today is my second time trying to quit the last time i quit was only for a year and i couldn't deal with the weight gain but im here to face it again because the devil is a lie ..
@danderson41 glad you are back. If you are able to get in lots of walking or some form of exercise you enjoy to help with the weight gain. At the end of the day the weight can come off but the effects of smoking not so much
You didn't mention which product you are quitting. No matter - just sub yours if it isn't smoking as you do the reading. Quitting any of them is about the same.
Try to keep healthy snacks around this time and increase your exercise. Both will help reduce any weight gain. You might do six smaller meals a day of a protein and fruit/vegetable to keep your blood sugar more level. You can do apple slices and peanut butter, a handful of almonds and pear slices, a bit of chicken and celery/carrot sticks. Frozen grapes and popcorn cakes are good low - cal snack options, too.
Understanding the addiction and having a PLAN going forward will reduce the anxiety of quitting. Get busy learning and preparing, and I think you may actually start to look forward to this journey! You will do this one day at a time, so don't be looking further ahead than that.
An important thing you can do right now is to educate yourself on what nicotine does to your body and mind. I was amazed when I learned that the stress reduction you feel when you ingest nicotine is caused by the brain receptors calming that have gradually built in volume jonesing for their next fix! I highly recommend Allen Carr's “The Easy Way to Stop Smoking” that brings light two other things you might not know. You can purchase a digital version online or borrow it at your local library. Here is a video to inform you further about nicotine addiction: Nicotine and Your Brain.
I quit many years ago , and I base my overall recommendations on my experience and that of others here over the years. If you decide to use a quit aid, I recommend those that don't let the addict control the dose such as Rx drugs and the patch. Lozenges and gum are fine, but don't sub them for every cigarette you used to smoke. That will simply be substituting one addiction for another. Have a plan to reduce use over time. Each cigarette you smoked contained about 1 mg of nicotine. If you use more than one form of NRT, be sure you aren't getting more than when you smoked.
To better deal with the habit part of the addiction, change up your routines so the smoking associations are reduced. Drink your coffee with your OTHER hand in a place different from when you smoked. Maybe switch to tea for a bit. If you always had that first smoke with your coffee, try putting your walking shoes on right out of bed, going for a quick walk, then taking your shower and THEN your coffee! . Take a different route to work. Take a quick walk at break time where the smokers AREN'T.
After you have eliminated as many associations as you can, you need to distract yourself through any craves. You can take a bite out of a lemon (yup - rind and all), do a few jumping jacks, go for a brisk walk or march in place, play a computer game. Keep a cold bottle of water with you. Don't let that smoking thought rattle around in your brain unchallenged. You might visit Games: The active ones are at the top of the list going down the left side of the page.
Here is a link to a list of things to do instead of smoke if you need some fresh ideas:
The conversation in your head in response to the "I want a cigarette" thought needs to be, "Well, since I have decided not to do that anymore, what shall I do instead for the three minutes this crave will last?" Then DO it. You will need to put some effort into this in the early days, but it gets easier and easier to do.
You might want to join other site members by taking the daily pledge when you quit. It helps to hold yourself accountable and also accountable to others here. Find it at Home (top left), then first box titled Take the Daily Pledge.
Stay close to us here and ask questions when you have them and for support when you need it. We will be with you every step of the way!
@danderson41 Welcome to the Ex. Quitting for year is a major accomplishment. You learned a lot about quitting that you can use this time.
It doesn't appear you were on the Ex before. There's lots of support here, as well as, advice and information to help with your quit. This link is a great place to get you started on your journey.
Many here will say don't worry about the weight gain, you can lose it later. I'm not one of them. Read these posts from the Mayo Clinic and the responses from some us who had a very different experience. So I understand your concern with gaining weight. A possible side effect from quitting is hypothyroidism. I don't know how I kept my quit that first year. I kept gaining weight no matter what I did and felt very down. I stopped bringing it up here. I finally contacted my doctor, was tested, and the thyroid condition was detected. I was always able to lose weight prior, but now it's almost impossible. I lost a few pounds, but nowhere near what I gained that year. I've always exercised before and after I quit and I know how to lose weight. I've been doing it since grade school. New information about exercise and weight loss aren't that conclusive anymore. I'm happy with my 6 year quit, but still unhappy about the weight gain. I wish this information had been shared earlier! Just a different perspective.
I'm not trying to promote anything in particular but several months into my quit I downloaded the JustFit app on my phone and I started working out every day. It lets you tailor excersize accoriding to your ability and how much time you want to spend. You can work out in a chair, in bed, on a yoga mat, or with weights I think. Whether it's 15 mins, 55 mins, or walking a few miles, doing something is a good for the body and the mind. There are plenty of apps out there. JustFit was like $40 for a whole year and I figured that's pretty reasonable considering what I'd spent on smoking slow suicide for the last 30 years. I hope you find something that works for you!
Oh how wonderful you’re trying to quit again. Please hang in there. It was a month for me yesterday and things have gotten much better. Those awful awful cravings are gone, but they do come back when you least expect it. I’m also gaining weight but the people here have helped me so much, what I have to do a good suggestion for you is get out and walk and make sure you’re getting enough protein, fruits and vegetables. I will not let this demon get a hold of me again it is the devil trying to tempt me and I am much stronger than him With God‘s help good luck and keep up the good work
Hello @danderson41 just wanted to say hello and to thank you for the reminder that the venerability to this addiction might show up and kick my butt even a year from now...it's the reality right? Welcome back! a little confused your quit date being june 2024?
Welcome @danderson41! My name is Quiana, and I am a part of the EX Team. Congratulations on your decision to quit! I wanted to reach out and personally welcome you to the EX Community! We are so excited you have joined us. This is a very supportive community so feel free to keep us all posted on your quit journey reach out and let us know if you need anything.
Here are some articles that might be helpful as you prepare for your quit date:
