Smoking can become a common bad habit and can be very difficult to break. Since it is one of the addictive habits, quitting smoking can be difficult. Many smokers quit smoking every year, and so do you. To improve your chances of success, you need to take certain steps to stay motivated throughout this process.

If you've decided to quit smoking, choose an appointment for the next 2-3 weeks to mentally prepare for a difficult task.

If you've decided to quit smoking, choose an appointment for the next 2-3 weeks to mentally prepare for a difficult task.

Do you really want to quit smoking? This seems a strange but very important question that serves as the basis for a successful attempt. Keep in mind that every unsuccessful attempt can fail and you will return to the starting point. Check your motivation: make a list of all possible reasons why you want to quit smoking, e.g. B. Improving your health, eliminating this desire or a better example for your children, saving or something else.

Do you really want to quit smoking? This seems a strange but very important question that serves as the basis for a successful attempt. Keep in mind that every unsuccessful attempt can fail and you will return to the starting point. Check your motivation: make a list of all possible reasons why you want to quit smoking, e.g. B. Improving your health, eliminating this desire or a better example for your children, saving or something else.

Use this time to study your smoking habits, whether you smoke more at night or during the day, or if you tend to smoke during a phone call or after a meal with coffee or alcohol. Once you have defined your smoking habits, you can quit smoking as you can avoid the habits that motivate you to smoke.





When you reach the start date, take one day at a time. Every day you don't smoke, you will definitely be approaching your retirement. Combat all smoking cravings by doing something different, doing healthy activities, or trying to exercise or run. Do your best to help your body lose the craving for nicotine.





Evaluate your attempt to quit smoking every three to four days and identify your weakest and weakest times. This can be helpful to quit smoking and get pregnant.





It may be good to have someone to talk to about the changes you see when you try to quit smoking. If you fail at some point, it does not mean that you have failed. It just means that you have to commit again and start over.





Quit smoking without gaining weight

Not everyone gains weight when they quit smoking, but the average weight gain is 10 pounds. Weight gain is more likely if someone has smoked for 10 to 20 years or smokes one or more packs a day. Fluid retention can lead to a misleading weight gain of up to 5 pounds in the week after quitting smoking. However, this is not a real weight gain and your body will return to normal.





Even if you gain weight when you quit smoking, the health risks of smoking are much greater ... you need to gain more than 150 pounds to make your health risk as high as smoking.





The main components to prevent weight gain when quitting are:

1. physical activity

To avoid gaining weight at this point, you need to be more physically active. If you start increasing your physical activity before you quit smoking, you can remind yourself how much smoking you will stop if you have breathing problems or start coughing during exercise. Through physical activity, you can not only control your weight but also gain more energy, improve your health, quit smoking, and reduce stress and mood swings that can occur after withdrawal. Nicotine.





Try to do at least 30 minutes of physical activity on most days, even if it's a few steps. Physical activity should not be a planned exercise. It could be climbing stairs, mowing the lawn or playing with children.

2. Healthy eating

If you gradually improve your eating habits, you can prevent weight gain and feel better when you quit smoking. However, changing it too quickly can increase the stress you experience when you try to quit smoking. Eating a variety of foods every day is a good place to start and eat regularly so you are never hungry.

Do not try to quit smoking during a stressful period to avoid additional snacks after quitting. This can lead to additional stress, which can lead to additional refreshments, especially during the holidays, when there is more food nearby, or when you smoke again to deal with the stress.

3. Manage wishes

Once you've quit smoking, it's important to learn how to reduce your craving for cigarettes and food. A request only takes about 5 minutes. If you can be distracted for 5 minutes, the desire will usually go away. Replace smoking with other activities that keep your hands and mouth busy. Eat fruit or chewing gum to satisfy the sweet craving. Keep your hands busy scribbling, solving crossword puzzles, spinning or spinning a straw, pen, or pencil.





Drink less caffeine. Although you may think that it makes you feel better, caffeine can make the nervous feeling of nervousness that can come with nicotine withdrawal worse. Sleep enough; When you are tired, you are more likely to crave cigarettes and food.





Remember H.A.L.T. - never be hungry, angry, alone or tired. Reduce tension by meditating, walking, taking a bath or taking a deep breath. Find something that replaces smoking to relax, and do it all the time. Get support and encouragement; talk to a friend if you feel like smoking. Talk about something more than smoking.





Make a list of when and where you are most tempted to smoke and list healthy activities that you can replace if you want. Try not to do things that make you smoke, e.g. B. drinking in a bar or socializing, or eating when you're not hungry, e.g. B. to carry a bag of chips in front of the television.

If you have problems or are impatient to quit smoking, talk to your doctor about a nicotine replacement such as nicotine gum or a nicotine patch. This can help prevent relapse, and nicotine chewing gum has been shown to reduce weight gain.

4. Positive attitude

If you focus on quitting smoking and healing your body, your exercise and eating goals will become easier. Quitting smoking makes breathing and moving easier, and nutritious foods like fruits and vegetables taste better if you don't smoke. Try to stay positive and not be afraid of modest weight gain. As you gain weight, your healthy habits will help you.



