To avoid gaining weight when you quit smoking, you need to become more physically active and improve your eating habits before you stop.  Physical activity helps to control your weight by increasing the number of calories your body uses.  Making healthy changes to your eating habits will prevent weight gain by controlling the amount of calories you eat.  Try to reduce your chances of gaining weight gain by controlling the amount of calories you eat.  Try to reduce your chances of gaining weight by being more physically active and improving your eating habits before you stop smoking. Becoming physically active is a healthy way to control your weight and take your mind off smoking.  In one study, women who stopped smoking and added 45 minutes of walking a day gained less than 3 lbs.  In addition to helping control your weight, exercise increases your energy, promotes self-confidence, improves your health, and may help relieve the stress and depression caused by the lack of nicotine in your body. You can become more physically active by spending less time doing activities that use little energy, like watching T.V. and playing video games, and spending more time doing physical activities.  Try to do at least 30 minutes of physical activity a day on most days of the week.  The activity does not have to be done all at once.  It can be done in short spurts — 10 minute here, 20 minute there — as long as it adds up to 30 minutes a day.  Simple ways to become more physically active include gardening, housework, moving the lawn, playing actively with children, and taking the stairs instead of the elevator.  See the weight get under control. Improve your eating habits. Try to gradually improve your eating habits.  Changing your eating habits too quickly can add to the stress you may feel as you try to quit smoking.  Eating a variety of foods is a good way to improve your health. To make sure you get all of the nutrients needed for good health, choose a variety of foods from each group in the Food Guide Pyramid each day.  The Nutrition Facts Label that is found on most processed food products can also help you select food choices and make sure you: **Eat Plenty of grain products, vegetables, and fruits. Choose lean and low fat foods and low calorie beverages most often.  Choose low fat dairy products, lean meats, fish, poultry, and dry beans to get the nutrients you need without extra calories and fat. Choose less often foods high in fat, sugar, and dry beans to get the nutrients you need without extra calories and fat. What counts as a serving?

FOOD GUIDE PYRAMID
Bread, Cereal, Rice, and Pasta Group
1 slice of bread or 1 ounce of ready to eat cereal or 1/2 cup cooked cereal, rice or pasta.

Vegetable Group
1 cup of raw leafy vegetables
1/2 cup of other vegetables, cooked or chopped raw
3/4 cup of vegetable juice Fruit Cup
1 medium apple, banana, or orange
1/2 cup of chopped, cooked, or canned fruit
3/4 cup of fruit juice

Milk, Yogurt, and Cheese Group
1 cup of low fat or nonfat milk or yogurt
1 1/2 ounces of low fat or nonfat cheese Meat, Poultry,

Fish, Dry Beans, Eggs, and Nuts Group
2 to 3 ounces of cooked lean meat, poultry or fish
1/2 cup of cooked dry beans or 1 egg counts as 1 ounce of lean meat
2 tablespoons of peanut butter or 1/3 cup of nuts counts as 1 ounce/meat.

When you are ready to quit smoking pick a day to quit smoking during a non-stressful period if possible.  For example, try to quit smoking during holiday seasons when you might be tempted to eat more is not the best time to stop smoking or even lose weight.  Quitting during a stressful time at work or at home might cause extra snacking or a smoking relapse. Try to focus on quitting smoking and healing your BODY!

Your first goal should be to quit smoking and let your body heal from the effects of nicotine. After you feel better and are not smoking, work harder on improving your eating and physical activity habits to help you lose any weight that you might have gained.   After you quit: Learn how to reduce cravings for both cigarette smoking and foods.  Replace them with other activities.  Get them off your mind. Drink less caffeine.  I myself drink only a maximum of 2 cups by 12pm a day (coffee) and no more unless at a holiday party during the year.

Get enough sleep on average.  When you feel tired you are more out to crave cigarettes and food.

Reduce tension-relax by meditating, taking a walk, soaking in the tub or taking deep breaths.  Find something that will help relax and replace the urge to smoke. Get support and encouragement.

You need a lot of support when you are quitting to smoke.  Talk to a friend when you get the urge to smoke or join a support group, which their are plenty of such as the Nicotine Anonymous.  You can also participate in workshops offered by health care providers that will help you quit smoking.

If you can, find a mutual friend to quit with you for mutual support. Talk to your  doctor about nicotine replacement. Try not to do things that tempt you to smoke or eat when you are not hungry.

Keep a journal of where and when you feel most tempted to smoke and avoid these situations.  Substitute healthy activities for smoking to help you avoid the urge to smoke or eat when you are not hungry.

Try not to panic about modest weight gain.  Know that your quitting to  smoke is the BEST thing you can do for yourself and those around you.  If possible, before you quit, prepare a plan to quit smoking that includes simple changes in your eating and exercise habits.  Improving your lifestyle as you stop smoking can help you prevent a large weight gain and become a healthy nonsmoker.