How to lose weight fast

QUITTING SMOKING IS DIFFICULT AND MOTIVATIONAL

We must not fool ourselves, quitting smoking requires a great deal of effort, because nicotine is a product that, in more than 50% of cases, leads to a very high level of physical and psychological dependence. When the dependent person stops smoking, he will experience symptoms of withdrawal, of very variable nature and duration. During the first four weeks, these symptoms are essentially irritability (or even aggressiveness), sadness (or even mild depression), agitation and difficulty concentrating. Then, usually more than ten weeks after quitting, appetite is increased, and the urge to smoke is sometimes very intense.

Repeated attempts at quitting smoking are not a sign of weakness. On the contrary, it demonstrates a sincere desire that will ultimately succeed.

The reasons for smokers to quit are very diverse. The most frequently cited are the desire to set an example for one's children, the price of cigarettes, the consequences of smoking on non-smokers (in particular, the family) and the consequences of smoking on the health of the smoker.

GETTING HELP FROM YOUR DOCTOR

Your best ally to quit smoking is... your GP. Studies have shown that such an attempt is twice as likely to succeed if accompanied by a health care practitioner. Yet 85% of smokers who try to quit do so without any outside help. This deprives them of effective support. Indeed, the primary care doctor is often essential to strengthen motivation. In addition, it may provide therapeutic support (e.g. nicotine replacement) and may be instrumental in preventing relapse.

On average, there are five to seven attempts before the final shutdown - an indication that failure is not a cause for discouragement, but rather a need to take time to re-energize.

IN PRACTICE, HOW DO YOU STOP SMOKING ?

There is no one-size-fits-all method of quitting smoking. People, depending on their level of addiction and their reasons for smoking, must find the elements of their own method. The advice of your doctor or a tobacco expert is helpful in developing your own method (to find a tobacco expert near you, you can visit the Tobacco Info Service Find a Tobacco Expert page).

Nonetheless, here are some tips to help you quit smoking :

• Gradually reduce the number of cigarettes. To help you, carry in your pack the number of cigarettes you have decided to smoke during the day. Try to smoke them only half before crushing them.
• Decide on a date when you want to stop. Announce it to your entourage and when the day comes, put out your last cigarette.
• Expect to be irritable and nervous for a few days while the physical dependence subsides. Psychologic addiction will take much longer to resolve, sometimes months or years.
• Contain the cigarette. At home, gradually reduce the number of rooms where you allow yourself to smoke.
• Enlist a non-smoking friend to encourage and support you in your efforts. Those who do so are twice as likely to not start smoking again in the following year.
• Put aside the money you save for a present.
• Do some sports. Sport will keep tobacco out of your thoughts and decrease the tendency for weight gain that often follows smoking cessation.
• Plan your day to avoid the moments when you are most tempted to "grill one." If you’re going to have a cigarette after a meal, do something else instead, or go to a smoke-free place to drink your coffee.
• Occupy your fingers, especially during the first few days off. Play with pens, anti-stress figurines, and more. But avoid eating snacks with your hands! When quitting smoking without getting fat, remember that it is not quitting smoking that makes you gain weight, but eating more food to resist temptation!
• Chew gum or chew an apple when you are hungry. When blood glucose levels decrease, some smokers flock to their cigarettes for a burst of fake energy.
• Avoid drinking alcohol. This is the best way to undermine your will.

WHAT PLACE FOR E-CIGARETTES?

An electronic cigarette (or e-cigarette) is a device used to simulate the act of smoking. It consists of a container that contains propylene glycol, flavorings and possibly nicotine, and a heating system. Smoke consisting of water vapor escapes from the device and gives the impression of smoking. There is a wide variety of models. Some e-cigarettes are disposable, others are refillable and more economical. The toxicity of e-cigarettes is much lower than that of cigarettes, because they do not spread carcinogens. It could therefore be an alternative to tobacco that would be beneficial to public health. In its new recommendations, published in January 2014, the High Health Authority (HAS) does not recommend it “to date” as a tool to help people quit smoking because its benefits and harmlessness have not been fully established. However, its use in an attempt to quit smoking "should not be discouraged" in a smoker who wants to quit smoking and has started to vaporize.

OTHER TECHNIQUES TO ENCOURAGE WITHDRAWAL

Alternative methods exist: hypnosis, acupuncture, mesotherapy, auriculotherapy. The studies are still insufficient to establish their effectiveness, but these techniques have not shown any major risk.