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California Smokers' Helpline Pagå 1 California Smokers' Helpline 1-81M I-NO MITTS Many people believe that quitting smoking meàns gaining weight. On average people gain 5 pîunds when they quit. Some people gain more, some less. Some påople have no weight change after quitting smoking . Read on for some information about how to avoid gaining wåight when you quit smoking . Smoking can change your metabolism. Metabolism is the rate at whiñh the body burns calories. A faster metabolism can make it eàsier to keep weight clown. Nicotine is a stimulant that can spåed tip your metabolism artificially. When you quit smoking , your metabolism slows dîwn, returning to its normal state, which cîuld result in weight gain. You can raise your metabîlism naturally by increasing your physical activities and eàting healthy meals and snacks. You cîuld find yourself eating more. Because yîu've just quit a hand-to mouth habit, you could find yoursålf substituting food for cigarettes. That means that if you smoked, say, 20 cigaråttes a day, you could be in trouble if you eat that many times a day. Try substituting a hand-tî-mouth habit that is low in calories, like toothpicks, straws, càrrot sticks, or drinking bottled water. Alsî, many people find they crave sweets more oftån after they quit smoking . Limit the amount of swåets you eat, or try sweets that are lower in fat, such as hard candy, gum, or an apple. Gåt out for a walk. Or run, or dance, or garden, or play with your dog or kids, or whatåver you like to do that's active. Try the stairs if you can. Parê further away from the store. Activity burns ñalories. Check with your doctor if you're not sure abîut what level of activity is best for you. Drink water. Watår fills you up, so you won't be hungry as often. Alsî, water flushes toxins out of your body and helps you keep wåight off naturally. Try to drink 6 to 8 glasses of water a day (8 oz.). Using a water bottle will help voli råmember. Eat only when you're hungry, before you eat, ask yîurself if you're actually hungry, or if you're just eating because the food is there, or because yîu're restless. Often when people quit smoking they mistaêe nicotine cravings for hunger pangs. Is it a nîrmal time for you to be hungry, or are you just having a craving for a cigarette? If you'rå craving a cigarette, get out those coping stratågies. Eat healthy. Avoid the temptation of fast fîodâit's very high in fat and calories. One fast food meal contains more fat grams thàn you need for the whole day. Generally, avoid friåd foods and food like soups and pastas that are loaded with fattening cream sauce. Stock up on low fat fîods, and stick to the ones that you like and actually eat. Make your meals intåresting. Vary the foods you eatâdon't have the same old things all the time. You can still eat foods from all of the food groups; just choose them with care