Many people who are considering quitting are very concerned about gaining weight. If you are concerned about weight gain, keep these points in mind:

• Quitting doesn't mean you'll automatically gain weight. When people gain, it's because they often eat more once they quit.

• The benefits of giving up cigarettes far outweigh the drawbacks of adding a few pounds. You'd have to gain a very large amount of weight to offset the many substantial health benefits that a normal smoker gains by quitting. Watch what you eat, and if you are concerned about gaining weight, consider the tips that follow.

Tips To Help You Avoid Weight Gain

• Make sure you have a well balanced diet, with the proper amounts of protein, carbohydrates, and fat.

• Don't set a target date for a holiday, when the temptation of high-calorie food and drinks may be too hard to resist.

• Drink a glass of water before your meals.

• Weigh yourself weekly.

• Chew sugarless gum when you want sweet foods.

• Plan menus carefully and count calories. Don't try to lose weight; just try to maintain your pre-quitting weight.

• Have low-calorie foods on hand for nibbling. Use the Snack Calorie Chart to choose foods that are both nutritious and low in calories. Some good choices are fresh fruits and vegetables, fruit and vegetable juices, low-fat cottage cheese, and air-popped popcorn without butter.

• Take time for daily exercise or join an organized exercise group.