Stop Smoking Stay Skinny

Can I have success to become a nonsmoker?

I want to start out and tell you the numbers are in your favor to become a nonsmoker. The current climate for smoking is much different now than in 1964 when the first Surgeon General’s report was released touting the negative health consequences of smoking. In 1965, there were three times more current smokers than there were former smokers (147). Today, there is a much different story being told in our country with regards to smoking.

Right now in the U.S., there are more former smokers than current smokers (7). Let me say that again, right now more people have quit smoking who smoked previously than the number of individuals who currently are still smoking (349). You no longer have to go it alone; here are some statistics from Doctors Tom Cooper and Dick Clayton who are pioneers in the smoking cessation industry.

For those that try to quit smoking cold turkey on their own, the success rate is about 5% (11). Among those trying to quit using a smoking cessation FDA approved nicotine replacement therapy product, the success rate goes up as much as 25% (276). Among those trying to stop who use both a nicotine replacement therapy product in conjunction with a counseling/support group, the success rate to quit improves up to as high as 45% (11).

In this book, we will work together to equip you with the tools and tactics for you not to gain weight after a successful quit attempt. We will review nicotine replacement therapy options that work best for you to have success at becoming a nonsmoker. I formulated this plan from what I have learned as a Dietitian to provide you with success to either lose or maintaining a healthy weight after you quit. Next, in the following pages, you will find principles I learned from working with former smokers with whom I counseled in the smoking cessation programs I taught.

As I have shared with my clients, no one knows the answer to a problem better than you. I have taken tips, tactics and strategies from smokers and helped them to formulate their smoking cessation plan leading up to their quit date. After their quit date, we worked together to utilize their strategies to remain a successful nonsmoker. We will form a partnership together to help you create a blueprint to either stay at a healthy weight or help you lose weight after you stop smoking. If you have been thinking about quitting smoking, or you wish you would have stopped sooner, consider this ancient Chinese proverb: "The best time to plant a tree was 20 years ago, the second best time to plant a tree is now." (248).

You have a great opportunity as you read this book, to not only become a nonsmoker but to maintain or even lose weight when you quit. As you read each chapter, write down strategies that may be helpful to you. What you write down will become a part of your smoke-free action plan for you to implement at the conclusion of your reading. Once you have written down all of your strategies in the following pages, type out your ideas, make a copy and laminate it.

I want to make a friendly proposition to you. This book is 181 pages. If you read ten pages a day, you will be able to finish reading in 18 days. If you have a desire to quit, just reading ten pages a day for 21 days can be life changing for both your health and your loved ones around you. Statistics suggest that 57% of people buying a book never finish it (222). Consider not being a part of this 57%, just take a few minutes of your day for 20 days and read ten pages. Following this routine may open the door to you becoming a nonsmoker for a lifetime.

As you read, take notes, this will become your smoke-free action plan you implement on your quit day. At the end of each chapter, I will provide you with key points and action strategies to focus and ponder on leading up to your quit date. The first chapters of the book will give you the background and components of forming your quit plan. The last three chapters are unique in allowing you to develop your quit plan with action steps. Your book contains a total of 21 chapters, the number of days necessary to form a new habit and make a lifestyle change!

Chapter 1

Having the belief that you can stop smoking

Whether you think you can, or you think you can’t—you’re right  

Henry Ford (277).

This quote from Henry Ford rings true; the belief or non-belief you have in accomplishing your goal to become a nonsmoker is dependent largely upon your mindset for you having success. Giving positive energy to yourself, through holding the belief that by following the steps laid out in this book, you will have success and become a non smoker. This mindset or affirmation to yourself puts you in a greater position to become smoke-free. However, if you are unsure of your success and you doubt yourself from a previous unsuccessful quit attempt, you are not framing in your mind the proper outlook to become a nonsmoker.

My dad always said to me, Shawn, what have you learned from your mistakes? Part of having success in anything is learning from what did not work in previous attempts. Previous attempts at quitting allow you to implement what worked and remove what did not work in your next attempt. Learning from your past experiences can lead to success in your next attempt.

Luke Skywalker said to Yoda, "I can’t believe it. Yoda replied, That is why you fail." - The Empire Strikes Back (305).

Throughout the ages, great men of achievement such as the Wright Brothers, Henry Ford and Thomas Jefferson all had success because they had an unwavering attitude and faith that they would succeed. These individuals believed they would have success at whatever endeavor they took on. If you have the belief that you will become a nonsmoker, your faith alone may be what propels you to success.

The core principle of Naturopathic medicine is an individual having the belief that they will get better. Lastly, know that you are not a quitter. If you are still smoking with the current public stigma associated with smoking, take solace in the fact that you are not a quitter. Believe it or not, this fact alone is what can propel you to become a nonsmoker.

For many individuals skeptical of quitting, it is their belief they will gain weight when they quit. That is the barrier that holds them back from becoming a successful non-smoker. If you systematically follow the steps laid out in the following pages, you will not only quit smoking; you will do it without gaining weight.

In order to succeed, we must first believe that we can. Nikos Kazantzakis (65).

Fear does not have to hold you back, the more you learn about something, the easier it will be for you to take action and accomplish your goal. The only reason you have not been successful up to this point, is that you did not have the right information that will now be presented to you.

As you gain knowledge, you gain the confidence that you can have success in a particular area that you have studied. That newfound understanding applies here; from you reading the following chapters, you can and will become a nonsmoker and not gain weight. Having confidence that you will have success leads to courage; this allows you to take action and accomplish your goal. Your newfound confidence will help you to elevate fear and self-doubt that you will have success. Acquiring knowledge will make you sure of yourself and allow you to succeed at stopping smoking from following the principles laid out in this book.

Men often become what they believe themselves to be. If I believe I cannot do something, it makes me incapable of doing it. But when I believe I can, then I acquire the ability to do it even if I didn’t have it in the beginning

Mohandas Gandhi – Civil Rights Leader (249).

Do many smokers really want to continue smoking?

A recent government study found that almost 70 percent of Americans want to quit smoking while more than half of all Americans who smoked tried to stop in 2010 (235). While more than half tried to quit in 2010, the American Cancer Society states that only 4 to 7 % of those trying to stop were successful. A 2013 Gallup poll found the average smoker has tried to quit 3.6 times in their lifetime (141). Don’t be dismayed by this number, the reason these individuals were not successful was attributed to them not having a smoking cessation plan in place to implement tools and strategies for them to have success.

This book will provide you with your individualized smoking cessation plan to make your quit attempt a successful one. As you read the pages in this book, take notes, and jot down key points. Your notes will make up your smoking cessation action plan to implement when you finish reading this book and set your quit date. Within you are the keys to allow you to accomplish any goals, dreams or desires you wish to achieve. The only thing you need to have success for any plan or goal in your life is a written plan, a step by step strategy you have laid out to accomplish your goal. Your plan will help you to formulate your roadmap for success.

In the smoking cessation classes I have taught, I have shared with participants that once you quit smoking, there is nothing in this life you can’t accomplish. Your past does not predict your future. If you tried to quit smoking before and were unsuccessful, it may have been attributed to you not implementing the strategies and techniques we will cover in this book. I want you to know that it is never too late for you to quit. We now know that even someone who quits in their 60’s can achieve an improved quality of life and a longer life expectancy compared to someone who continues to smoke (350).

You are valuable

According to an August 2003 article in Wired Magazine, if you calculated selling your bone marrow, lungs, kidneys, and heart, as components, you would be worth 45 million dollars. Think of it, your body that you control and tell what to do is worth 45 million dollars on the open market (161). Do you believe that you can take a 45 million dollar piece of machinery and lead it to become a nonsmoker? Have faith and believe in yourself that you can and will become a nonsmoker.

Remember, you are God’s highest form of creation; there is nothing you can’t accomplish in this world including becoming a nonsmoker. Live in the moment, today vow to yourself that you can and will become a nonsmoker. You are a 45 million dollar piece of machinery; there is nothing on this earth that you can’t accomplish or do!

What are the odds of your existence?

Mel Robbins a life coach, author, and motivational speaker stated in a TEDx talk in San Francisco that scientists calculated the chance of our existence being 1 in 400 trillion. Doctor Ali Binazir, an M.D. from the University of California San Diego School of Medicine came up with an even greater number than this (160). Does this sound like a large number? This figure comes from our lineage dating back to the beginning of time with our previous ancestry.

The 400 trillion number includes the chances of your parents meeting each other among all the other people they had an opportunity to meet from the opposite sex during their reproductive ages. It includes the chances of your parents starting to date and forming a relationship to have you and the chances of their sperm and egg meeting one another. You are a real miracle to be here on earth. You are a unique and special person; you can do and accomplish anything you set your mind to.

"You have power over your mind – not outside events.

Realize this, and you will find strength."

Marcus Aurelius – Roman Emperor (247).

Negative Self Talk

Some of what you may struggle with in quitting smoking is negative self-talk. I want to say this to you regarding negative self-talk; it’s not your fault. In many instances, negative self-talk comes from our environment growing up, from adults telling us as children that we could not accomplish anything in our life. Your negative thinking may be traced to criticism you experienced from peers in school.

In the past, you may have experienced family members who put you down or made derogatory comments to you when you were young. Unfortunately, in many instances, your negative self-talk may stay with you into your adulthood. Your internal self-talk may be what’s holding you back from accomplishing your goals in adulthood.

Having an awareness of your negative self-talk is the first step in having victory over negative thinking.  When you quit smoking, everything in your life will change. Now that you are a nonsmoker, your self-confidence improves which will raise your self-esteem. Realize that when you are a nonsmoker; you are a role model for those around you. Self-esteem is really how you see yourself and how much you value yourself.

When you stop smoking, your self-esteem goes up, and you realize there is nothing in life you can’t accomplish. You have followed the steps in your smoke-free action plan; you are exercising daily and eating right. You feel good about yourself from the changes you have made, and this reflects in every area of your life.

Your self-concept

Your self-concept helps to make up your self-esteem. This is how you perceive yourself. You have a self-concept of every aspect of your life. Your self-concept can be reflected by the amount of money you earn, how you relate to your friends, how you perform on your job, or the amount of success you have with test taking. You also have a self-concept with your ability to stop smoking. If you have a negative mindset in your ability to quit smoking, your chances of success are greatly diminished.

Often we have self-beliefs that limit us in areas of our life and hold us back from accomplishing our goals. This mindset came to you when you were a child from your peers or other adults who made comments to you when you were impressionable. Over time, if peers or family members made negative comments to you, you internalized their comments and started to believe what was said even though in many cases, it wasn't true.

Self-limiting beliefs

If you have self-limiting beliefs, and you think you can’t be successful at something, that very thought of believing you can't have success can hold you back from what you are trying to accomplish. The negative view of yourself can be responsible for you not having success. When you change your thinking, from becoming aware of your thoughts, you will be able to overcome the barriers that held you back from quitting previously. Have faith and believe that when you complete reading this book and follow the steps outlined here, you will become a nonsmoker.

What we believe is powerful, as Jesus said, "Everything is possible for the one who believes." The Gospel of Mark chapter 9 verse 23 NIV.

If you doubt yourself, your chances of success will diminish. Have faith, believe and have confidence that you will be a nonsmoker. To quote personal growth expert Brain Tracy, when you change your thinking, you change your life. Our past does not predict our future. If your self-concept is negative right now, you can change this; you can have success. You will acquire the tools, and information to have success, you will become a nonsmoker.

It takes courage for you to make the decision to quit. When you quit, you are leaving your comfort zone, and living a different life than you have previously. You may have spent over half of your life as a smoker. All of your stress worry and emotions may have been tied to you using nicotine to relieve stress and deal with negative emotions.

You are now trying something new, be proud of yourself today for taking action to become the new and improved you. Quitting smoking forces you to leave your comfort zone. Remember, the people who never make mistakes in life are the people who have never left their comfort zone to try anything. These people stay where they are and don't grow because they are afraid of failing. Sometimes in life, it is our failing that leads to our success.

"Efforts and courage are not enough without purpose and direction." - John F. Kennedy (271).

A good way to draw strength from within is to think back to a time in your life when you did something to leave your comfort zone and it went well for you. Maybe it was going to college, asking your spouse out for a date, speaking in front of a group of people or starting a new job. Think back to a time in your life when you took a risk and had success. Draw on this successful experience as you now prepare yourself to stop smoking. Write down the action you took to leave your comfort zone and put it on a file card. Make this success experience a part of your quit smoking toolkit. You will utilize past successes to draw upon when you create your smoking cessation action plan in a later chapter.

Always do what you are afraid to do.

- Ralph Waldo Emerson (246).

Leaving your comfort zone

You may be afraid to take a chance; to make the decision to leave your current circumstances. A good example of this could be being afraid to set a quit date. You may become comfortable with cigarettes as a part of your life to the point that you are afraid to change.

I had a friend who told me that when he took a chance on something, the result of leaving his comfort zone usually ended up giving him a better outcome than if he had stayed where he was, doing the same thing. I remember my friend always taking jobs and assignments out of town. He worked in the field of politics in college, and he would take positions outside the city as they became available. Because my friend took those risks by taking different jobs out of town, his resume became filled with jobs in multiple cities with various positions and titles. His diverse resume led to him reaching his ultimate goal, his dream which was to do an internship in the White House. All of this occurred because of the risks that he took.

Think back to a time in your life when you took a risk; maybe it was when you started a conversation with someone of the opposite sex that you wanted to have a conversation with. Maybe it was leaving your job for a new opportunity; perhaps it was speaking up and having a tough conversation with someone you were not comfortable talking with. Maybe it was