Sticking to it day by day — that's the trick. Don't think about next week or next month. Just think about getting through today without a cigarette. It's amazing how one day follows another, and before you know it, smoking will just be an old memory.

One thing you can say about smoking — it keeps your mouth occupied. Will you gain weight when you quit? Well, it's true that most people do. But there are things you can do to manage weight gain.

A few extra pounds may not be so bad when you consider the overall health benefits of quitting. But there are still things you can do to help keep that weight off in the first place. Like these:

• Don't try to diet at the same time you give up smoking. You'll be asking too much of yourself.
• Try to drink water.
• If you feel the urge to eat between meals, choose fruit, vegetables, or low-calorie foods.
• Become more active. Take at least three 10-minute walks each day. (Check with your doctor before starting any new activities.)

Remember, even if you gain a few pounds, hopefully they'll go away. But you also may gain better things that will stay with you: self-respect, energy, and confidence. And who knows how many extra years of life you might have. Tomorrow we'll talk about your moods — and how quitting may affect them.