Stop smoking in 10 steps!

1 - Choose a day to stop smoking and point it on the agenda. If it is a day with a special meaning for you, it will be even more effective.

2 - Tell your friends and family that you will quit on that day. By doing this you will have the support of the persons to you, it will also make you feel more pressure to keep that decision.

3 - Remove ashtrays from your home and other objects associated with tobacco. Wash curtains and, if you can paint the walls, eliminate the odor of tobacco in the environment of your home. So you will have more reasons not to pollute it with smoke.

4 - As the scheduled date approaches, gradually reduce the number of cigarettes you smoke, smoke up until about 5 cigarettes a day. Stop smoking at home and at the car.

5 - Buy less tobacco, hide it in places where you need a lot of work to get it, as upon the furniture, or the trunk of the car, if you usually smoke while driving. The urge to smoke is higher in the first seconds, the time it takes to get tobacco, if it is away from you is the time for the impulse to pass.

6 - If it's too hard this fall in the number of cigarettes because of a high level of dependence, consult your doctor! Chewing nicotine gums or nicotine patches, as well as a drug, bupropion, can help in your case.

7 - Make a list of reasons to stop smoking, write the date that you decided to stop, sign it and keep it always on you’re pocket. Commit to yourself! Review the list whenever you have the temptation to light a cigarette, even at the stage that is only to decrease the number of cigarettes per day and date indicated on the sheet has not arrived yet! Make a mark on that sheet anytime you were able to avoid smoking a cigarette after an intense desire.

8 - Make a healthy diet, stop smoking can make you gain weight because smoking takes away the flavor from the foods, or because the food compensates for the stress caused by smoking cessation. Use sugarless gum to keep your mouth busy. Eat healthier food, especially fruit, now everything will taste better!

9 - Make exercise, now that you have a greater cardio-respiratory capacity, smoking is no longer poisoning your blood, you will breathe better, it will be easier to run and do aerobics! Stay in shape. Exercise reduces anxiety caused by the lack of nicotine.

10 - Put the money you save by quitting smoking in a clear bottle, so that you can see it well. After 3 months break the bottle and take a vacation or a weekend with the money that you saved to commemorate the target of 3 months without smoking.

If you were unable to do it on the first try, try again, see your doctor, find out the benefits to your health and also to your economies. Never give up, a failed attempt can be seen as a learning experience for a successful attempt.

GOOD LUCK!

10 ways to reduce the calories of your meals inside or outside home!

1 - If you want to eat pizza, replace the bacon or sausage for chicken.

2 - Eat your salad without croutons, if you're at home, instead of using just mayonnaise to flavor the salad, use yogurt seasoned with a tablespoon of mayonnaise and oregano.

3 – When arriving at the restaurant, ask to take the bread, butter, cheese and other entries from the table!

4 - Do not add rice and French fries, opt for one of them and add vegetables!

5 - Replace the dish meal for a dessert plate and fill it at will!

6 - Always start your meal with a soup.

7 – Put the biscuits or chocolates on a plate instead of eating directly from the packaging!

8 - Use cinnamon instead of sugar to flavor the coffee!

9 - Use more herbs and less fat and salt to season your food!

10 - Drink water or skim milk instead of fruit juice or soda.

Fruit, which to choose?

If you want to lose weight choose fruit with low calories for example:

Watermelon

Blackberries

Lima

Peach

Papaya

If you are going to do some sport, you will need to choose a fruit that gives you energy for your workout, choose:

Banana

Grape

Fig

Avocado

If you want a fruit that protects your heart choose one rich in anti-oxidants that reduce the formation of atherosclerotic plaque (atheroma), that cause heart attacks:

Strawberries

Raspberries

Blueberries

Blackberries

To prevent a cold or flu, the ideal is a fruit rich in vitamin C:

Orange

Kiwi

Papaya

Grapefruit

Manga,

Pineapple

Strawberries

If you feel tired and pale, anemic, especially if you are a woman with heavy menstruation, fruits rich in iron are the your choice:

Mulberry

Plum

Strawberry

Quince

What is the best order to lose weight? Doing first the strength training (weight training) or cardiovascular training?

If you make the first strength training (weight training) and then the aerobic training, this order is more effective to losing weight, since for the strength training the body obtains energy from its reserves of glycogen. This way when you begin the aerobic exercise, after the strength training, the glycogen reserves are greatly diminished, and the body get the energy it needs more quickly from the reserves of fat, once that aerobic exercise requires more energy (burning more calories), this order of training becomes more effective weight loss.