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Get support and encouragement; talk to a friend when you get the urge to smoke; talk about something other than smoking. Physical activity does not have to be planned exercise; it may include taking the stairs, mowing the lawn, or playing with children. Try to do at least 30 minutes of physical activities on most days, even if it is in a few shorter increments

If you are struggling or anxious about trying to quit smoking, talk to your doctor about nicotine replacement such as nicotine gum or a nicotine patch.

If you need more guidance, talk to your doctor or dietitian. Remember H. Not everyone gains weight when they stop smoking, but the average weight gain is about 10 pounds. A craving only lasts about 5 minutes. If you can distract yourself for 5 minutes, the craving will usually pass.

The most important components of preventing weight gain when you quit smoking are: Physical activity To prevent weight gain at this time, you need to become more physically active. Get support and encouragement; talk to a friend when you get the urge to smoke; talk about something other than smoking.

– never let yourself get too Hungry, Angry, Lonely or Tired. These can help prevent a relapse, and nicotine gum has been shown to reduce weight gain. Even if you do gain weight when you quit smoking, the health risks of smoking are far greater…you would have to gain over 150 pounds to make your health risks as high as when you smoked. Find something that will replace smoking as a way to relax and do it consistently. Snack on fruit or chewing gum to satisfy any sweet cravings. T. Drink less caffeine; although you may think it will make you feel better, caffeine can worsen the jittery nervous feeling that may accompany nicotine withdrawal. Get enough sleep; when you are tired, you are more likely to crave cigarettes and food. Healthy eating Improving your eating habits gradually can help prevent weight gain, as well as help you feel better as you quit smoking. L. Replace smoking with other activities that occupy your hands and your mouth. To prevent extra snacking as a result of quitting smoking, do not try to quit smoking during a stressful period. Beginning to increase your physical activity before you quit smoking may remind you how much smoking slows you down, when you have trouble breathing or start to cough during exercise.

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