Managing cravings Once you stop smoking, it is important to learn how to reduce your cravings for both cigarettes and food. Eating a variety of foods each day is a good start, and eating regularly so you never get too hungry. 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. 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 Keep your hands busy with doodling, crossword puzzles, knitting, or twirling a straw, pen, or pencil. These can help prevent a relapse, and nicotine gum has been shown to reduce weight gain. 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. If you need more guidance, talk to your doctor or dietitian. Not everyone gains weight when they stop smoking, but the average weight gain is about 10 pounds. Snack on fruit or chewing gum to satisfy any sweet cravings. Snack on fruit or chewing gum to satisfy any sweet cravings.

But changing too much too quickly can increase the stress you feel as you try to quit smoking. Healthy eating Improving your eating habits gradually can help prevent weight gain, as well as help you feel better as you quit smoking.

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. Physical activity does not have to be planned exercise; it may include taking the stairs, mowing the lawn, or playing with children

Get enough sleep; when you are tired, you are more likely to crave cigarettes and food. 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.

A craving only lasts about 5 minutes. 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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