You may be petrified to quit smoking because you think you're bound to pack on the pounds. Well, this doesn't have to be the case. If you make the decision to quit and then also stick to your guns about eating healthy and yes, including more activity into your routine, you'll be just fine.

In fact, those who stop smoking and gain weight, usually only put on a few kilos and then lose it in a few months.

Here are some guidelines to help you beat the bulge post-quitting...

Be positive

Focus on the positive aspects of giving up smoking. Remember all the reasons why you want to kick nicotine out of your body with all its negative health consequences.

Keep a food diary

A food diary will help you to identify the times when you are eating more and snacking as a replacement for cigarettes. This means you will be aware of the 'danger' times and have plans to deal with them.

Occupy your hands

Occupy your time and your hands. What can you do to take your mind off smoking? Why not walk the dog, do the dishes, read a book or play Scrabble?

Get active

The most important thing you can do to avoid weight gain is increase your physical activity. This will balance out the effects that nicotine had on your metabolism. Make definite plans to exercise. Set aside times in the week for 30-minute sessions.

As your lungs recover you will find exercising easier and will enjoy it. Feeling fitter and healthier you will be more motivated to keep to a regular routine.

Eat healthy

Try to eat regular meals and reduce the need and desire to snack. Plan healthy meals to encourage your new health kick. Eat lots of fruit and vegetables. Try snacking on cut up raw veggies or fruit.

Avoid foods and drinks which you associate with having a cigarette. Don't crash diet. Any diet which makes you miserable and tired is unhealthy will make it much harder to quit smoking.

If you are used to having a cigarette to mark the end of a meal, find something else, such as brushing your teeth or eating a piece of fruit to mark the meal's end.

Don't keep high-energy foods like chocolate or biscuits on hand either.

Find new ways to deal with stress

Stressed? Have a cigarette. Um no. Ok eat? Wrong again. If you get stressed out find new ways to cope. Have a cup of calming herbal tea like Camomile for instance, or get a stress ball. Perhaps even deal with the root cause of this stress.

Drink more water

Drink eight glasses of water a day. This will keep you hydrated, help you feel full, and give you something to do with your hands.

Good luck!