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!

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.

Kick It California (formerly known as 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.

Kick It California (formerly known as 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.

Kick It California (formerly known as the California Smokers’ Helpline) has more tips for overcoming this trigger.