People sometimes are afraid of throwing away their cigarettes forever, because they think they might gain extra weight, suggests a new study from Penn State University researchers.

The study looked at nearly 300 frequent smokers and found that over half of them had gained weight--an average of 22 pounds, the Fox News reported. This experience often prevented smokers from trying to quit a second time, says study coauthor Susan Veldheer.

Here’s why dropping your cigarettes puts your gut in danger. Quitters have increased appetites because nicotine suppresses your urge to eat, and nicotine also stimulates your metabolism, so without it, your body may burn fewer calories. And then there’s your hand-to-mouth habit--ex-smokers may sub in snacks just because they need that pattern.

Don't be fooled, however. The health benefits from quitting--such as lowering your risk of cardiovascular disease--outweigh any negatives from gaining a modest 5 to 10 pounds, suggests a 2013 study in the Journal of the American Medical Association.

You know going cold turkey is difficult, but FDA-approved nicotine replacement medications like the nicotine patch, lozenge, inhaler, or nasal spray dial down withdrawal symptoms so your appetite doesn't go haywire. Using a combo--a nicotine replacement therapy and medication like bupropion (a.k.a. Zyban) that helps with cravings--also helped people gain less weight compared to those on one drug or placebo, suggests a 2013 study in Addictive Behaviors.