Worried about gaining weight when you quit smoking? Don't worry, you're not alone! Thankfully, there are many things you can do to keep the weight off while still remaining healthy and smoke free. First, let's explore what's really happening here:

Smoking mildly increases the metabolism because:

- Smoking burns up to 200 calories a day in a heavy smoker (15+ cigarettes per day)

- Nicotine is an appetite suppressant

It is normal for most smokers to gain 5 - 10 pounds after quitting smoking. Of course, this is if you take the traditional approach. Even something as simple as a 30 minute walk each day can curb the weight gain. The real danger comes in the form of eating habits. Most former smokers report an increase in their appetite after quitting smoking. Here's why:

- Cigarettes function as an appetite suppressant

Nicotine is a stimulant, and may also interfere with the release of the hormone insulin. Insulin controls glucose levels in the blood. When this is blocked, a person may become slightly hyperglycemic, and as a result, the body triggers feelings of hunger.

- Eating to replace smoking

Soon after the smoking cessation has begun, many feel the need to "fill the gap" that quitting smoking has caused. They want to replace one habit something else that gives them comfort to take their mind off the urge the smoke.

Experts suggest that women are far more likely to return to smoking as a method to lose weight. This is a poor and unnecessary trade-off. (Trading ones health and the health of those around him/her should never be an option) There are simple steps you can take to prevent the weight gain to begin with.

- Exercise

Short 30 minute sessions 5 days per week would be plenty. These do not need to be high intensity sessions, but simple movements that increase your heart rate, and burn excess calories. This method is also recommended as exercise will often curb the craving to smoke. (The best quit smoking ways are those that both help you stay in shape, while improving overall health at the same time)

- Healthy Snacking

If you find snacking difficult to resist, why not prepare healthy alternatives ahead of time? Here are some suggestions:

- Low fat popcorn

- Water - (Drinking water improves your bodies ability to metabolize fat)

- vegetable sticks - celery, carrot

- hard candies (In moderation)

- fresh fruit

- fat free yogurt

- herbal teas

- hot cocoa made with nonfat milk

- fat free fudgesicles

See? Being healthy doesn't have to taste like cardboard! Do yourself a favor and remove the tempting high fat snacks from the house completely. If it's there, more often than not you'll convince yourself to snack "just one more time."

- Avoid Alcohol

Alcohol is loaded with empty fat gaining calories. The negative effects of alcohol on your body are just one more reason to avoid it, or drink only in moderation if you're serious about keeping the pounds off.

Stick with these simple tips and you'll find that quitting smoking does not have to lead to weight gain. Most of these tips are filled with common sense reasons to be following this guide anyhow if your goal is to be healthy and look great. The biggest challenge of all will be you. It's easy to find excuses to break away from the plan, and indulge ourselves. It doesn't have to be that way! In fact, there are proven ways to quit smoking with over 90% success rates. Take a look...

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