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A lot of people are concerned about gaining weight after they quit smoking. A heavy smoker will burn 200 calories a day puffing on a cigarette, making their metabolism even higher. As if that weren't enough, nicotine is an appetite suppressant. A lot of people gain five to ten pounds after quitting, but some gain much more, as much as 30 extra pounds.

Studies have shown that women, in particular, will resort back to smoking more than men for the simple reason that they don't want to gain weight. Yet, making a few small changes in your lifestyle will make the transition from smoker to non-smoker no weighty matter.

When you decide to quit, you have to find new ways to handle stress and find substitutes for cigarettes. Considering that smoking is a somewhat oral habit, food naturally takes the place of a cigarette. So what to you do?

Keep low-calorie snacks on hand for when you want a cigarette. A handful of sunflower seeds, an apple or a cup of yogurt should keep you feeling satisfied and the snack will keep you occupied for a bit, without increasing your waistline. Did I mention that small healthful snacks also keep your metabolism going strong? Also, try to avoid alcohol. It's high in calories and if often times a trigger to smoke. Instead, replace alcohol with water. It will help you feel full and flush nicotine out of your system faster.

Of course, exercise is a great way to combat extra pounds, sans the nicotine. A brisk walk, fast-paced housecleaning or a dance through your living room for 30 minutes five times a week is all you need to keep off the additional pounds. An added bonus is that exercise will help curb your cravings to smoke.

A few changes in lifestyle can go a long way in keeping you trim and feeling good about yourself while on your journey to quitting smoking.