Good news: Even though 80% of smokers gain weight when they quit, the average weight gain is only 5-10 pounds. Public Health Service. (2000). Treating tobacco use and dependence. Washington, DC: U.S. Department of Health and Human Services.

U.S. Department of Health and Human Services. (1990). The health benefits of smoking cessation: A report of the Surgeon General. Atlanta, GA: Centers for Disease Control and Prevention.

If you're concerned about weight gain, here are a few tips:

• Tackle one issue at a time. Instead of worrying about a few extra pounds, focus on becoming smokefree. Once you've kicked the habit, there will be plently of time to lose weight.

• Remember that quitting makes you more attractive. Even if you gain weight, you'll be better off as a nonsmoker. Nonsmokers have fewer wrinkles, fresher breath, whiter teeth, and are seen as more attractive than smokers. Amos, A., Currie, C., Gray, D., & Elton, R. (1998). Perceptions of fashion images from youth magazines: Does a cigarette make a difference? Health and Education Research, 13, 491-501.

  Christen, A. G. (1992). The impact of tobacco use and cessation on oral and dental diseases and conditions. American Journal of Medicine, 93 (Supplement 1A), 25S-31S.

  Grady, D., & Ernster, V. (1992). Does cigarette smoking make you ugly and old? American Journal of Epidemiology, 135, 839-842.

  Smith J. B., & Fenske, N. A. (1996). Cutaneous manifestations and consequences of smoking. Journal of the American Academy of Dermatology, 34, 717-732.

• To delay weight gain, try nicotine gum or bupropion SR. These products often postpone the weight gain associated with quitting, although smokers usually gain the same amount of weight in the long run. Public Health Service. (2000). Treating tobacco use and dependence. Washington, DC: U.S. Department of Health and Human Services.

• Stock up on healthy snacks. When you feel hungry, reach for carrots, celery sticks, fresh fruit, fat-free popcorn, or a low-calorie beverage.

• Don't forget to exercise. Exercise not only keeps the pounds off, but it can help you relax and sleep better. Even simple activities can help, such as taking stairs instead of elevators, or walking briskly for a half-hour three times each week.