Quitting smoking doesn’t automatically make you gain weight. But about 3/4 of people who stop smoking do put on some weight – on average, between 2-4kg. There are a few reasons why people may put on some weight.

For one, your metabolism (the way your body uses energy) changes when you stop smoking, and this means you want to eat more than you did.

Your best bet is to be as healthy as you can: Eat a balanced diet, avoid fatty foods, drink plenty of water and get active. The more physical activity you do – like walking, dancing, swimming, cycling or aerobics – the better your metabolism gets.

Your aim is to balance yourself out: Balance the energy you get from food and the amount of energy you burn. To lose weight, take in less energy from low-fat, high-energy foods and exercise more. If you're worried about gaining weight when you quit smoking, try some of these tips:

• Choose low-fat snacks to nibble on
• Avoid the food or drink you usually associate with having a cigarette
• If a cigarette used to mark the end of each meal, then find a new marker – like drinking water, brushing your teeth, or eating a piece of fruit. Without a market, you might want to keep eating more – or crave a cigarette.

Keep an eye out, too, for emotional eating – eating because you’re stressed or unhappy – and swapping food for cigarettes to get a handle on those times. It’s an easy mistake to make. Nicotine replacement therapy – like patches and gum – can help reduce the amount of weight you might gain while quitting, as well help your cravings.