Weight Gain After Quitting Smoking

Worry about putting on weight keeps many people smoking, especially women. It's true that many quitters gain some weight. It's also true that the health gains from quitting far outweigh the risks of a few extra pounds, and that weight gain can be limited.

Why weight goes up

• Metabolism. Nicotine slightly speeds up the body's metabolism. Without it, you burn a little less energy at rest.
• Appetite. Nicotine suppresses appetite. After quitting, hunger often increases for a few weeks.
• Taste and smell. Food tastes better, so you may eat more.
• Hand-to-mouth habit. Snacks easily replace cigarettes.

How much is typical?

A widely cited review of studies published in the BMJ found that people who quit without medication gained on average around 4 to 5 kilograms (roughly 9 to 11 pounds) in the first year, with most of the gain in the first three months. The range is wide: some people lose weight, many gain a little, and a minority gain much more.

Why quitting still wins

Research on heart disease has found that the reduction in cardiovascular risk from quitting is not cancelled out by the typical weight gain. You would have to gain a very large amount of weight to offset the benefits of stopping smoking. Quit first; deal with the weight once you're settled as a non-smoker if you need to.

Ways to limit weight gain

• Use your stop-smoking treatment. Nicotine replacement, especially fast-acting products, and some medicines appear to delay or reduce weight gain while you use them.
• Plan snacks. Keep fruit, raw vegetables, sugar-free gum and plain popcorn handy for cravings.
• Eat regular meals. Skipping meals makes cravings for both food and cigarettes worse.
• Watch drinks. Sugary drinks and alcohol add calories fast, and alcohol is also a smoking trigger.
• Move more. Even short walks help control weight and reduce cravings. Studies suggest short bouts of exercise can ease the urge to smoke.
• Don't diet hard in the first weeks. Trying to quit smoking and diet strictly at the same time can be too much. Aim to avoid big gains rather than to lose weight.
• Sleep. Tiredness increases appetite. Early nights help in the first weeks of withdrawal.

The casino buffet problem

Holidays and trips are classic times for both cravings and overeating. Anyone who has been on a Las Vegas weekend knows the all-you-can-eat buffet, the cocktails delivered to the table and the late nights. If you're planning a trip in your first months as an ex-smoker, read staying smoke-free on a Las Vegas trip for a plan that covers both.