Statistics show that four out of five people gain weight after they quit smoking – the reason why most smokers can’t just get away from this bad habit. Nicotine is known to elevate metabolism and when you stop smoking, metabolism tends to slow down resulting to a slight weight gain. You also tend to eat more because you always want to put something into your mouth. But should you really put off quitting just to avoid these extra pounds?

We all know just how dangerous smoking is to one’s health, and there shouldn’t be any reason for you not to quit. And if gaining weight is the only thing that stops you from quitting, here are five simple tips that can help you successfully quit this habit without gaining weight.

• Exercise. Regular exercise burns calories and keeps you away from nicotine craving. Choose a series of exercise that appeals to you the most and make sure to do it regularly. While walking for at least 15 minutes every day is a good start, you can also do anaerobic exercises or strength training. And although enrolling in a gym or hiring a professional trainer is good, it won’t really be necessary if you can do well with walking, running and lifting small weights.

• Diet. Get used to a well-balanced diet composed of fresh fruits, green vegetables, lean meats, and low-fat dairy products. Avoid junk foods as these only help put on the pounds. Cut down on fats and replace them with complex carbohydrates. Reduce sweets intake but if you can’t stop your craving, use sugar substitutes or eat more fruits.

• Water. Drinking water helps flush away the cigarette toxins that your body has acquired.  It also boosts your body’s metabolism, and offsets weight gain. Drinking enough water also keeps your body well hydrated, making you feel well in general.

• Rest. Not having enough rest significantly affects all your weight loss efforts. Always find time to get enough sleep and take naps if you can.

Quitting smoking is not easy. And for you to get successful with your goal of quitting, you need to remain confident and committed to that goal.  Encourage and motivate yourself to do what you’re supposed to do and don’t just give in to temptations. With appropriate diet, exercise, water intake and rest, along with patience and discipline, you can successfully quit smoking without gaining weight.