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.

Smoking is a deadly habit and yet it is one of our rights as citizens of a free country. There are many political, economic, and social reasons why smoking is not entirely banned despite its dangers. But like any prohibited drugs, smoking can be as lethal and as addictive. If someone you love is in danger from this unhealthy habit, then you should try and convince them to stop. Here are some tips that have helped thousands of people to quit smoking.

• Remember that they are in charge of their lives – People who are above eighteen are legally allowed to decide for themselves. The sad part about smokers is that their free will is wasted on something addictive, which in default takes away that free will. Nagging, criticizing, or shaming will not help a person get rid of the addiction. The best thing you can do is listen to them and convince them that they are worth the change.

• Encourage him or her to join smoking cessation groups – Being around people who want to quit smoking helps. Support him or her by motivating them to attend sessions. There are some people who do not like these groups. If that is the case, do not force them to do it. What you can do is try some other methods that will work for them.

• Help them indulge in healthy activities – Some smokers who have better things to do or to occupy themselves with tend to smoke less sticks in a day. Others tend to smoke more when under stress. It is a case to case basis but one thing universal is that when they indulge in sports or any physical activity, they tend to be more encouraged to stay fit. Go with him or her to the gym or challenge him to a sport against you.

• Stick with positive reinforcement but do not hesitate to remind them if you have to – Some people help by getting rid of ash trays and the smell of tobacco in their homes or car. Others verbally remind the person that he or she is in the process of quitting or is a non smoker. Telling them in a calm but firm tone will remind them each time someone offers them a stick of cigarette.

There are many ways on how to make someone quit smoking. You have an important role in the process. Smokers are known to succeed quitting when they are inspired by someone or a situation to do so. Helping them realize their health is valuable is the main key to this realization.