If you or someone you know is in crisis, contact the Military Crisis Line or call 911: 1-800-273-8255, press 1 or Text 838255

Questions About Quitting Tobacco

Do you have questions about quitting? YouCanQuit2 has the answers you’re looking for.

Questions About Quitting Tobacco

Answers About Quitting Tobacco


What should I do if I slip or relapse and start using tobacco again?

If you are quitting and have a slip (use tobacco once or twice after you quit, but then return to being tobacco free), or relapse (use tobacco regularly after a quit attempt) – don’t panic and don’t give up. You can still get back on track! Slipping or relapsing after a quit is perfectly normal. Most people need to try quitting a few times before they stay quit for good.

Read through the “Stay Quit” section of the website for more tips and information about sticking to your quit even after a slip or relapse.

Can exercise help me quit tobacco?

Yes. Exercise is a great way to help you become tobacco free. Exercise can help you:

  • Get through the nicotine cravings. Cravings usually only last five to 10 minutes and busting out a round of push-ups or going for a quick walk can help you push through the times when you want tobacco the most.
  • Control weight gain [PDF 995KB]. Without tobacco, food tastes better, your metabolism slows down and you may want to replace tobacco with food. Adding exercise can help stop you from gaining weight. But remember, even if you do gain a few, losing tobacco is still the bigger win.
  • Manage mood changes [PDF 601KB]. Nicotine withdrawal can leave you feeling sad, anxious or irritable but getting physical can help relieve that stress.


How can I avoid weight gain after quitting?

It’s not uncommon to gain a little weight when quitting tobacco. In fact, the average gain is five to 10 pounds. However, the overall health benefits outweigh the costs of gaining a few. To avoid gaining weight, try some of these tips:

  • Chew on sugar-free gum, toothpicks or low-calorie snacks like carrots and apples.
  • Get seven to nine hours of sleep when possible. Too little or too much sleep increases hunger and slows metabolism.
  • Manage stress by sharing your feelings with a trusted friend, family member or on our Live Chat,  practicing deep breathing or spending time relaxing.
  • Drink water in between meals. Sometimes you may think you’re hungry when you’re actually thirsty. Drink up!
  • Up your workout routine to help manage tobacco cravings and burn extra calories.
  • Avoid extra calories by controlling portion sizes, making healthy choices and limiting alcohol intake.

Look through the “Stay Quit” section of our website for more information on tobacco and weight gain.

If you or someone you know is in crisis, contact the Military Crisis Line or call 911: 1-800-273-8255, press 1 or Text 838255