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. Try to stay positive, and try not to panic about modest weight gain; if you do gain weight, your healthy habits will help you lose the weight once your body gets back to normal. L. 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. 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. Find something that will replace smoking as a way to relax and do it consistently. Remember H. Get support and encouragement; talk to a friend when you get the urge to smoke; talk about something other than smoking.

To prevent extra snacking as a result of quitting smoking, do not try to quit smoking during a stressful period.

– never let yourself get too Hungry, Angry, Lonely or Tired. Becoming physically active will not only help you control your weight, but will also give you more energy, improve your health, take your mind off smoking, and help relieve the stress and moodiness that may occur as a result of withdrawal from nicotine. 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. Snack on fruit or chewing gum to satisfy any sweet cravings. A.

Managing cravings Once you stop smoking, it is important to learn how to reduce your cravings for both cigarettes and food. Try not to do things that tempt you to smoke, such as drinking or socializing in a bar, or tempt you to eat when you're not hungry, such as bringing a bag of chips in front of the television Get enough sleep; when you are tired, you are more likely to crave cigarettes and food. These can help prevent a relapse, and nicotine gum has been shown to reduce weight gain. Remember H.

A craving only lasts about 5 minutes. Reduce tension by meditating, taking a walk or a bath, or taking deep breaths. If you can distract yourself for 5 minutes, the craving will usually pass. This can cause extra stress that can lead to extra snacking, especially over the holidays when more food is around, or relapsing back into smoking to cope with the stress.

Get support and encouragement; talk to a friend when you get the urge to smoke; talk about something other than smoking. T.

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