| Not everyone gains weight when they stop smoking, | | | | craving only lasts about 5 minutes. If you can distract |
| but the average weight gain is about 10 pounds. | | | | yourself for 5 minutes, the craving will usually pass. |
| Weight gain is more likely when someone has smoked | | | | Replace smoking with other activities that occupy your |
| for 10 to 20 years or smokes a pack or more a day. | | | | hands and your mouth. Snack on fruit or chewing gum |
| Water retention may cause a deceptive weight gain | | | | to satisfy any sweet cravings. Keep your hands busy |
| of up to 5 pounds in the week after quitting smoking, | | | | with doodling, crossword puzzles, knitting, or twirling a |
| but this is not a real weight gain, and your body will go | | | | straw, pen, or pencil. |
| back to normal. | | | | Drink less caffeine; although you may think it will make |
| Even if you do gain weight when you quit smoking, the | | | | you feel better, caffeine can worsen the jittery |
| health risks of smoking are far greater…you | | | | nervous feeling that may accompany nicotine |
| would have to gain over 150 pounds to make your | | | | withdrawal. |
| health risks as high as when you smoked. | | | | Get enough sleep; when you are tired, you are more |
| The most important components of preventing weight | | | | likely to crave cigarettes and food. |
| gain when you quit smoking are: | | | | Remember H.A.L.T.- never let yourself get too Hungry, |
| 1. Physical activity | | | | Angry, Lonely or Tired. |
| To prevent weight gain at this time, you need to | | | | Reduce tension by meditating, taking a walk or a bath, |
| become more physically active. Beginning to increase | | | | or taking deep breaths. Find something that will replace |
| your physical activity before you quit smoking may | | | | smoking as a way to relax and do it consistently. |
| remind you how much smoking slows you down, | | | | Get support and encouragement; talk to a friend when |
| when you have trouble breathing or start to cough | | | | you get the urge to smoke; talk about something other |
| during exercise. | | | | than smoking. |
| Becoming physically active will not only help you control | | | | Make a list of when and where you are most tempted |
| your weight, but will also give you more energy, | | | | to smoke, and list healthy activities you can substitute |
| improve your health, take your mind off smoking, and | | | | when you have the urge. Try not to do things that |
| help relieve the stress and moodiness that may occur | | | | tempt you to smoke, such as drinking or socializing in a |
| as a result of withdrawal from nicotine. | | | | bar, or tempt you to eat when you're not hungry, such |
| Try to do at least 30 minutes of physical activities on | | | | as bringing a bag of chips in front of the television. |
| most days, even if it is in a few shorter increments. | | | | If you are struggling or anxious about trying to quit |
| Physical activity does not have to be planned exercise; | | | | smoking, talk to your doctor about nicotine replacement |
| it may include taking the stairs, mowing the lawn, or | | | | such as nicotine gum or a nicotine patch. These can |
| playing with children. | | | | help prevent a relapse, and nicotine gum has been |
| 2. Healthy eating | | | | shown to reduce weight gain. |
| Improving your eating habits gradually can help prevent | | | | 4. Positive attitude |
| weight gain, as well as help you feel better as you quit | | | | As you focus on quitting smoking and healing your |
| smoking. But changing too much too quickly can | | | | body, your exercise and eating goals will become |
| increase the stress you feel as you try to quit smoking. | | | | easier. When you quit smoking, you can breathe and |
| Eating a variety of foods each day is a good start, | | | | get around more easily, and nutritious foods such as |
| and eating regularly so you never get too hungry. | | | | fruits and vegetables taste better when you are not |
| To prevent extra snacking as a result of quitting | | | | smoking. |
| smoking, do not try to quit smoking during a stressful | | | | Try to stay positive, and try not to panic about modest |
| period. This can cause extra stress that can lead to | | | | weight gain; if you do gain weight, your healthy habits |
| extra snacking, especially over the holidays when | | | | will help you lose the weight once your body gets |
| more food is around, or relapsing back into smoking to | | | | back to normal. If you need more guidance, talk to your |
| cope with the stress. | | | | doctor or dietitian. |
| 3. Managing cravings | | | | Be confident that you are making a healthy choice! |
| Once you stop smoking, it is important to learn how to | | | | Your whole body will thank you! |
| reduce your cravings for both cigarettes and food. A | | | | |