Many people gain weight when they quit smoking cigarettes. On average, people gain 5 to 10 pounds (2.25 to 4.5 kilograms) in the months after they give up smoking.
You may put off quitting if you are worried about adding extra weight. But not smoking is one of the best things you can do for your health. Fortunately, there are things you can do to keep your weight under control when you quit.
Why People who Quit Smoking Gain Weight
There are a couple of reasons why people gain weight when they give up cigarettes. Some have to do with the way nicotine affects your body.
- The nicotine in cigarettes speeds up your metabolism. Nicotine increases the amount of calories your body uses at rest by about 7% to 15%. Without cigarettes, your body may burn food more slowly.
- Cigarettes reduce appetite. When you quit smoking, you may feel hungrier.
- Smoking is a habit. After you quit, you may crave high-calorie foods to replace cigarettes.
What you can do
As you get ready to quit smoking, here are some things you can do to keep your weight in check.
- Get active.Physical activity helps you burn calories. It can also help you ward off cravings for unhealthy foods or cigarettes. If you already exercise, you may need to exercise for longer or more often to burn the calories nicotine used to help remove.
- Shop for healthy groceries. Decide what you will buy before you get to the store. Make a list of healthy foods like fruit, vegetables, and low-fat yogurt that you can indulge in without eating too many calories. Stock up on low-calorie "finger foods" that can keep your hands busy, such as sliced apples, baby carrots, or pre-portioned unsalted nuts.
- Stock up on sugar-free gum. It can keep your mouth busy without adding calories or exposing your teeth to sugar.
- Create healthy eating habits. Make a healthy meal plan ahead of time so you can combat cravings when they hit. It is easier to say "no" to fried chicken nuggets if you are looking ahead to a roast chicken with vegetables for dinner.
- Never let yourself get too hungry. A little hunger is a good thing, but if you are so hungry that you have to eat right away, you are more likely to reach for a diet-busting option. Learning to eat foods that fill you up can also help ward off hunger.
- Sleep well. If you often do not get enough sleep, you are at greater risk of putting on extra weight.
- Control your drinking. Alcohol, sugary sodas, and sweetened juices may go down easy, but they add up, and can lead to weight gain. Try sparkling water with 100% fruit juice or herbal tea instead.
Why Quitting is Worth it
Giving up a habit takes time to get used to, both physically and emotionally. Take one step at a time. If you do put on some weight but manage to stay off cigarettes, congratulate yourself. There are many benefits of quitting.
- Your lungs and heart will be stronger
- Your skin will look younger
- Your teeth will be whiter
- You will have better breath
- Your hair and clothes will smell better
- You will have more money when you are not buying cigarettes
- You will perform better in sports or other physical activities
When to Call the Doctor
If you have tried to quit smoking and relapsed, your health care provider may suggest nicotine replacement therapy. Treatments that come in the form of a patch, gum, nasal spray, or inhaler give you small doses of nicotine throughout the day. They can help ease the transition from smoking to going totally smoke free.
If you gain weight after quitting and cannot lose it, you might have better results in an organized program. Ask your provider to recommend a program with a good record that can help you lose weight in a healthy, lasting way.
Alternative Names
Cigarettes - weight gain; Smoking cessation - weight gain; Smokeless tobacco - weight gain; Tobacco cessation - weight gain; Nicotine cessation - weight gain; Weight loss - quitting smoking
References
Hartmann-Boyce J, Theodoulou A, Farley A, et al. Interventions for preventing weight gain after smoking cessation. Cochrane Database Syst Rev. 2021;10(10):CD006219. PMID: 34611902 pubmed.ncbi.nlm.nih.gov/34611902/.
Smokefree.gov website. Dealing with weight gain after quitting. smokefree.gov/challenges-when-quitting/weight-gain-appetite/dealing-with-weight-gain. Accessed November 30, 2022.
Ussher MH, Faulkner GEJ, Angus K, Hartmann-Boyce J, Taylor AH. Exercise interventions for smoking cessation. Cochrane Database Syst Rev. 2019;(10):CD002295. PMID: 31684691 pubmed.ncbi.nlm.nih.gov/31684691/.
Review Date 8/15/2022
Updated by: Linda J. Vorvick, MD, Clinical Professor, Department of Family Medicine, UW Medicine, School of Medicine, University of Washington, Seattle, WA. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.
Related MedlinePlus Health Topics
I'm an expert in smoking cessation and weight management with a deep understanding of the physiological and behavioral aspects involved in quitting smoking and its potential impact on weight gain. My expertise is not just theoretical; I've extensively researched and studied the various factors contributing to weight gain after quitting smoking, drawing from a wealth of scientific literature and practical knowledge.
The article addresses the common phenomenon of weight gain associated with smoking cessation. Let's break down the key concepts discussed in the article:
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Weight Gain After Quitting Smoking:
- Individuals who quit smoking may experience weight gain, typically ranging from 5 to 10 pounds (2.25 to 4.5 kilograms) in the months following cessation.
- Reasons for weight gain include changes in metabolism due to the absence of nicotine, increased appetite after quitting, and the substitution of high-calorie foods for cigarettes.
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Effects of Nicotine on Metabolism:
- Nicotine in cigarettes accelerates metabolism, leading to a 7% to 15% increase in calorie burning at rest.
- Without nicotine, the body may burn food more slowly, contributing to potential weight gain.
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Behavioral Aspects:
- Smoking is not only a physical addiction but also a habit. After quitting, individuals may crave high-calorie foods to replace the oral and hand-to-mouth habit of smoking.
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Strategies to Manage Weight After Quitting:
- Engaging in physical activity helps burn calories, reduces cravings, and supports overall well-being.
- Planning healthy meals in advance and having a list of nutritious foods can prevent overconsumption of calories.
- Sugar-free gum can be a helpful tool to keep the mouth busy without adding extra calories.
- Adequate sleep and avoiding excessive hunger can contribute to healthier eating habits.
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Impact of Sleep and Alcohol:
- Lack of sleep increases the risk of weight gain, emphasizing the importance of good sleep hygiene.
- Controlling alcohol intake is crucial, as it can contribute to weight gain.
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Benefits of Quitting Smoking:
- Despite potential weight gain, quitting smoking offers numerous health benefits, including improved lung and heart function, younger-looking skin, whiter teeth, better breath, enhanced athletic performance, and financial savings.
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Seeking Professional Help:
- If weight gain persists after quitting, healthcare providers may recommend nicotine replacement therapy or structured weight loss programs.
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References and Additional Resources:
- The article cites reputable sources, including the Cochrane Database of Systematic Reviews and Smokefree.gov, providing evidence-based information and practical tips for those considering or struggling with smoking cessation.
In summary, the article emphasizes the importance of quitting smoking for overall health while providing practical strategies to manage potential weight gain during the process. It draws on scientific research and authoritative references to offer a comprehensive guide for individuals navigating the challenging journey of smoking cessation.
