Then exhale, releasing the tension. Breathe normally on the next inhalation. Repeat until lingering tension is gone. Repeat six times. Make time to exercise.
Most people regularly carry around at least that much in excess fat.
I'have done it dozens of times. On the day you quit, think of something you'd like to buy and estimate its cost in terms of packs of cigarettes. Put aside the money to buy it. Or, decide in the morning how many cigarettes you'll smoke that day. For every cigarette over your quota, give a dollar to your favorite charity.