A. Managing cravings Once you stop smoking, it is important to learn how to reduce your cravings for both cigarettes and food. A craving only lasts about 5 minutes. Snack on fruit or chewing gum to satisfy any sweet cravings. – 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. Becoming physically active will not only help you control your weight, but will also give you more energy, improve your health, take your mind off smoking, and help relieve the stress and moodiness that may occur as a result of withdrawal from nicotine. 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. Weight gain is more likely when someone has smoked for 10 to 20 years or smokes a pack or more a day. 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 Healthy eating Improving your eating habits gradually can help prevent weight gain, as well as help you feel better as you quit smoking. Physical activity does not have to be planned exercise; it may include taking the stairs, mowing the lawn, or playing with children. Find something that will replace smoking as a way to relax and do it consistently. Eating a variety of foods each day is a good start, and eating regularly so you never get too hungry.

Even if you do gain weight when you quit smoking, the health risks of smoking are far greater…you would have to gain over 150 pounds to make your health risks as high as when you smoked. T. 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. 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. Try to do at least 30 minutes of physical activities on most days, even if it is in a few shorter increments. L. If you can distract yourself for 5 minutes, the craving will usually pass.

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