Tips to sustain good habits

Quitting smoking is a hard thing to do, but it’s an important step in taking charge of your health and reducing your risk of serious disease.

Making a few changes in the food habits and fitness regime may help make the process a little easier.

Increased appetite is a common withdrawal symptom after quitting. It tends to last longer than other symptoms. When you quit smoking, your senses of taste and smell improve and return to normal. Food is more enjoyable. This may also increase your appetite.

After quitting, your food likes and dislikes might change. Studies show that people want more sweet and fatty foods after quitting. Sweet and fatty foods as you very well know are, usually are high in calories.

Snack Smart

When you quit smoking, you may miss the feeling of having something to do with your mouth and hands. Eating or snacking is like the action of smoking. This need to have something in your mouth goes away over time. Try to keep your hands and mouth busy by chewing on healthy foods such as roasted chana, roasted peanuts, dates, nuts, cucumbers, carrots, roasted puffed rice.

Eat With Caution and stay hydrated

Research shows that people tend to use food in the same ways they used cigarettes. They use food to deal with stress or boredom, reward themselves, pass time, or help them be social. It is important to know why you eat even when you are not hungry. You can eat cautiously, by eating slower which is a healthier way. Take time to enjoy your food. You are more likely to notice when you are full. Going gadget-free helps you pay attention to the details of your food. You might notice flavors and textures you otherwise would have missed. Also stay hydrated throughout the day, as hydration has a major role to play in reducing fake hunger pangs. So make sure you have 10-12 glasses of water every day.

Control Weight

Changes in your diet or eating more food might cause you to gain weight. It is possible to reduce the chance you will gain weight after you quit smoking. If you have a plan to deal with appetite and nutrition changes, you can manage your weight. Exercise can be an important part of that plan to help you reduce cravings, reduce your appetite, and handle stress.

Here is a unique fact you should know.

A new study from University of London has shown that even light exercising can help you put down the lighter. The researchers found that just 10 minutes of moderate-intensity exercises can reduce the severity of nicotine withdrawal symptoms like cigarette craving, nausea and insomnia.

They studied brains of rats and found that smoking and exercising activates the same receptors in the brain.

  • Try to set aside a regular time for exercise that works with your schedule.
  • Try for 30 minutes of physical activity most days of the week. Don’t have 30 minutes? Studies show that exercising for 10 minutes three times a day gives the same benefits as 30 minutes of non-stop exercise.
  • Do activities you enjoy. Walking is one way of getting more physical activity. You might also think about cycling, swimming, dancing, or yoga. Even housework or gardening can provide exercise benefits. Playing music while you clean out your closets will help you step up the pace.
  • Build exercise into other activities. Take the stairs at work instead of the elevator. At the mall, use the stairs instead of the escalator. Wherever you go, park your car farther away and walk to your destination.
  • Plan activities with family, friends, or colleagues that include physical activity. Maybe climb your neighborhood Tekdi, or take a nature trail.
  • Change your exercise routine or try a new activity from time to time so you don’t get bored.

At Happley Fit, we firmly believe that fitness and nutrition are stickable and manageable. Come to us and we will plan a better lifestyle for you. Bring with you, your will to start afresh and anew. You will also notice that at the end of the whole process you’ll be equipped with a higher level of self-esteem. The perfect opportunity, then, to start a new challenge or set yourself a new goal.

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