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Here are some tips on how to quit smoking without gaining weight:

• Don't look at your decision to quit smoking in isolation. It should be part of your campaign to create a better, healthier you. As part of your plan to quit, you'll plan activities to enhance your general health. This will include sensible eating. A sensible eating plan will help protect you from accidentally slipping into poor eating habits when you quit smoking, and that's what puts on the weight.

• In addition to sensible eating, add exercise into your daily routine. Don't overdo it. Start small but be consistent. The exercise will help reduce stress, which may cause you either to eat too much or to start smoking again. Exercise also helps even out the metabolism, which helps you keep your weight down and makes it easier to quit smoking as well.

• While you should make sure your diet is healthy, don't try too hard to lose weight at the same time you're quitting smoking. Focus your mind, your plans and activities on quitting smoking without gaining weight. You can go on that diet once you leave cigarettes behind for good.

• Take in plenty of water or other non-fattening liquids. Water fills you up and cuts down on both the need to smoke and the need (from nervousness) to eat.

• Make sure your meals are satisfying and well prepared. Spend more money on your food if necessary (you'll save by not buying cigarettes). Make a point out of having regular meals and not eating on the run. Use good silverware, cloth napkins, etc. Make a ritual out of eating and refuse to eat unless the requirements of the ritual can be fulfilled.

• THINK before you eat. Do you really want that sticky cake any more than you thought you wanted cigarettes? You can wait out your craving for something fattening just as you can wait out your craving for a cigarette. The crisis will last five minutes; ten at the most. Keep a diary of all the food you eat. Those fattening items can easily slip in if you don't watch it. Keeping the diary will also make your eating more of a planned event, less spontaneous.