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Stop Smoking and Gain Weight? Not Necessarily!

15 Tips to Avoid Weight Gain While Kicking the Habit

-- By Ellen G. Goldman, Health and Wellness Coach
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Congratulations! You’ve decided to quit smoking. You know it’s a smart move—quitting cigarette smoking is the number one thing you can do to dramatically improve your health and avoid several potentially life threatening illnesses. You're feeling ready and committed to breaking the habit once and for all.

Or are you? Is there a little voice in the back of your mind warning you that if you do stop smoking, you are sure to gain some weight? Is that little voice causing you to hesitate, and delay the big step for a while? Are you thinking you want to get a little closer to your goal weight before embarking on this next big lifestyle change?

If you answered "yes" to any of the above questions, that is OK. It makes sense that you are fearful about gaining weight when you quit cigarettes. Research says that the majority of adults gain an average of five to eight pounds when they kick the cigarette habit, and there are many reasons why this happens. However, with some planning, education and insight, it is not an inevitable consequence. There are tools and techniques you can use to keep the scale steady.

First, let’s get an understanding of why weight gain can be a problem when you give up smoking. Smokers may have a slightly elevated metabolism due to the calorie burning effect of smoking. It’s estimated that smoking cigarettes burns between 200-250 extra calories per day. Nicotine acts as an appetite suppressant, so you may eat less. Along with the fact that many replace the urge to smoke with eating, daily caloric intake can easily escalate.

Nicotine also increases serotonin, the neurotransmitter that leads to relaxed and calm feelings. When the levels of serotonin decrease, we end up feeling irritable, cranky and stressed. To complicate matters, carbohydrates increase our serotonin levels, which explains the cravings for starchy or sweet foods. If you are used to reaching for a cigarette to calm down when faced with outside stressors, and you’re working hard to get cigarettes out of your life, food can easily become part of your stress-management toolbox.

Seasoned smokers tend to have an oral fixation; they’re used to having something in their mouth. Without cigarettes, food can become the thing that satisfies the need to keep your mouth busy. And last, but not least, stopping for a smoke is often a break in the action. It’s what you may reach for to signify the end of the meal, or a reason to take five during your workday, or just have a rest from anything you are doing. Once again, it would be easy to let food be the replacement when it’s time to take a breather (no pun, intended).

Although it may seem like the odds of not gaining weight are stacked against you, there are several things you can do to beat them. The good news is, as a SparkPeople member, you may already have lots of good habits and tools that will help you succeed. You probably know a lot about making healthy, satisfying food choices to help with weight loss. You’re most likely exercising on a regular basis. And you’ve got a Community for support and encouragement.

Let’s take a look at some of the other things you can do to avoid putting on the extra pounds when quitting cigarettes—or at least, keeping them to a minimum.
Tell them what you wantstart an exercise programkeep your mood elevatedstrength trainingfoods that are easily portablealcohol is high in empty caloriessupportive smoking cessation groupjust get back on track
    1. Pick a "Quit Day" and pre-plan. Let your friends and family know when you plan to quit, and be specific about how you would like them to help you. —and don't want— them to do. Make a decision about what will work best for you; cutting back slowly over time or going cold turkey. Embark on this journey at a time when your stress level is low, and your schedule is fairly routine. If you are not already exercising, ask your doctor if it's appropriate for you to now, and if so, establish a routine for a few weeks before your quit date.

    2. Track your cigarette triggers for a few days before your quit date. You may notice you always smoke a cigarette after eating, or as soon as you get on the phone with your mom. Begin to brainstorm alternative activities to replace smoking. Perhaps a cup of herbal tea or brushing your teeth after each meal might help. While on the phone, keep a pad and colored pencils nearby and doodle to keep those fingers busy.

    3. Share your plans with your doctor, and have a discussion about smoking cessation tools. The prescription medication Zyban, nicotine replacement therapy patches, and support groups or counseling have all been shown to help smokers quit successfully—with less weight gain.

    4. Do a major cleanup. Take your car to be professionally cleaned. Have carpets and draperies steam cleaned. The smell of cigarettes will increase your urge to smoke, so the less residual scent, the better. Try scented candles, potpourri, or oil-infused room fresheners. Use peppermint scented products; the smell of peppermint has been shown to be an appetite suppressant.

    5. Exercise regularly, possibly even more than before. Aside from burning extra calories, working out will ease stress, help beat cravings, and . If you are not already , add it to your routine. Muscle is metabolically more active than fat tissue. So if you add more muscle to your body composition, you’ll increase your metabolism and burn more calories no matter what you are doing. During the quitting process, it can be helpful to burn an additional 100-200 calories through additional exercise each day. This will help offset the temporary decrease in your metabolism, and possibly any additional eating you're doing to compensate for not smoking.

    6. Have lots of low-cal, healthy snacks on hand at home and at work. Carrots, celery and bell-pepper sticks, air-popped popcorn, fruit, sugar-snap peas, edamame, and grape tomatoes are all low-calorie, high density .

    7. Satisfy your oral fixation with healthy alternatives. Try sugar-free lollipops, gum or hard candies. Even sucking on cinnamon sticks can help!

    8. . Drinking water will keep you feeling full, and sipping through a straw or water bottle might help with the desire to have something in your mouth.

    9. Avoid alcohol. Aside from the fact that , it is often coupled with smoking. Alcohol will also lower your inhibitions and make it more difficult to resist both overeating and cigarettes.

    10. Plan break activities. Create a list of activities that are appealing to you for when you need a break in the action. Take a walk, call a friend, read a book or magazine, do a crossword puzzle, or catch up with emails.

    11. Keep your hands busy. Rather than reaching for food when you're not even hungry, try a healthy alternative such as knitting, crocheting, giving yourself a manicure, answering emails, or playing online games.

    12. Do not go on crash diets or a VLCD (very low calorie diet). Consciously try to reduce your daily intake by just 100-200 calories per day for the next six months. This small reduction will help offset metabolic changes that happen when you stop smoking. However, don't go to extremes: When your calorie intake is too low, it decreases your metabolism and affects your mood. Both will work against you, rather than for you, when it comes to weight loss. VLCD have been shown to make dieters feel very stressed, which of course will increase your desire for food and cigarettes.

    13. Have a toolbox of stress management techniques ready and on-hand. Try massage, yoga, playing with your dog, listening to music you love, or taking a bath. If you’ve always depended on cigarettes to ease stress, have lots of other options aside from food ready and available.

    14. Join a support group. Just as you find the support and camaraderie of the SparkPeople community helpful with your weight-loss journey, a can make things a little easier—and you can find many right here at SparkPeople!

    15. Be kind to yourself and . Giving up cigarettes is a momentous step and trying to do so without gaining weight makes the process more challenging. Forgive yourself for minor slips, and . Plan small rewards for each progress step you make. Keep in mind the goal should be to "maintain" your current weight and put continued weight loss on hold.
So now you’ve got a plan and you’ve stacked the cards in your favor to quit smoking without gaining weight. So don’t wait! Keep in mind that the health benefits of quitting smoking far exceed the risk of 5 to 8 extra pounds. And remember, if you should gain a little weight, you’ll no doubt take off any extra pounds you picked up along the way once cigarettes are a thing of the past.

This article has been reviewed and approved by health educators Becky Hand, M.S., R.D., L.D., and Nicole Nichols

Source List:
How to Quit Smoking Without Gaining Weight. Marcus, Bess H., Jeffrey S. Hampl, and Edwin B. Fisher. 2004. New York: Pocket Books
Diet Tips When You Quit Smoking, from WebMD.com
Quit Smoking Without Gaining Weight, from MedicineNet.com
Stop Smoking, from the American Lung Association
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About The Author

Ellen Goldman Ellen Goldman
Ellen Goldman has bachelor's and master's degrees in health and physical education. An AFAA-certified personal trainer and certified wellness coach, she is also the founder EnerG Coaching, LLC. Through one-on-one and group sessions, Ellen helps individuals make positive lifestyle changes, lose weight, manage stress and attain work-life balance. Visit her at www.EnerGcoaching.com.

Member Comments

  • AHAPPYLIFE
    I quit smoking just about a year ago but was trying even before that. Through out that period I gained back all of the weight I had lost - but I gave up on quitting every time before this last quit because I was gaining weight & this time I told myself that quitting was more important than being thin. Now, a year later, I'm working on getting to a healthy weight. I recommend that every one gain their freedom from smoking even if it means gaining weight - SOOOOOOOOO WORTH IT! - 1/31/2013 6:48:43 PM
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  • SANDLADY48
    Thanks for verifying that smoking burns and extra 200-250. I quit 40 years ago, but I'm a nurse and I have used that in conversation and have had doctors vehemently disagree with me. - 1/19/2013 2:58:51 PM
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  • CORTNEY-LEE
    After I quit smoking I gained about 40 pounds. My eating habits did not change for the worse and in fact got better. It was shortly after I quit smoking I found Spark and began eating 1200-1500 calories per day and exercising regularly. The weight would not come off and just kept piling on.

    I am not sure if smoking had anything to do with it or not - 1/19/2013 12:17:32 PM
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  • SUTUREMYFUTURE
    About 2 years ago I was around 265 pounds and a heavy smoker. I quit smoking and started eating healthy and exercising after finding spark. What caused the change was going to the hospital after my entire left side went numb. After testing, I found out it was just a really nasty migraine, which I have a history of. It did make me think, though. It was scary. Being over weight by itself is not as bad as being over weight and being a smoker. Being a smoker is not only a crutch, it is really bad, causing many different diseases on its own. Ever since I quit smoking and started working out, I have lost around 65 pounds and I continue to push on. I feel great, even still being over weight. I do not have migraines nearly as often or as bad as before. I can breath. I do not cough all the time. My teeth are not yellow. I do not smell like an ashtray. I also save around $150.00 a month due to not smoking. I use it to buy clothes that I can fit into now that I have lost weight. My blood work is normal and I have no signs of disease otherwise. There is nothing good that comes from smoking at all. - 1/19/2013 11:37:39 AM
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  • KRISTA4REAL
    For me, it's not the fear of gaining weight, but the fear of not being able to lose weight easily. I have lost 90lbs and I am 30lbs from my goal and I'm scared to death that quitting will keep me from getting there. I've seen a lot of people have success with e-cigarettes so I am going to give them a try. - 1/19/2013 10:48:57 AM
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  • SWANATOPIA
    None of the above worked for me. This book did though...and no weight gain, no cravings.

    Allen Carr's Easyway to Stop Smoking.......Rea
    d the reviews on Amazon...1000 people all with great results with one book that cost less than $20.00.

    My husband and I both quit! I recommend reading it even now if you have quit but still crave! - 1/19/2013 1:07:16 AM
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  • PEGGYGO2
    I smoked 3 packs a day for 45 years and have been tobacco free for 14 months now, still have cravings but fight through them. Surprisingly, I did not gain weight, I went back to walking on a treadmill for 30 min a day. I am still over weight but have lost 15 lbs since I quit. Turned sixty this year so I am hoping for a healthier old age! - 1/17/2013 2:31:28 PM
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  • AHAPPYLIFE
    I'm 10 months free of cigarettes but the 2 year attempt to quit ended up with a large weight gain. Still it was totally worth it to finally quit. Now on to obtaining a healthy weight! - 12/13/2012 1:27:30 AM
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  • GEORGINA143
    I read about it online and found out that smoking doesn't make you lose weight. But it is a nerve stimulant, the same as caffeine and alcohol. Though it is a good thing that you quit smoking because that way you will start a healthy lifestyle and through a healthy lifestyle, you can start losing weight. You can always join a fitness boot camp like the one here: http://www.reviva
    lbootcamp.com/ to help you with the weight loss. - 11/7/2012 7:15:34 PM
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  • MIMILASTRANGE
    I'm doing it. Going all in. Iv'e got 24 pounds I need to lose off my body right now, and my quit date for smoking is next week Friday. My doctor was honest and told me to expect a 10-20 pound weight gain.

    So be it.

    Then I'll fight that flab off after this first battle is done. But I'm doing all i can to set myself up for success on both fronts.

    If there is anyone else out there that is doing this insane thing right now, I sure could use a buddy. - 10/3/2012 11:53:30 AM
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  • GRANDEFILLE
    I have stopped October 2010. I didn't gain weight. My main hand-to mouth compensation was to nibble on cinnamon sticks. Oh did I nibble in the first few weeks! But it worked! I not only stopped smoking but also didn't gain any weight. - 8/6/2012 8:52:49 AM
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  • PKIL24
    Having tried unsuccessfully three times to give up cigarettes I am reluctant at this point or ever to try again due the weight problems my previous attempt caused me. Every article I have ever read on stopping smoking states that most people gain weight but they all say maybe a half a stone to a stone which will come off again when you have stayed off the cigarrettes for a period of time. However when I stopped smoking using Champix four years ago I saw my weight rocket from just under 13 stones to almost 15 stones in a 10 month period. I must admit I had no problems with my breathing during this period but I never felt at all well. I felt as though someone had put me in someone elses body. I tried to keep up my exercise spending as much time as I could in the gym but with the gain in weight I suffered from knee and ankle pains and strains. I constantly felt like a huge balloon and eventually went into a depression and then gave up and started smoking again. Now I am almost at the weight I was over four years ago when I tried to give up smoking. I would love to give up the habit and be able to breathe properly again but I am terrified of going back to being the obese fat lazy looking person that I was in that 10 months four years ago. I has taken me over 3 years to lose a stone and a half so obviously I do not lose weight half as easily as I gain it and I am now struggling to get down to 12 stones or under so that I can at least try to give up the habit again. I spend my time feeling like I am flogging a dead horse, and perhaps worst of all I try to tell myself that if I could even give up smoking at 12 stones and then end up being the weight I am now again I wouldn't mind (but I bet I would) SO If you have any weight problems at all I would advise anyone to fix this first and be at least half a stone under your target weight for a while before you try to give up cigarettes. - 2/21/2012 3:08:48 PM
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  • BLONDIE602011
    My husband and I stopped smoking last year through a local cessation class. He has been successful and marks his 1 year goal. Me one the other hand not so good. Stress was my first trigger to turn back to cigarettes so I only made it 6 months. Now weight gain is my trigger that keeps me wanting the cigarettes. I went back to a second cessation class but even though I learned even more knowledge it wasn't enough. I can blame the holidays too for some extra pounds but kept hanging on to the cigarettes. Last night I had made my mind up to not buy another pack and to stop. Then after logging into Spark and finding this article, it gave me a boost of confidence and encouragment. Thanks. - 2/1/2012 10:59:50 AM
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  • KIMBERLYSWEET
    It's been so many years ago I can't even remember the year,but when ALL else failed me,even dr's,I was woke up one AM @ 4:45 needed a fog so bad like I'd never before.But I threw my pillow on the floor,started crying(don't know why)all my bodily fluids were doing their own thing messing up my bed and floor,I PRAYED HARDER than I've ever in life.My body was going through a healing and a cleansing all at the same time And when I got up 15 mins later I was completely healed and free from the bondage in was in for over 30 yrs.God delivered me that morning and I've not looked or gone back.Short but true story,anyone that knows me knows how I quit.My mother even for the first time time asked me right before she passed 10/2007 and it was the first time I broke down while telling my story and I think it really moved and inspired her.She and my youngest daughter were my inspiration to quit and I couldn't be more happier.And I didn't gain weight from quitting.WooHoo!!
    !!!!!!!!!!!! - 11/17/2011 4:14:12 PM
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  • CATHELA
    I hope this encourages anyone who is a smoker and terrified to quit because of weight gain. You DO NOT have to gain weight when you quit. I smoked for 22 years, quit 2 other times and gained 60 lbs (30lbs from each quit) and picked it up again after 2 months. So the third time I was terrifed to gain more weight especially since I kept those 60lbs. In my research I found that once you quit smoking you will gain 200 calories per day from quitting--keep this in mind with your food choices and any activity you may do during the day-increase or decrease so you don't really add on 200 calories into your day. I also learned that smoking would release sugar into your blood stream. So, use sugar-free candy (not too much) to help you with cravings and also know that if you eat sugar it will increase your cravings for a cigarette. After each meal I would jog in place for like 1 minute-as fast as I could, used sugar free candy, drank lots of water and wrote down everything I ate. I have been smoke free for 6 months and did not gain a single pound from quitting. Now it's time to take of all of the other weight and I can do it smoke free! So get out there and toss those nasty cigarettes---you don't have to gain anything and if you do, you can take off the weight, you can't take off the cancer! - 4/4/2011 2:38:26 PM
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