How to keep motivated

[LAQ33]

You see i have only just quit smoking 4 days ago and have been piling on the pounds throughout covid 19 an even before then i need to shift 4 stone to be back at my peak fitness and weight and ideas would be greatly appreciated as im my own worst critique

[DaniKay3]

Juicing. Check out the documentary Fat, Sick and Nearly Dead or Unsupersize me/us

[Glenda]

@LAQ33  How are you doing?  I just saw your post and see that you quit smoking July 22.  Good for you.  You were already through the worst first few days.  I hope you are doing well still.   Eventually your body will adjust to any difference in metabolism and it is so worthwhile for you to not smoke..  Every study on how to avoid various diseases including dementia start with "don't smoke".   I surd the nicotine patches for 6 whole weeks when I quit and you are already through the most difficult first 3 days,  but I took tranquilizers for 3 days.  But if you really make up your mind that without any question you MUST and WANT to not smoke ...makes it simple.  I hardly noticed.  I HAD to quit to sit around in the hospital with my husband who had cancer.  Nothing else was remotely acceptable.  Good thing I did too because the next month I was diagnosed with cancer myself.  ha.  quoting then would have been worse.  You can't smoke in hospitals.   Hope you see this and will let us know how you are doing now.

[SNS3530]

If you're even a little bit competitive, I suggest a buddy or a group of people. My sister has been running every day and on a healthy food kick. I hate running, but I will join her for pilates, or go for a walk or do some power yoga on my own. We motivate each other to do better, celebrate successes and help keep each-other in check. Maintaining a positive outlook helps. You wouldn't let someone you loved say mean things to themselves about their body, so you have to hold yourself to the same standard. 

I recently started a group chat with some friends who are also looking to get in shape/cut back alcohol/lose weight. We share our progress and recipes and set up times to work out together. Whether it's a hike or just video chatting, company helps. It keeps you accountable and you have a support system going through the same things you are. 

Finding little ways to move everyday, replacing on habit with another. I like to find an opportunity to blast music and dance/sing for at least the whole song if not two. That's a fun mini 2-6 minute workout right there. For a while I was doing at least 10 squats and/or 5 push ups every time I would use the restroom. If you go 4 times a day, suddenly you've done 40 squats and 20 push ups.

I don't have much experience with breaking addiction habits, but congratulations! It's definitely difficult and even when you slip up, the fact that you're trying means a lot to those who love you. 

[G808]

Congratulation on quitting smoking, a real challenge lay ahead of you but with preparation and a dose of good influence, you'll make it as far as you want to.

5 years ago, I quit smoking cold turkey and found help and resources through a forum. By reading and participating every single day, I was able to stay focused and motivated. The feeling you get after only 3 months is worth everything and makes you so much stronger. I recommend patience and being nice to yourself. When you quit smoking, you loose interest for many things and must find something else to do. At the time, I started running everyday to increase my determination and went from couch to running an average of 50 minutes everyday. Unfortunately I only remained 4 years smober, it took only 1 drag to go back to a pack a day in less than 3 months. Quitting is on my mind again and I'm preparing myself mentally to go for it.

Weight wise, I'm on the same boat. Since I relapsed, I've been careless with my diet and stopped running, add the quarantine effect, my **ahem** hit the fan topping at 250# end of April 2020. I took things into perspective and went into a 30 days fast, lost 25# and started to suffer from arthritis to the point I couldn't move for almost 2 months. Went to the doctor to do a complete check up and I'm consulting with a nutritionist. Although my goal is to reach 175#, my short term goal is now to loose another 25# with intermittent fasting, a plant based diet and exercise thus the purchase of this watch to measure and track my progress. Eventually I will quit smoking when I start running again.

Quitting isn't easy, it's uncomfortable and crazy hard like any other addiction but we have the power to do anything we want. Remain under the right influence and stay strong. Be nice to you and take it one minute at a time, soon you will count weeks, months and years. Good luck to you, I'll catch up with you soon!

[Glenda]

@G808 @LAQ33 @SNS3530 @DaniKay3   All of the suggestions here sound good to me if you can manage group things etc.  But your approach doesn't sound easy or fun or anything that wouldn't require self discipline etc.   I don't like anything about exercise but  I have exercised every day for decades  because I like to read and I would feel guilty wasting a lot of time just reading in a chair.  So I read on my treadmill and on my stationary bike.    I avoid guilt and enjoy reading.  You would be way ahead and be able to stick to an exercise program if you find a way to enjoy it and make it easier.  And working it into a simple routine helps too.  You don't have to make decisions, depend on others.  I just get my newspaper, a book, and get on my treadmill, every morning.  Easy.  I never miss.

           Nicotine patches help to make quitting smoking so much easier.  If you  buy only the strongest ones you can cut them in half and then in 1/4 as you go along.  It is cheaper.  

[G808]

I think everyone evolves in its own world. There's not a right or wrong way to do it, as long as it works that's all it matters. To me, the patch, gum or herbs didn't do it. After 72 hours, the body is clean of nicotine anyway, that's the easiest part. The hardest is to get rid of the psychologic part. For me, the third, eight and eleven month were terrible although I noted a huge improvement after 6 months, then once a year has gone through, it's easy.

The problem is that we do so many things while smoking, driving, drinking that morning joe, playing music, computer work ... smoking makes those things pleasant to us but once you take smoking out, everything becomes dull and it's hard to stay focused. In my experience, there's a certain lifestyle that goes with smoking and reinventing my life at this point was paramount. 

[Glenda]

I was just thinking this morning, I really need to absolutely make up my mind about whether I want to lose some weight or not.  That is the real key  for losing weight OR not smoking.  Do you really care and want to or not.  What do you want.  I'm going to stop screwing around and lose 5 pounds.  

            By the way, people who smoke smell BAD.  It is very noticeable  to people who don't smoke.  I had one elderly friend who just couldn't  believe that.   When she was fresh and clean and all dressed up for church...of course she couldn't smell bad.  ha ha.  It only takes one cigarette.

[DavideFitbit]

Congrats on quitting smoking @LAQ33! It's definitely a step in the right direction towards having a healthier lifestyle. 

In regards to the motivation, I think every person is different, but having other people around or online who share the same goals or mindset has been greatly effective for a lot of people. Make sure to add friends that you find here in the Community and to share your progress! 

Challenges are also a great way to stay motivated. 😎

[Glenda]

@DavideFitbit  You are so right.  It has even been proved by science.  A Switzerland University controlled by the government, Ecole Polytechnique Federale de Lausanne, studied getting and staying motivated.  They found it depends on the ratio between the neurotransmitters glutamine & glutamate in the nucleus accumbers of the brain.  Competition seems to boost performance especially for individuals with low glutamine to glutamate ratios.  Now that they have discovered this they can develop therapeutic strategies including nutritional interventions that address deficits in effort engagement by targeting metabolism.    They probably will not suggest we eat more junk food.   ho ho ho

[DavideFitbit]

Thank you for this information @Glenda! This makes perfect sense then, I do see that people tend to react so much better with some friendly competition. 

Still no junk food on the diet 😂😢