our Feed

Signing a no-smoking contract will allow you to further the mental change that you will be making when you decide to quit smoking. The first thing that it will allow is a way of showing your motivation to kicking the habit of smoking. The next thing that it will allow is for you to remind yourself of the commitment that you are making and sticking to by quitting smoking. By having a physical no-smoking contract available to you, you are allowing yourself to be accountable to stop your habit as well as giving yourself a physical form of remind yourself of the intentions you have to quit smoking.

Your contract will first allow you to be able to be accountable for the day that you decide to quit smoking on. Once you decide the day that you decide to quit smoking, you should make your contract, starting out with the specified date. It is important to keep this as the main commitment to yourself so that you can carry out with your plan.

The contract can then hold several things in order to help keep you motivated and committed to the process. Most contracts that are written include all of the details of what you are signing. Because of this, your no-smoking contract should be detailed and comprehensive. The first thing to include in your contract can be the reasons for you quitting. This may be for health reasons or because of relationships that are suffering because of your smoking habit.

The next thing to include in your contract is a list of those things that make you want to smoke, also known as triggers. This may include spaces that make you crave a cigarette, or certain emotions, such as stress, that lead you to smoke. By understanding these different trigger points and allowing yourself to commit to change them through the contract will help you carry out with your plan to quit smoking.

Another important part of your contract is outlining the different methods that you will be using to quit smoking. This includes changing your environment and diet, as well as the use of physicians, smoking support groups, knowledge and friends and family to help you break your bad habit. By knowing what positive aspects are changing from your desire to quit smoking, it will further motivate and commit you to leaving your smoking habit behind.

Many no-smoking contracts include rewards that you will receive by quitting your smoking habit. You can reward yourself in several ways, either by giving yourself smaller things at the end of each day, or by rewarding yourself with bigger things at the end of certain periods of time. You can also include the rewards that you will receive through your changing health and changes in relationships on your contract. By seeing what you will receive by carrying through the process of quitting your smoking habit, you will be able to commit easier to breaking your habit and staying with the contract.

The next step to take with your no-smoking contract is to have someone else sign it who will help you prepare and be accountable for you to stop smoking. Make sure that they know your plan and are willing to hold you responsible for quitting your habit. This will give you extra support in your efforts and plans to stop smoking. You may want to ask the person or people who sign the contract to help you in changing the trigger points as well as being included in the things such as the rewards. This can further motivate you to quit smoking.

Signing a no-smoking contract is one way of motivating you to stop smoking. It will allow you to outline the necessary steps and plans that you need to take to quit smoking. It will also give you a physical form to look at when you are going through the stages of withdrawal. By having a contract, you will be able to stay focused on your goal. This will allow you to have a consistent reminder and way to motivate yourself. By having a no-smoking contract, you will also be able to keep a positive attitude while going through the hardest stages of giving up smoking. Sticking to your plan to quit smoking is the key to successfully quitting. This can be done easier by making yourself accountable for the different parts to your plan.For more information on quiting smoking have a look at the quit-smoking-expert

Five Tips to Avoid Weight Gain when calling it quits on Smoking

October 18th, 2007    Subscribe To Our Feed

One concern of many who try to quit smoking is the possibility of weight gain. In truth, it does happen. Not to everyone, but it does happen. On the other hand, some people actually lose weight when they quit smoking and others stay the same. In addition, those who do gain weight often lose it again in a few months after giving up smoking.

The reasons for weight gain after smoking cessation are varied. For some, smoking actually reduces the appetite. For others, food actually tastes better because their sense of taste has returned. Yet others are in the habit of smoking after a meal. Since they cant smoke, they choose a second helping over a cigarette. For these people eating more than they did while smoking is the cause of the weight gain.

There are also physical changes that occur to the body from smoking. Smoking does increase a persons metabolic rate, which causes calories to burn more quickly. In addition, the body doesnt digest food properly and insulin levels are depressed, which can reduce weight gain. In fact, a heavy smoker can burn up to 200 calories per day from the increased metabolism of smoking.

Make Smoking Your First Priority

Research into the connection between weight gain and smoking cessation has shown that it is best to make smoking your first priority, then, once this is successfully managed, you can look at losing weight if necessary. Trying to quit smoking can be stressful as it is, you dont need to stress yourself out more by worrying about weight gain. Combining both will only serve to stress you more.

Monitor Your Food Intake

Since smoking does increase your metabolic rate, you might want to make a few changes in your diet to compensate for the lack of metabolism. This may not always be necessary. In fact, you may be able to continue your normal diet without gaining weight. But, if you are really concerned about the possibility of gaining weight, you can cut back on a few simple things such as butter to reduce your caloric intake.

Some food for thought eliminating the following foods from your diet will help you make up those extra 200 calories that may not be getting burned now that you have quit smoking:

* 1 hot dog and roll = 250 calories
* 2 frozen waffles = 240 calories
* 20 potato chips = 220 calories
* 2 light beers = 220 calories
* 2 oz of cheddar cheese = 220 calories
* 4 chocolate sandwich cookies = 213 calories
* 1 small order of McDonalds fries = 210 calories
* cup of macaroni and cheese = 205 calories
* 2 tablespoons of butter = 200 calories

Increase Activity

Even a small amount of added activity can help compensate for the calories that may be no longer burned off when quitting smoking. Now that you have quit smoking, your energy levels should be higher, which should make it easier for you to engage in physical activity. For example, a brisk 45 minute walk will burn 200 calories, as will 30 minutes of swimming laps. In addition, engaging in these activities can help keep your mind off cravings by distracting you from smoking and helping reduce stress and tension. In fact, your brain releases endorphins when you exercise, which helps make you feel better, and increases your metabolism, which helps you burn calories faster and more efficiently.

Satisfy the Oral Fixation

For many smokers, the primary gratification of smoking is to satisfy the oral fixation. Dont substitute food for cigarettes to fulfill this desire. Wait to eat until after the urge to smoke subsides. For starters, eating every time you want a cigarette can certainly lead to weight gain! Secondly, you dont want to substitute food for cigarettes, and eating when you have a craving will train your body to rely on food the same way it did cigarettes. Instead, chew a piece of gum.

Drink Fluids

Drinking lots of water has two benefits. First, it makes you feel full, which will make you less likely to overeat. Second, it helps flush out the toxins in your body namely nicotine. If you absolutely must have something with flavor, try to avoid soft drinks. Instead, keep club soda and vegetable juices on hand.For more information on quiting smoking have a look at the quit-smoking-expert

You�re not too old To Kick the Habit

September 12th, 2007    Subscribe To Our Feed

Do wish you could stop smoking, but think you’re just too old to kick the habit? Research has proven time and time again that you are never too old to stop smoking. As soon as you rub out your last cigarette, you will begin to experience the health and lifestyle benefits of living without smoking. Here are eight things you should know if you think you might be too old to kick the habit.

1) If you think it’s too late to make a difference, think again. You can always improve your health, and one of the best ways to do that is to stop smoking. Even if you have been smoking for 50 or more years, the effect of quitting can be noted right away. Just 20 minutes after your last cigarette, your body will demonstrate a marked improvement. Your blood pressure and pulse will decrease closer to their normal range. Eight hours after your last cigarette, the nicotine and carbon monoxide in your bloodstream will be cut in half!

2) You will breathe better if you quit smoking. Is anyone ever too old to breathe better? If you enjoy laughing and singing (and who doesn’t?), you can bet that you will once again be able to give a big belly laugh and sing at the top of your lungs once your lungs have been cleared of the mucous and debris left behind by years of smoking. If you are prone to coughs, wheezing, and snoring, stopping smoking will help alleviate these conditions significantly.

3) You will have more energy. Smoking robs your body of breath and life, leaving you feeling sluggish and tired. If you quit smoking, you will have the strength to do the physical activities you want to do, without the strain imposed by smoking.

4) Your risk of getting a heart attack is drastically reduced. Nicotine steals the oxygen from your bloodstream, forcing your heart to work harder. As you age, your risk of getting a heart attack increases. If you don’t want to become part of the statistics, you should seriously consider kicking your smoking habit.

5) You are better prepared to quit. If you have been a lifelong smoker, you probably already have experience with trying to quit. Rather than seeing past experiences as a failure, consider past attempts a learning experience. Why do you think you weren’t able to stop smoking? Make a list of the things that hindered your attempt to stop smoking, and the things you think were most helpful. Make a list of the things you would do if you were trying to quit smoking again. Seek out your physician’s advice on this matter. New products are fast becoming available that can help even the most hardened smoker’s quit successfully.

6) Your health insurance premiums may go down if you quit smoking. With health care at an all time high, being a smoker can get quite expensive if you’re shopping for a good insurance policy. Imagine the money you will save, and the better coverage you will receive, if you quit smoking.

7) Make a list of how your life would improve if you quit smoking. One of the best ways to get truly motivated is to become conscious of the ways smoking affects all aspects of your life. Make a Pro’s and Con’s list. What do you get out of smoking, if anything? What are the things that most bother you about being a smoker? Everybody knows that smoking is harmful on your health and on your wallet. Try to find your own personal reasons and motivations to quit. Are you embarrassed by the smell? Do you fear a heart attack? Do you worry about the effects of second hand smoke on your loved ones? Write all the things that most bother you about being a smoker, and place them in a prominent location where you can see them when the urge to light up strikes.

8) You will feel a sense of pride in quitting. What could be more meritorious than a person who has smoked for most of their life, then quits? Everyone loves hearing about such success stories. Knowing you quit after so many years will provide you with a great source of pride and strength. You may even inspire other lifelong smokers!For more information on quiting smoking have a look at the quit-smoking-expert

Ten Ways to Get Rid of Smoking Temptations in Your Life

September 12th, 2007    Subscribe To Our Feed

A new year has begun and you are ready to make good on that promise of all promises: you will finally quit smoking. Or perhaps you are expecting a new addition to the family and there is no time like the present to get rid of that unhealthy habit. Whatever your motivation may be, quitting cigarettes or any other tobacco product will quite possibly be the most far-reaching decision you are making. It will improve your overall health, reduce your risk for many illnesses, improve your outward appearance, and even save you a lot of money!

No matter what your resolve, the biggest issue to deal with at this time is that of the smoking temptations in your life. Quitting nicotine is not an easy process, and even though many have done so, each one will be able to testify to the enormous difficulty and even adversity they had to overcome to make their resolve permanent. Here are ten ways to get rid of smoking temptations in your life:

1. When you decide to quit, get rid of all smoking related paraphernalia. Toss out your lighters, crumple up and throw away your cigarettes, and give away your ashtray collection. Do not keep anything inside the house that you use for smoking. Be certain to clean out all areas that may hold some stray cigarettes, such as the glove compartment of your car, your desk at work, or your purse and jacket.

2. When taking a break at work, is may have become an ingrained habit to go outside for a smoke with your coworkers. It is time to come up with a new and equally enjoyable routine that incorporates the interactions with coworkers while staying far away from the smoke and cigarettes. Perhaps make new acquaintances in the break room with your non-smoking coworkers. Or perhaps this will be a great time for a quick and refreshing walk around the block to stretch a little bit and to take some deep breaths. You may also want to consider taking up crossword puzzles, as they will occupy you and may take away the temptation to reach for a cigarette.

3. While watching TV, many experience extraordinary cravings due to the ingrained habit of kicking back, watching an enjoyable program, and smoking. While it would be easy to suggest simply getting out and taking a walk, in and of itself this is not a realistic idea for every time you are sitting down in front of the tube. Instead, take up a new hobby, such as knitting, that will occupy your hands while you watch TV. Small quantities of unshelled sunflower seeds or pistachio nuts will also help to assuage the behavioral cravings.

4. Avoid locations that you associate with smoking, such as the local bar, the smoking section of your favorite restaurant, or the area in front of the pro-shop at your golf course. Find new hangouts.

5. If you feel vulnerable, avoid people who smoke. While you will come across the occasional smoker and will most likely be able to withstand the temptation, it is imperative to avoid the big events that draw many smokers.

6. Mimic responses to common questions and suggestions. You role-play with your children to help them deal with certain situations, and the same works for you. Practice saying no thanks in front of the mirror. Practice saying no thank you, I quit. Dont be shy about communicating your resolve.

7. Involve your friends and families to help you quit. They will be able to help you cope with temptations, and may even be able to eliminate some of them.

8. Change your peer group. If all else fails, and your friends will not support you in your decision and perhaps even try to tempt you with cigarettes, it is time to make some new friends.

9. Consistently remind yourself of the reasons for quitting.

10. Reward yourself for your resolve by spending the money you have saved by not buying cigarettes on something special just for you.

While these ideas may not guarantee that you will never again face a temptation in your life to light up, they do help you to let go of many of the habits that form around the actual activity of smoking. Stay firm and good luck!For more information on quiting smoking have a look at the quit-smoking-expert

Quit smoking side effects

August 9th, 2007    Subscribe To Our Feed

Most smokers who want to quit fail because of the quit smoking side effects, eliminating nicotine from your body is very hard and the battle can be harder than you think. Most quit smoking side effects are related to the blood sugar levels. Symptoms like inability to concentrate, dizziness or headaches may usually appear in the first three or four days. The quit smoking side effects are also called withdrawal symptoms and their intensity varies with each individual. All known statistics show that ex-smokers live longer and healthier than any smoker, and this should be a strong reason for anyone to quit. The battle with quit smoking side effects is tough particularly during the first days after quitting, you may feel irritable, confused, depressed or anxious. The cause for these quit smoking side effects is the reduced level of nicotine in the blood.

Some therapists recommend the use of nicotine inhalers, nicotine gums or patches since they release a small quantity of nicotine in the blood reducing the quit smoking side effects. Smokers who already suffer from depression or anxiety can hardly quit as they use cigarettes as a relief, in such cases psychological treatment is a must. Quit smoking side effects will be very hard to deal with for people with a stressful life, as nicotine has a relaxing effect on the human body. So in order to avoid severe quit smoking side effects the person should ask for professional help and attend ex-smoker discussions. Other quit smoking side effects which may appear include insomnia or putting on weight.

Specialists say that putting between 5 and 10 pounds of weight after you quit smoking is one of the normal quit smoking side effects. The weight problem is caused by the low levels of sugar in your blood. After smoking the nicotine passes into the blood in a matter of seconds releasing sugar reserves from the body, sugar is vital to the brain normal functioning. But the sugar passes from normal food to the blood in about 20 minutes. One quit smoking side effect is that you will feel the need to eat because your brain is asking for sugar. The problem that people don’t understand is that no matter how much you eat the body will still need 20 minutes to pass the sugar to the brain, so theoretically it won’t be a big difference between eating a candy or ten of them. To find out more about smoking side effects surf the Internet or simply visit quit-smoking-expert.

— Next Page »

Copyright © 2007 Kick The Cigarette

Kickthecigarette.com

	Enter your search terms Submit search form
	Web www.kickthecigarette.com