There are many ways to reduce the weight and lead a happy life:

1. Healthy Eating – Having fruits, fresh vegetables and greens will help us to keep our body healthy. Intake should be normal and on time.

2. Doing Exercises and Yoga – Doing exercise is very good on daily basis to keep your body fit. Yoga is one of the best things which will keep you fit and fresh on the whole day.

3. Master Health checkup – Having master health check up on every six months is good to know your health condition and keep you fit.

4. Going for Walk – Walking is one of the best exercises to keep you fit. You should go for walk at least for half an hour daily.

Exercise for Beginners:

There are some easy healthy living ways for the beginners to keep themselves stay active and healthy

1. Walking – Walking is one of the best exercises. Walking doesn’t require any equipment or any extra skill to practice.

2. Cycling – Cycling is another way which helps your muscle to reduce fat content on hips and thighs.

3. Joining Gym – Going for gym too will help you more to reduce the weight.

Consequences due to over weight:

1. Laziness – When you have too much of weight, it will make you more lazy which will not help to do your regular work properly.

2. Getting Diseases – There are many opportunities to get heart attacks, blood pressures, and even complications during pregnancy etc.

Drawbacks of Some Weight Loss Methods:

1. Weight loss through fasting – Fasting will reduce the weight but at the same time you will not have the stamina in your body. It could drag you down and your health condition doesn’t improve.

2. Taking Pills – Some people are very eager in reducing their weight so opt for pills to get slimmer very soon but they never think of consequences behind this. Taking pills and reducing your weight is not really recommended for health.

3. Weight loss through Equipments – people are fond of using the equipment to reduce their tummy e.g. using the belts to reduce tummy. Doing exercise and walking are the way to reduce weight instead talking shortcuts and sufferings.

Scientists have found that smokers generally weigh less than nonsmokers. Smoking may affect the amount and the types of food that people eat and how their body processes food, causing smokers to have a lower body weight. One of the physical reasons some people gain weight when they quit is because of changes in metabolism. Your metabolic rate is related to how your body burns calories. It regulates the processes by which your body gets its energy from food, which is vital to its overall function.

Smoking speeds up your metabolism. Here’s how it works: Nicotine, just one of the more than 4,000 chemicals in cigarettes, stimulates the central nervous system and other organs. In doing so, it increases the amount of energy you use up. Smoking increases your metabolic rate, so that you burn more calories. When you quit, your metabolic rate slows down to what it was before you started to smoke.

For the typical smoker trying to quit, changes in metabolism may result in a weight gain of 2 or 3 pounds. However, it is the increase in eating, particularly foods high in fat or sugar, that results in most of the weight gain that people experience. The good news is that we can help you with your physical activity and food choices to avoid or minimize this kind of weight gain.

One of the most effective ways to manage your weight after quitting is to increase your level of physical activity. Exercise increases metabolism, and even moderate levels of activity can help you burn fat and improve your overall health. Exercise also improves mood, so increases in physical activity such as walking, swimming, doing yard work or even taking the stairs instead of the- elevator in your workplace can help you stay positive and assist you in the quitting smoking process.

Often raising your level of activity can make a real difference. For example, one study we conducted showed that participating in a regular physical activity program reduced weight gain after quitting and actually increased the chances of quitting successfully. Another study showed that women who report little recreational physical activity have a greater chance of gaining weight after quitting than more active women do.

This is something you can work on before, during, and after you start to quit. Making small adjustments in your lifestyle will accelerate your progress toward your goal of better health, a longer life, and more energy to enjoy it. This way, physical activity can more easily become a part of your daily life and help keep you healthy and smoke-free.

Changes in Eating Style

Healthy eating habits play a key role in maintaining your weight or minimizing weight gain when you quit smoking. Sometimes people gain weight after quitting because of poor eating choices. That is, they simply eat more food, or eat foods that have a lot of fat or sugar. Without the foul taste of cigarettes in your mouth, food may taste and smell better, which could lead to extra helpings at the dinner table. You may also be prone to eating more between meals.

Snacking can easily become a substitute for smoking or a way of coping with cravings or stress. Current research indicates that while quitting, many smokers develop cravings for sweet foods, which may be high in calories, fat, and sugar. In fact, some scientists dunk that nicotine affects the level of blood sugar in the body so that nicotine withdrawal triggers an increased craving for sweet foods.

This includes learning how to eat in moderation and how to eat a variety of healthy foods that will give your body the fuel it needs. You may find that within two to three weeks after you stop smoking, the sharpest nicotine cravings will fade and you will have already started to develop healthy eating habits that can benefit you for the rest of your life.

You can replace a cigarette with healthy snacks and beverages to battle the urge to smoke. Just like smoking, eating is a habit too; no doubt you’ve become accustomed to eating certain foods. Some foods (chocolate, for example) are high in fat, sugar, and calories. So make sure that you’re well aware of the foods you eat and the beverages you drink so that your calories don’t creep up during the day.

There are no forbidden foods in a healthy eating plan, but some foods you will want to eat often, while others should be saved for special occasions. With this plan, there are no fads, crash diets, or fancy gourmet meals that take hours to prepare. Just sound, nutritional diet to help you quit smoking and manage your weight in the process.

If you determined that you are ready to get going, set a couple of realistic goals for yourself. The important thing is that you don’t rush in too quickly and set yourself up for failure. Staying off cigarettes is a tough thing to do, and for starters, we want you to use physical activity to help you accomplish this goal.

Look at your time study. For some of those moments of inactivity, try to fill in ways to be more active. For example, if you find yourself sitting at your desk during the day, make a point of getting up once in a while and taking a walk across the office. If you find yourself sitting in front of the TV, try to get up during each commercial break and walk around the house. Or you can try some of the quick activities if you feel that you can do more.

Moderate-Intensity Activities

Regular, vigorous physical activity for at least 30 minutes per day can positively affect your health, especially your weight. Our research has shown, however, that doing moderate-intensity physical activity in bouts of at least 10 minutes and totaling at least 30 minutes a day for 5 days a week or more can help with weight management and physical fitness.

If you don’t have a 30-minute block of time to be physically active, you can enjoy some of the same benefits by breaking up your physical activity and doing some at different times during the day. If you are struggling to find the time, try fitting in three or four 10 or 15 minute brisk walks throughout the day.

Just deciding to quit, no matter how determined you are, does not always mean you’ll succeed. Statistics show that most initial decisions to quit smoking are usually followed by periods of relapse. But this does not have to happen to you. With a little planning, you can avoid some of the pitfalls.

Think of it this way: quitting smoking is like building a house, its stability really depends on the foundation you lay. Physical activity, healthy eating, a nurturing support network, and a solid plan of action are your building blocks, not only for your success in quitting smoking but in developing a healthy lifestyle.

When preparing to quit smoking, two things should be kept in mind: first, quitting is not an event. It is a process. Whether you have tried to quit before or are doing so for the first time, quitting smoking requires commitment on your part. Commitment does not mean rushing toward your goal, but rather, taking the time to figure out a plan you will be able to stick to in order to achieve your goal.

Second, although time frames are important in managing your quitting process, they should not be too rigid. The procedure one follows to quit smoking may not be suitable for another; it might carry a high potential for failure, which may only leave you frustrated.

This means taking your time when you decide to quit smoking, but make sure you get rid of the smoking habit. Remember that doing it right means doing what’s right for you. No two people are the same and plans to quit smoking should fit your everyday activities, not disrupt them.

If you smoke more than a pack a day, you may want to consider using nicotine gum or patches, or discuss other prescription medications with your doctor. If you plan to use a quit aid such as nicotine gum or patches, you can find them in most drug stores or large supermarkets with drug departments.

Be sure to carefully follow the directions on the packaging, and if you plan to use nicotine gum, make sure to avoid eating and drinking for at least 15 minutes before chewing it and an additional 15 minutes while chewing it to prevent reduced absorption of the nicotine. Especially avoid drinking acidic beverages, such as coffee or soft drinks that can interfere with the efficacy of the gum.

Get Rid of Your Cigarettes

Before your Quit Day, throw away all of the cigarettes in your home or anywhere else you may have a stash: in the pocket of your coat, in the car, or in the office. Do the same with lighters, ashtrays and matches. Make it impossible to get a cigarette without going to a lot of trouble.

Stock up on Healthy Snacks

Eating healthy snacks is a great way to get you through your Quit Day and satisfy the craving to smoke. Place a bowl of fruit on the kitchen table and stock your cupboard with some low-calorie, easy-to-grab foods. Having healthy snacks around the house and your workspace can help when you need something to satisfy your urge to smoke. Below are some suggestions for healthy snack foods to stock up on before your Quit Day:

Beverages:

- Low-calorie beverages, such as sugar-free iced tea, sodas, and flavored waters.

Produce

-Your favorite (raw) vegetables. Carrots, celery, cauliflower, and peppers are great snacks; try them with low-fat dressing or cottage cheese.

-Fruits: apples to eat on your way to work or for baking with cinnamon and a teaspoon of sugar. Buy ingredients for fruit salad or delicious smoothies, using peaches, plums, pineapple (fresh or canned), pears, cantaloupe, blueberries, raspberries, or strawberries ( which are rich in vitamin too ) ! Don’t forget to look in the frozen food aisle at the store because you’ll be able to find an assortment of frozen fruits that are great to eat cold.

Non-Perishables:

The snack and cereal aisles can offer some sweet and crunchy alternatives such as low-calorie fruit bars and fig bars, oven-baked chips and pretzels, air-popped or low-fat popcorn. Mso try wheat or graham crackers, rice cakes, ready-to-eat cereal (to munch on, without milk), or shredded wheat. Buy sugarless gum or candy to keep around the office or in your purse, briefcase, or backpack.

Frozen Foods:

Frozen fruit bars, sugar-free popsicles, and low- or non-fat frozen yogurt are great desserts or in-between meal treats.

Dairy:

Buy 1% or skim milk (mix with cocoa for sweetness if you like) and low-fat cheese sticks (string cheese) .

DON’T BE TOO HARD ON YOURSELF
While eating fruits, carrot sticks, or other healthy foods is an excellent replacement for smoking, sometimes a piece of it just doesn’t satisfy and ifs that piece of chocolate that you really crave. If a piece of chocolate will keep you from reaching for a cigarette, then so be it. Just be sure that if you are going to eat some of the more fattening or high-calorie foods, you do so in moderation.

You don’t have to deny yourself food, but keep in mind that the foods you’re craving may be high in calories. Try eating an apple or a celery stick to satisfy most of your cravings, and reserve a piece of chocolate for the really tough craving. If you tend to snack on chips, replace them with baked chips or pretzels or other low fats yet delicious meal.

Nicotine can have different effects at different times, and most experienced smokers are pretty good at getting all of them. It can act as an “upper” and speed up many body reactions. Or it can act as a “downer” and reduce anxiety. How it works depends on several factors, the amount of nicotine in the body, the time passed since the last cigarette, stress level, and time of day.

Early in the day nicotine acts as a stimulant to many people. Later in the day it seems to act more as a sedative and helps people to relax. Nicotine also alters a person’s mood in this way; it helps smokers cope with low moods or sadness.

The fact that smoking may raise one’s mood, reduce anxiety, and even, increase alertness makes it all the more attractive. That’s why people who are under stress or feel nervous or bored often are at greater risk of becoming addicted to nicotine. What may be the most troublesome part of all of this is the fact that cigarettes are ideal ways of getting nicotine to people.

It only takes 7 seconds from the time you inhale to the time nicotine hits your brain. That’s why that first puff after a long movie feels so good. Physical activity is a great substitute for smoking in this regard. With it, you can reduce tension, raise your mood and help fight depression and anxiety without putting your health and well being at risk.

The habitual nature of smoking also contributes to the difficulty of quitting. Smokers get hooked on the taste, smell, and feel of cigarettes. They link smoking with many activities. Some people like to smoke when they are talking on the telephone or having a cup of coffee. Other people like to smoke at parties or when they are relaxing at home. The person who has smoked a pack a day for 20 years, would have inhaled the toxic gases over a million times (7 puffs per cigarette x 20 cigarettes a day x 365 days a year x 20 years = 1,022,000). The combination of nicotine addiction and these kinds of strong mental links makes smoking a tough habit to break.

Smoking is used by many people as a way of coping with life’s pressures, and nicotine withdrawal can increase your anxiety and stress. After quitting, many people turn to food to relieve feelings of anxiety and develop unhealthy eating habits. By coupling quitting smoking with eating balanced meals and healthy snacks, you can start to break the links between feelings of anxiety and use of both foods and cigarettes for comfort. Walking and other forms of physical activity can relieve stress, can help you sleep better, and can have an overall calming effect. And, in addition to physical activity and making healthy eating choices, there is a broad range of techniques to help you quit, including nicotine replacement, other medicines, and group smoking cessation programs to help you.

Or maybe you’ve tried to start being more physically active, but simply couldn’t find the time. We can show you how to get past these kinds of barriers by planning ahead and finding ways to fit a brisk walk into your day, maybe even after dinner when you feel the temptation to smoke.

Planning ahead includes a close look at your reasons for wanting to make certain changes in your life. You may be concerned about your health and the dangers of smoking but are worried that you will gain weight if you quit. You may want to eat more balanced meals, but think they will take too much time to prepare. The process of identifying your reasons for wanting to change can help you see the difference between the things you can control and those you cannot.

Sometimes, the biggest obstacle to any kind of change is self-doubt, worrying about how hard it may be or making excuses for why it can’t happen now. Realizing your reasons for wanting to make changes in your life may be what convinces you to stop smoking and make other healthy decisions. And if you’re not sure how to begin to change your routine, we will take you through some exercises that can help get you on the right track.

Planning ahead also means looking at parts of your everyday life that might make it difficult to stop smoking. Habits become part of our daily routines and many times we don’t even realize we’ve developed them, which makes them difficult to break. The solution is to first recognize them. Understanding your eating habits, for example, knowing when you tend to overeat and how you feel when you do, can highlight opportunities for change. Being aware of the obstacles in your daily life will help you find ways around them or replace them with healthier choices.

For example, you can cope with cigarette cravings by eating healthy snack foods, such as fruit popsicles, graham crackers, or low-fat yogurts. The next time you are tempted to devour a bag of potato chips, you can decide ahead of time that you will stop and take a brisk walk before eating even one chip. In all likelihood you won’t go back to the chips because the craving will have passed. Managing your cravings is an important element of quitting smoking, and you can do it, as long as you plan ahead.

Barriers can also be overcome by simply removing temptations from your physical environment. Getting rid of the cigarettes and ashtrays in your home or office is an absolute must for avoiding the temptation to smoke. If you want to start increasing your level of physical activity, clear a corner of the living room where you can stretch, do breathing exercises or put that exercise equipment that has been gathering dust in the basement. Friends, family and co-workers can also help get you through the tough times, even those who are not very supportive at first. Start by informing everyone you know that you want to quit. People who don’t smoke will be happy to hear it and the smokers in your life will likely respect your choice. They may even want to try it themselves.

Planning healthy meals with friends, taking a yoga or dance class, playing soccer with the kids are all ways that you can fill the time you may have spent smoking with fun activities that are also good for your health. A nurturing and supportive environment to help kick start your health journey is a valuable asset when trying to make tough changes. We’ll give you some advice on how to gain the support of your friends and family if you aren’t sure where to begin.

We will go further into the process of identifying your obstacles to success and providing simple, practical tips for how to get past them. Rewards are a big part of the plan and give you something to look forward to. Each time you get past a hurdle or reach a milestone, celebrate your success by buying that new pair of shoes you always wanted, going out to the movies, or letting yourself sleep in for a change.

Many people tend to smoke at specific times during the day or reach for a cigarette in stressful times or when feeling low. The same goes for eating and physical activity. Some people overeat when they are nervous or don’t go to the gym because they feel too depressed. In fact, smoking, physical activity, and eating style are often part of the same system of habits.

The three tend to work off each other and links between certain behaviors can be very strong and difficult to undo. But it is also for this reason that physical activity and healthy eating practices can help you kick your smoking habit.

Here is an example: Many smokers like to have a cigarette after a meal. Then, when they quit, they use food as a substitute for smoking and often gain weight as a result. But finding healthier food substitutes, such as an apple or frozen yogurt instead of ice cream after dinner can help you get through the cravings and avoid gaining extra weight.

Did you know that smoking can decrease your stamina for physical activity? You may have felt this the last time you tried to go for a jog or climbed a steep set of stairs. But increasing your level of activity in even the simplest ways can build your stamina back up. And believe it or not, being more physically active can also help curb your cigarette cravings.

There are several ways to cope with the stressful effects of quitting smoking and managing your weight. Managing your stress, as well as your down time, can be achieved through relaxation exercises, deep breathing, and of course, physical activity and healthy eating. We will give you many tips on how to substitute more healthy behaviors for smoking. Think of these as your instruments for an exciting new experiment. Routines could get boring, but it is an opportunity to test different ways of making your daily life more dynamic.