If you are considering quitting smoking, vaping or you already have, congratulations! You are taking the first steps towards a healthier, longer life. People who quit nicotine products by using smoking cessation programs are more likely to become and remain smokefree. These programs offer counseling and nicotine replacement therapy for physical and emotional support.

When people make the choice to quit using nicotine products, they sometimes worry about gaining weight. Quitting nicotine products does not mean you will gain weight, although it could. Planning to quit is an important decision to make and so is creating a lifestyle plan after you have completed cessation. The reason people gain weight when quitting is that nicotine suppresses appetite and can impact the metabolic rate. Burning fewer calories from a slower metabolism could mean weight gain but might be offset if an exercise program were put in place.

Recent studies indicate that weight gain can vary depending on age, activity level and type of cessation treatment.¹ Using nicotine replacement therapy such as patches, gums or lozenges that have small doses of nicotine may continue to suppress the appetite. As a person reduces the use of nicotine replacement therapies, they should be aware of how much, how often and what they are eating and drinking because all of these factors could impact weight gain. Be sure to add physical activity too, because being active is important to prevent weight gain. Plan to eat a healthy, nutrient-dense diet and move more to avoid gaining any extra pounds. Maintaining a healthy weight is an important part of preventing chronic disease and so is being smoke- or vape-free.

For many nicotine users, smoking/vaping is a coping mechanism that is used to reduce stress and boredom. However, because nicotine is an addictive substance people think using it reduces stress, but nicotine creates stress and anxiety. Addiction to nicotine demands your body repeatedly use it and now that you have quit, you are free to live a healthier life away from the burden of tobacco products. Some people also smoke to maintain an appropriate body weight—but, smoking/vaping is not safe for any reason, including weight control. Research about quitting smoking indicates that lifestyle choices made after quitting could reduce the possibility of weight gain.

Weight Gain and Smoking or Vaping

It is not fully understood why some people may gain weight after smoking cessation; however, it is related to three main behaviors. First, eating more food overall. Many people who smoke find their eating habits change when they quit cigarettes/vaping. Some people experience increased hunger as a withdrawal symptom, but research suggests their eating patterns eventually will return to normal. Second, the effect of nicotine on the body, which is the addictive substance in tobacco products and vapes, speeds up the body's food processing system known as metabolism. When people stop smoking, their metabolism slows down, and they burn fewer calories than while they were smoking. They may gain weight even if they do not eat any more than usual. Third, weight gain is associated with doing little exercise or physical activity and being inactive is the third risk factor for weight gain after successfully quitting tobacco and vape products.

Successful Weight Management for Former Smokers

For good health, it is important to stop smoking and to keep weight under control after quitting. The keys to successful weight management are commitment to following instructions and making lifestyle changes related to eating and exercise. Have confidence that you have the power to control your own behavior just as you did when you quit smoking. Here are tips to help ex-smokers prevent weight gain or lose weight and stay off tobacco.

Curb Hunger and Food Cravings

The absence of cigarettes or vapes often creates a craving for something to fill that void. Many crave sweets and find themselves indulging in more dessert and snack foods. Whether the craving is due to hunger or boredom, former smokers need to remember to:

• Delay eating extra foods. The craving will pass whether you eat or not. Just as you have learned to delay using nicotine products to quit, use coping skills to delay eating sugary, fatty, or salty foods that will add empty calories to your day. Have a plan to cope with food cravings by delaying and doing things like journaling, exercising, or meditating.
• Choose calories wisely. A small portion of food, especially those high in calories, like a sweet dessert, often will suffice. Eat nutrient-dense foods like fruits and vegetables. Crispy fresh vegetables with lots of crunch that are healthy and low in calories will help to satisfy cravings. Former smokers often chew gum or eat hard candy to overcome nicotine cravings; remember these could be high in calories and sugar. Be sure to choose snacks wisely.
• Be aware of portion sizes. Remember the words: small portions! Restaurant dishes are sometimes double and triple the amount that a person should eat at one meal. Ask for a to-go box and enjoy the leftovers the next day. Be mindful of portions at home too, as eating too much, even of a healthy food, could add up. Measure out food before eating it and avoid eating highly processed foods, especially right from the container, as this could easily lead to overeating.
• Increase fluids. Drink at least 6 to 8 glasses of water daily. It helps to flush nicotine from the body and keeps the body hydrated. Also, water helps to stabilize blood pressure and electrolyte levels. Add a squirt of fresh lemon or lime juice to water to flavor it. If you have a craving to eat, try drinking a glass of water first to overcome the craving.
• Write it down. Former smokers should keep a "diary" of all foods they are eating and include their feelings. Writing it down could help to identify why you are eating, and control hunger and cravings. Try to associate times of day or stressful situations that are reoccurring to help understand and better cope with what and when you are eating.

Learn New Ways to Cope with Stress and Boredom

Quitting smoking requires coping skills and determination. It means managing stress, changing habits, and finding new things to do when bored. Just like a person learning to manage skills to quit tobacco products, you can do that to avoid gaining weight or to lose weight.

• Breathe deeply. Sit, relax, slowly inhale, and exhale deeply. Listen to soothing music and concentrate on other daily activities. Taking time out from daily activities can relax the mind and body, and make it easier to cope with cravings.
• Become involved in other activities. Many people tend to smoke more during times of boredom and stress. New activities can keep a person busy and prevent extra eating. Remember, your internal control helped to motivate you to quit tobacco products and can also help manage your eating habits. Use the same skill set to be committed to a plan that includes more physical activity and less food consumption.
• Recognize a habit. Just as you may have had specific times you smoked, like while on the phone or while drinking coffee, you may see old dietary habits that clearly need to be changed. Changing the habit to prevent overeating is the key to preventing weight gain. When you feel a craving for food, try going for a walk, calling a friend, or taking a warm bath to avoid eating when not hungry. Develop new habits for healthy eating patterns.

Exercise Often

Frequent exercise increases metabolic rate and should be a part of an ex-smoker's new lifestyle. Walking or engaging in other forms of aerobic exercise for 150–300 minutes per week, with an additional two days of muscle strengthening, will burn calories, keep you occupied, and make you feel better overall. Physical activity will combat the drop in metabolism caused by the lack of nicotine. Exercise can improve mental health, prevent chronic disease, and create a sense of well-being for the former smoker.

Aerobic activities include brisk walking, running, hiking, swimming, biking, and rowing. Moderate exercise should be for a minimum of 10 minutes at a time and can be done at several intervals during the day to meet recommendations. Muscle strengthening activities include body resistance exercises like push-ups, squats, or weightlifting, and are important to maintain muscle and prevent disease. Before starting any exercise program, smokers and former smokers need to get a complete medical examination. Here are some additional tips:

• Do what you enjoy when exercising. Being outside in nature has benefits for overall well-being, so consider being active outside. The Move Your Way Campaign from the United States Department of Health and Human Services suggests participating in exercise that is enjoyable to make movement part of every day.
• Find ways to add additional movement into your day. Take the stairs or park your car further away at the store to add steps, here and there. Small ways of adding physical activity into every day will burn calories and make maintaining a healthy weight much easier.
• Exercise can help breathing. Some former smokers have chronic obstructive pulmonary disease (COPD). If you have been diagnosed with COPD, talk to your doctor about the addition of aerobic exercise. Clinical studies have shown that aerobic exercise will improve management, reduce symptoms, and improve quality of life for those with COPD.² Better breathing! Another great reason to exercise as a former smoker.

With creative planning of everyday activities and assuming responsibility for a new image, a person can stop smoking without gaining weight! For additional support to stop smoking or vaping, contact one of New Jersey's Quit Centers to enter a cessation program.

References

1. Aubin, H., Farley, A., Lycett, D., Lahmek, P., Aveyard, P. Weight gain in smokers after quitting cigarettes: meta-analysis. BMJ 2012;345 :e4439 doi:10.1136/bmj.e4439
2. Centers for Disease Control and Prevention. Why should people be active? Published July 12, 2022. Accessed September 2, 2022.
3. Rodrigues Brandao-Rangel, M. A., Bachi, A. L. L., Oliveira-Junior, M. C., Abbasi, A., Silva-Renno, A., Aparecida de Brito, A., Ligeiro de Oliveira, A. P., Choqueta Toledo-Arruda, A., Belvisi, M. G., and Paula Vieira, R. Exercise Inhibits the Effects of Smoke-Induced COPD Involving Modulation of STAT3. Oxidative Medicine and Cellular Longevity. 2017. 6572714. doi:10.1155/2017/6572714
4. Schwartz J., Rhodes R., Bredin S. S. D., Oh P., Warburton D. E. R. Effectiveness of approaches to increase physical activity behavior to prevent chronic disease in adults: A brief commentary. J Clin Med. 2019;8(3):295. doi:10.3390/jcm8030295
5. U.S. Department of Health and Human Services. Move Your Way. Updated September 26, 2023. Accessed September 19, 2023.
6. U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans - 2nd edition (PDF). Published 2018. Accessed September 19, 2023.

January 2024