Remember H. If you can distract yourself for 5 minutes, the craving will usually pass. 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. This can cause extra stress that can lead to extra snacking, especially over the holidays when more food is around, or relapsing back into smoking to cope with the stress. Try not to do things that tempt you to smoke, such as drinking or socializing in a bar, or tempt you to eat when you're not hungry, such as bringing a bag of chips in front of the television. 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. A craving only lasts about 5 minutes.

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. Not everyone gains weight when they stop smoking, but the average weight gain is about 10 pounds. To prevent extra snacking as a result of quitting smoking, do not try to quit smoking during a stressful period. A. If you need more guidance, talk to your doctor or dietitian. Physical activity does not have to be planned exercise; it may include taking the stairs, mowing the lawn, or playing with children.

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. Reduce tension by meditating, taking a walk or a bath, or taking deep breaths. Replace smoking with other activities that occupy your hands and your mouth. Find something that will replace smoking as a way to relax and do it consistently. Eating a variety of foods each day is a good start, and eating regularly so you never get too hungry. Not everyone gains weight when they stop smoking, but the average weight gain is about 10 pounds.

These can help prevent a relapse, and nicotine gum has been shown to reduce weight gain.

A craving only lasts about 5 minutes. 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. Physical activity does not have to be planned exercise; it may include taking the stairs, mowing the lawn, or playing with children 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.

– never let yourself get too Hungry, Angry, Lonely or Tired. Positive attitude As you focus on quitting smoking and healing your body, your exercise and eating goals will become easier.

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