Phase 1 (1-3 months): Focus on quitting
In the early days, your only job is to stay quit.
- Let worries go for now.
- Drink plenty of water.
- Keep easy, nourishing snacks nearby. Try sugar-free gum or mints.
- Move in any way that feels good: a short walk, stretching, even chair exercises.
- Celebrate each milestone, no matter how small.
Phase 2 (3-6 months): Gentle adjustments
Once you feel steadier in your quit, you can add small changes.
- Move your body in ways you enjoy: dance, swim, walk or stretch.
- Choose foods that nourish and satisfy.
- Pay attention to hunger and fullness cues.
- Stick to regular meals to avoid extra snacking.
- Swap sugary drinks for water or tea.
- Make sleep a priority.
Phase 3 (6+ months): Build what works for you
Now it’s time to create habits that last.
- Pick activities you genuinely enjoy.
- Focus on how food makes you feel, not on strict rules.
- Set goals that aren’t about weight, like walking farther or building strength.
- Build routines that support your new lifestyle.
- Celebrate how far you’ve come.
Health isn’t about weight. Since quitting, you’ve already improved your lungs, circulation and immune system. These gains matter most.
Worried about weight gain? You can:
- Call 8-1-1 to speak with a registered nurse (24/7) or a registered dietician (between 9 am and 5 pm).
- Check in with your health care provider.
- Connect with a Quitpath coach for personalized support.