You've already begun doing something positive for yourself by following the South Beach Diet. If you're a smoker — or know someone who is — now's a great time to take the next step toward a long, healthy life. Today, November 15, is the 31st annual

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Great American Smokeout, a day when all Americans are encouraged to quit smoking for at least 24 hours. There are a number of things you can do to kick the habit, which raises the risk for cardiovascular disease and, according to the American Cancer Society (ACS), is the leading cause of preventable cancer-related deaths.

As with losing weight, the best way to quit smoking is to make a plan and follow through with it. There are also a number of free programs to help you quit — both online and in your community. Of course, if at first you don't succeed, try again. Relapses are a normal part of the quitting process, so do not let minor setbacks deter you from ultimately reaching your goal to quit. Here are seven steps you can take to make quitting a little easier and to increase the chances that you'll succeed:

1. Remove all temptations. Clear your house of cigarettes, lighters, ashtrays, and any other smoking artifacts. Thoroughly clean your living space to eliminate any lingering odors.
2. Avoid your usual smoking spots. Until you've gotten your nicotine cravings under control, avoid places you associate with smoking, like your favorite bar or the break room at work. It's also best to avoid being around anyone who's smoking.
3. Distract yourself during moments of intense craving. When you crave a cigarette, take a walk, phone a pal, reply to an e-mail, or chew on some sugar-free gum instead — whatever it takes to distract yourself until the craving diminishes, which generally happens within a few minutes.
4. Find a quit buddy. Someone who is also trying to quit can help inspire you to stay true to your goal. You and your quit buddy can be there for each other to celebrate each quitting milestone or to manage minor setbacks. Members of SouthBeachDiet.com can look for a Beach Buddy to quit with. (Not a member? Sign up today to tap into this helpful resource, over 1,000 recipes, customized meal plans, and more!)
5. Get support. There's no reason you have to conquer smoking alone. Tell your friends and family what you're doing, and chances are they'll provide encouragement and gentle nudges to help you run the course. No one ever achieves greatness without the help of supporters and confidantes.
6. Consider nicotine-replacement therapy. According to the ACS, up to 90 percent of smokers avoid quitting because of difficulty managing their nicotine cravings. Nicotine-replacement therapy can help you manage the physical cravings, which in turn increases the likelihood that you will quit smoking. Some nicotine-replacement products, like gums and patches, are available over the counter, while others, like sprays and inhalers, require a prescription. Another prescription medication, bupropion, acts on your brain chemistry to reduce nicotine cravings and withdrawal. If you are determined to quit smoking, speak with your physician about one of these aids. Combining this pharmacological approach with behavioral changes like those described above can really increase your chances of success!
7. Practice healthy eating habits and engage in regular exercise. A healthy lifestyle program like the South Beach Diet does double duty when you're kicking the habit. First, eating in accordance with South Beach Diet principles can help offset any weight gain associated with smoking cessation. Second, research shows that people who engage in regular exercise while trying to quit smoking have a higher success rate than those who don't.