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If you follow the walking plan, the average weight loss in 30 days is 1.4 pounds. If you're concerned with weight gain, try: (1) accepting a few pounds because being thin from smoking is associated with poor health; (2) eating more healthy foods, eating more slowly (put your fork down between bites) and learning to enjoy food more while taking your time; (3) drinking a glass of water before you start a meal so you can feel fuller and less hungry; and (4) developing new rituals to end your meal, like taking a walk or brushing your teeth.