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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. These can help prevent a relapse, and nicotine gum has been shown to reduce weight gain. T 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. But changing too much too quickly can increase the stress you feel as you try to quit smoking. Snack on fruit or chewing gum to satisfy any sweet cravings. Be confident that you are making a healthy choice! Your whole body will thank you!. Positive attitude As you focus on quitting smoking and healing your body, your exercise and eating goals will become easier. Managing cravings Once you stop smoking, it is important to learn how to reduce your cravings for both cigarettes and food.

L. Try to do at least 30 minutes of physical activities on most days, even if it is in a few shorter increments. 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.

If you can distract yourself for 5 minutes, the craving will usually pass. A. Reduce tension by meditating, taking a walk or a bath, or taking deep breaths. To prevent extra snacking as a result of quitting smoking, do not try to quit smoking during a stressful period. Keep your hands busy with doodling, crossword puzzles, knitting, or twirling a straw, pen, or pencil.

Get enough sleep; when you are tired, you are more likely to crave cigarettes and food. Eating a variety of foods each day is a good start, and eating regularly so you never get too hungry. Replace smoking with other activities that occupy your hands and your mouth. Water retention may cause a deceptive weight gain of up to 5 pounds in the week after quitting smoking, but this is not a real weight gain, and your body will go back to normal. 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 support and encouragement; talk to a friend when you get the urge to smoke; talk about something other than smoking.

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