Physical activity does not have to be planned exercise; it may include taking the stairs, mowing the lawn, or playing with children. L. Remember H. Replace smoking with other activities that occupy your hands and your mouth.

These can help prevent a relapse, and nicotine gum has been shown to reduce weight gain. Keep your hands busy with doodling, crossword puzzles, knitting, or twirling a straw, pen, or pencil. 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.

Snack on fruit or chewing gum to satisfy any sweet cravings. Try to do at least 30 minutes of physical activities on most days, even if it is in a few shorter increments. 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. 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. Weight gain is more likely when someone has smoked for 10 to 20 years or smokes a pack or more a day. Not everyone gains weight when they stop smoking, but the average weight gain is about 10 pounds. 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 Eating a variety of foods each day is a good start, and eating regularly so you never get too hungry. When you quit smoking, you can breathe and get around more easily, and nutritious foods such as fruits and vegetables taste better when you are not smoking. Get support and encouragement; talk to a friend when you get the urge to smoke; talk about something other than smoking. Reduce tension by meditating, taking a walk or a bath, or taking deep breaths. Positive attitude As you focus on quitting smoking and healing your body, your exercise and eating goals will become easier.

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