Snack on fruit or chewing gum to satisfy any sweet cravings.

If you can distract yourself for 5 minutes, the craving will usually pass. Get enough sleep; when you are tired, you are more likely to crave cigarettes and food

Remember H.

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. Weight gain is more likely when someone has smoked for 10 to 20 years or smokes a pack or more a day. Reduce tension by meditating, taking a walk or a bath, or taking deep breaths. 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. Eating a variety of foods each day is a good start, and eating regularly so you never get too hungry. Physical activity does not have to be planned exercise; it may include taking the stairs, mowing the lawn, or playing with children. Replace smoking with other activities that occupy your hands and your mouth. 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.

Find something that will replace smoking as a way to relax and do it consistently. Remember H. 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. L. 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.

Keep your hands busy with doodling, crossword puzzles, knitting, or twirling a straw, pen, or pencil. 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. A craving only lasts about 5 minutes. 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.

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