Changing to Thrive: Using the Stages of Change to Overcome the Top Threats to Your Health and Happiness by James Prochaska & Janice Prochaska

Author:James Prochaska & Janice Prochaska [Prochaska, James & Prochaska, Janice]
Language: eng
Format: epub
Tags: Self-Help, Personal Growth, General
ISBN: 9781616496302
Google: UiFODQAAQBAJ
Publisher: Hazelden Publishing
Published: 2016-09-12T22:00:00+00:00

Solutions for Withdrawal

The following chart provides more solutions for countering withdrawal symptoms. Check which ones you plan to include in your relapse prevention program.

Successful Weight Management

If the fear of gaining weight is one of your key concerns that could lead to relapse, here are some things that can help you win on weight while preventing relapse.

First, you need to know that after quitting smoking your sense of smell and taste improve, especially for women. With that in mind, a primary prevention measure is to be mindful of your sugar intake. So far, whenever we have discussed eating and drinking behaviors as a way to counter cravings, the solution was to rely on sugarless gum or hard candies, carrots, water, or sugar-free beverages. Other healthy options are celery, sunflower seeds, or raw nuts like almonds. If you already have the habit of relying heavily on comfort foods, you are likely to get heavier when you quit smoking, so you need to be prepared to seek comfort that can help you to be healthier or happier. Walk with a friend, talk with a friend, play with a pet, read a fun book, or watch a favorite television show when you’re tempted to turn to comfort foods with all their sugar, salt, and fat.

Thus far, we have also included physical activity as a primary way to prevent relapse. Once again, you can walk to help manage your weight when coping with other primary causes of relapse, such as being tired or having sleep problems, irritability, or constipation. Taking nicotine out of your daily diet can affect your metabolism, which affects how quickly you burn off calories, so you may want to walk faster or exercise more vigorously for a while at least.

When faced with the possibility of weight gain, you may need to reevaluate your self-image if you add the average of five to ten pounds after quitting. First of all, for most people, this extra weight withers away over time. You can make sure that happens with the help of the chapter on healthy eating. But recognize that there is serious debate over whether trying to quit smoking and losing weight should be done simultaneously. The evidence isn’t clear, and we will discuss this issue more in our chapter on changing multiple behaviors. For now, we recommend that you keep smoking cessation as your primary goal. But generally limiting sugar intake, eating a healthy diet, and exercising are great ways to help prevent relapse. After six months of successful abstinence from smoking, you can add “loss of your new pounds” to your behavior change plan. The healthy eating chapter discusses ways that can help you lose your new weight in a month or two, while enhancing your health and happiness for years to come.

Meanwhile, here is a checklist you can use to prevent weight gain while quitting smoking and beyond. Check which ones you plan to apply.

Paths to Prevent Weight Gain

Limit your sugar intake.

Eat healthy snacks, such as carrots, celery, and seeds.

Use smaller plates and bowls for portion control.

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