Remember H. If you can distract yourself for 5 minutes, the craving will usually pass. 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. Healthy eating Improving your eating habits gradually can help prevent weight gain, as well as help you feel better as you quit smoking. Weight gain is more likely when someone has smoked for 10 to 20 years or smokes a pack or more a day But changing too much too quickly can increase the stress you feel as you try to quit smoking. 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. Get enough sleep; when you are tired, you are more likely to crave cigarettes and food. 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. 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. To prevent extra snacking as a result of quitting smoking, do not try to quit smoking during a stressful period. Keep your hands busy with doodling, crossword puzzles, knitting, or twirling a straw, pen, or pencil.

Replace smoking with other activities that occupy your hands and your mouth. Reduce tension by meditating, taking a walk or a bath, or taking deep breaths. 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. Positive attitude As you focus on quitting smoking and healing your body, your exercise and eating goals will become easier. Beginning to increase your physical activity before you quit smoking may remind you how much smoking slows you down, when you have trouble breathing or start to cough during exercise. L.

Try to do at least 30 minutes of physical activities on most days, even if it is in a few shorter increments. 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.

If you need more guidance, talk to your doctor or dietitian.

Eating a variety of foods each day is a good start, and eating regularly so you never get too hungry.

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