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Get enough sleep; when you are tired, you are more likely to crave cigarettes and food. Weight gain is more likely when someone has smoked for 10 to 20 years or smokes a pack or more a day. Keep your hands busy with doodling, crossword puzzles, knitting, or twirling a straw, pen, or pencil. 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. 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. 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. Try to do at least 30 minutes of physical activities on most days, even if it is in a few shorter increments A craving only lasts about 5 minutes. L. Weight gain is more likely when someone has smoked for 10 to 20 years or smokes a pack or more a day.

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. 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.

If you need more guidance, talk to your doctor or dietitian. T.

Not everyone gains weight when they stop smoking, but the average weight gain is about 10 pounds

Find something that will replace smoking as a way to relax and do it consistently. Try to do at least 30 minutes of physical activities on most days, even if it is in a few shorter increments.

Eating a variety of foods each day is a good start, and eating regularly so you never get too hungry. If you can distract yourself for 5 minutes, the craving will usually pass.

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. Make a list of when and where you are most tempted to smoke, and list healthy activities you can substitute when you have the urge.

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