Beginning to increase your physical activity before you quit smoking may remind you how much smoking slows you down, when you have trouble breathing or start to cough during exercise.
Replace smoking with other activities that occupy your hands and your mouth.
Make a list of when and where you are most tempted to smoke, and list healthy activities you can substitute when you have the urge.
Try to do at least 30 minutes of physical activities on most days, even if it is in a few shorter increments. If you need more guidance, talk to your doctor or dietitian. When you quit smoking, you can breathe and get around more easily, and nutritious foods such as fruits and vegetables taste better when you are not smoking. A craving only lasts about 5 minutes. If you can distract yourself for 5 minutes, the craving will usually pass. Try not to do things that tempt you to smoke, such as drinking or socializing in a bar, or tempt you to eat when you're not hungry, such as bringing a bag of chips in front of the television. Get enough sleep; when you are tired, you are more likely to crave cigarettes and food. But changing too much too quickly can increase the stress you feel as you try to quit smoking.
Drink less caffeine; although you may think it will make you feel better, caffeine can worsen the jittery nervous feeling that may accompany nicotine withdrawal. Water retention may cause a deceptive weight gain of up to 5 pounds in the week after quitting smoking, but this is not a real weight gain, and your body will go back to normal. This can cause extra stress that can lead to extra snacking, especially over the holidays when more food is around, or relapsing back into smoking to cope with the stress. Not everyone gains weight when they stop smoking, but the average weight gain is about 10 pounds. Beginning to increase your physical activity before you quit smoking may remind you how much smoking slows you down, when you have trouble breathing or start to cough during exercise. Try to stay positive, and try not to panic about modest weight gain; if you do gain weight, your healthy habits will help you lose the weight once your body gets back to normal. If you are struggling or anxious about trying to quit smoking, talk to your doctor about nicotine replacement such as nicotine gum or a nicotine patch. Managing cravings Once you stop smoking, it is important to learn how to reduce your cravings for both cigarettes and food. A. – never let yourself get too Hungry, Angry, Lonely or Tired. But changing too much too quickly can increase the stress you feel as you try to quit smoking. Healthy eating Improving your eating habits gradually can help prevent weight gain, as well as help you feel better as you quit smoking.
Article Source: Stop Smoking Program
