A slip-up is not a failure. It’s an opportunity to add unexpected triggers to your quit plan. And every time you quit again, you learn about which quit aids and types of support work best for you.


Share + Celebrate Your Quit Journey on Social Media!

I'm quitting smoking!

Click here for badges to post on social media.
Haz clic aquí para insignias para las redes sociales.

1 día libre del tabaco

 

 

 

 

 


 

Weight gain is a common challenge. On average, people can gain up to 10 pounds when they quit. However, some have no weight change at all, or might even lose weight.

You can avoid gaining weight.

  • Go for short walks daily – try this when you have a craving.
  • Drink water often.
  • Eat only when you are hungry, keep healthy snacks readily available or chew gum.
  • Choose healthy snacks and make meals interesting by trying out different foods. You’ll notice your taste buds starting to come back!
  • Above all, be patient with yourself. Reward small victories! Everything counts!

The Top 3 Triggers and How to Overcome Them:

Ask family and friends not to smoke/vape around you.

Create a tobacco-free zone in your home.

Plan ahead for situations where people might smoke/vape around you. Examples:

  • I will drink water, chew on a toothpick, and do what the nonsmokers are doing.
  • I will remind myself why I’m quitting.
  • I will firmly tell others my decision not to smoke/vape.
  • I will walk away until the urge passes.

The California Smokers’ Helpline has more tips for overcoming this trigger .

  • It may be best to avoid alcohol the first few weeks after you quit.
  • Be mindful when drinking alcohol, especially where others are smoking. No matter how long you’ve been tobacco free, alcohol lowers your guard and can trigger cravings.

The California Smokers’ Helpline has more tips for overcoming this trigger .

  • Let yourself feel whatever emotions come up.
  • Talk with someone you trust about how you feel.
  • Write in a notebook or journal.
  • Focus on what you need to do to get through the situation.

Browse our page of free resources to reduce your stress.

The California Smokers’ Helpline has more tips for overcoming this trigger.

Resources

Choose Health LA

For help with weight gain, eating healthy, staying active.
choosehealthla.com

California Smokers’ Helpline 1-800-NO-BUTTS

Talk to a Quit Coach via phone call, text message, or live chat. Get connected to local programs and download free resources including the No Butts + No Vapes mobile apps.
nobutts.org/free-services-for-smokers-trying-to-quit

Smokefree.gov

Download smokefree mobile apps, sign up for texting programs, chat online with an expert, and build your quit plan.apps.
smokefree.gov/tools-tips

 

LAQuits.com/Just-Quit

View our full list of ways to overcome cravings.
laquits.com/just-quit/

 

 

CalFresh Healthy Living

Personal Healthy Recipe Finder
healthysnackday.com/recipe-finder

 

NoButts.org/COVID 1-800-NO-BUTTS

Talk to a Quit Coach via phone call, text message, or live chat. Get connected to local programs and download free resources including the No Butts + No Vapes mobile apps.
nobutts.org/covid