how can avoid gaining weight once quite smoking.

Weight gain is a concern for some people as they are quitting. However, you are more likely to quit smoking successfully if you deal with the smoking first, and then later take steps to reduce your weight. That said, there are healthy choices you can make that can help minimize weight gain:

• Try to eat plenty of fruits and vegetables
• Try to limit your fat intake (for example, choose low-fat pretzel sticks)
• Be sure to drink plenty of water
• Get enough sleep
• Get regular physical activity (walking can help reduce stress, burn calories, and tone muscles). Please be sure to consult your doctor before taking on a new physical activity

According to the American Cancer Society, weight gain as a side effect of quitting smoking averages about 6-12 pounds. The U.S. Surgeon General believes that the health benefits of quitting smoking are far greater than any risks resulting from the small weight gain. So stick to your quit. When you’re feeling confident about being a nonsmoker, then you can deal with any weight you may have gained.