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Weight gain is a common concern of smokers who are contemplating quitting. Some people even let this concern deter them from giving up the habit. But while it’s true that many smokers put on weight when they quit, the gain is usually small. According to the California Smokers’ Helpline, the average weight gain is only five pounds.

Additionally, giving up smoking doesn’t mean that you will automatically gain weight. Weight gain is not the direct result of quitting smoking. Instead, people usually gain weight when they quit because they start eating more. In essence, they are substituting one form of self-soothing or oral gratification for another. But weight gain can be avoided or minimized if smoking cessation is accompanied by a moderate increase in physical activity and a plan that incorporates alternative coping strategies. So eat a healthy diet, stay active, and don’t let weight gain distract you from your main goal: quitting smoking.

Here are some tips to help you keep the weight off after you’ve quit:

Nurture yourself.
Instead of turning to cigarettes or food when you feel stressed, anxious, or depressed, learn new ways to soothe yourself.

Eat healthy, varied meals.
Eat plenty of fruits and vegetables and limit your fat intake. Seek out low-fat options that look appetizing to you and you will actually eat. Avoid alcohol, sugary sodas, and other high-calorie drinks. See Helpguide’s Healthy Eating series for more nutritional advice.

Drink lots of water.
Drinking lots of water—at least six to eight 8-oz glasses— will help you feel full and keep you from eating when you’re not hungry. Water will also help flush toxins from your body.

Take a walk.
Walking is a great form of exercise. Not only will it help you burn calories and keep the weight off, but it will also help alleviate feelings of stress and frustration that accompany smoking withdrawal.