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7 Tips to Help You Quit Smoking

7 Tips to Help You Quit Smoking

So, you’ve decided to quit smoking. That’s awesome, and you’ll undoubtedly notice that your health and overall sense of well-being will improve exponentially after you’ve quit, but the first few weeks going smoke-free will be hell on wheels (and not in that “good” way). Though nicotine itself will leave your body relatively quickly, a long-standing habit is difficult to break, and it’ll take a few months to get past the psychological addiction as well as the physical one.

Hopefully some of these tips will help you out a bit.

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    1. Have a Strong Support System

    It’s important to let your friends and family know that you’re serious about quitting, and why you want to do so: telling other people makes you accountable to others as well as to yourself, and they’ll be able to help you out by being supportive and encouraging when you need them to be. Make sure they understand that you’re going to be a grump-faced jerk for a little while as you try to break the addiction, but that you appreciate their support. Let them know exactly what you need from them (keep you away from cigarettes; distract you; let you lie on the floor watching Die Hard 50 times in a row, etc.) and let them help you when you need it—don’t be stubborn and try to face this alone.

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    2. Cut Back Before Cutting Out Completely

    If you’ve been a moderate-to-heavy smoker for a while, quitting cold turkey will be absolutely horrible, and you’ll be far more likely to jump right back into smoking out of sheer desperation. Start by cutting back by a couple of cigarettes a day for a week, then cut down more each consecutive week. Once you’re down to 1 or 2 smokes a day, you’ll be in a much better space to cut it out completely.

    3. Take it One Day at a Time

    “A journey of a thousand miles begins with a single step”, but if you’re staring at the seemingly endless horizon of a thousand-mile journey, you’re going to plunk your butt down on the ground, cry a bit, and light up a smoke. It may sound difficult, but try not to think about how much time it’s going to take for you to kick this habit: try to stay present, in the moment, one moment at a time.

    Any time you start to feel overwhelmed, bring your attention back to your breathing, and recognize just how many minutes you’ve spent that day not smoking. See if you’re able to add another minute to that, and then another. Soon you’ll get distracted by something else, and at the end of the day it’ll be a great epiphany to see that you’ve spent 20+ hours not smoking.

    4. Drink Water, and Chew Fennel Seeds

    The former sounds like pretty solid advice, but you might be wondering about the latter: fennel is a mild diuretic (it helps eliminate water from the body), so drinking plenty of water + chewing fennel = flushing toxins out of your body more quickly. Fennel also helps to freshen breath, and keeps your mouth active when cravings might arise so you’re not tempted to toss food in there instead.

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    5. Get Active

    Nothing makes you appreciate a clearer cardiovascular system than physical activity. If you’ve been mostly sedentary, try Yoga or Tai Chi to get you up and moving without straining yourself, or take up swimming: it’s a full-body exercise that can be as gentle or challenging as you need it to be.

    More active folks can sign up with a running group (which will also help you socialize with people who have healthy lifestyles), so there’s a solid support/encouragement system in that social group as well. You can run with others at the same level as yourself, and you’ll feel great as you all progress together.

     6.Take Up a Hobby

    Keeping your hands (and mind) focused on a specific task will keep you from thinking about shoving cigarettes into your face, and you’re less likely to have cravings when you’re focused intently on something amazing. Aim for a hobby that requires a significant amount of care and concentration, and begin with small projects that you can complete in a day or two: finishing them quickly will give you a sense of accomplishment, and will keep you from getting frustrated with them and turning back to cigarettes to calm you.

    Video games can also be distracting, though turning to something like World of Warcraft to get over your smoking addiction might not be the best idea: you’ll just be trading one vice for another.

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    7. Stay Away from Smokers

    This one might be the most difficult,  especially if your social circle is mostly comprised of people who smoke, or if the activities you participate in on a regular basis encourage smoking. Unfortunately, it’s often when we try to kick a bad habit that we discover who our true friends are: when you tell people around you that you’re trying to quit smoking, it’s more than likely that a few of them will make fun of you for it, and try to mock you or pressure you into having the occasional drag. Those who aren’t proud of their own addictions tend to encourage others to join them in it so they don’t feel as guilty, and they have someone with them who’s along for the ride. You could very well find yourself in awkward situations with people you considered friends, but who will give you no support as you try to give up smoking for good.

    If situations like these arise, you’ll need to distance yourself for a little while until you’ve made enough progress that you won’t be enticed by others who may offer you cigarettes. If certain people give you grief about your choice, then it might be a good idea to re-evaluate your relationship with them.

    Be patient with yourself, and give yourself time to heal as the nicotine works its way out of your system. You’ll feel like absolute hell for a while, and you’ll be a cranky, snarling mess to be around, but that passes quickly—before you know it, you won’t have any more cravings, and you’ll be able to run up a few flights of stairs without wheezing.

    Good luck!

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    Featured photo credit: The Last Cigarette via Shutterstock

     

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    Last Updated on December 13, 2018

    12 Practical Tips To Stay Fit For Christmas

    12 Practical Tips To Stay Fit For Christmas

    Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

    A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

    1. Eat Before Heading Out

    First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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    2. Select The Treats

    Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

    3. Avoid Skipping Meals

    Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

    4. Drink With Moderation

    It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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    5. Be Active

    You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

    6. Get Out Of The House

    Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

    7. Don’t Skip Your Strength Workouts

    Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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    8. Set Realistic Goals

    You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

    9. Enjoy Yourself

    Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

    10. Drink A Lot Of Water

    This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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    11. Eat Less And More Often

    Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

    12. Prioritize Your Workouts

    Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

    So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

    Happy Holidays everyone!

    Featured photo credit: rawpixel via unsplash.com

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