You gain weight after quitting smoking because nicotine speeds up your metabolism and suppresses appetite, so when you stop, your metabolism slows down, burning fewer calories, and you feel hungrier, often replacing cigarettes with snacks, and your senses of taste and smell improve, making food more appealing. This shift can lead to increased calorie intake and storage, but the weight gain is often temporary and manageable, with the health benefits of quitting far outweighing risks, say Quitline and Healthline resources https://www.quit.org.au/en/articles/quitting-leads-to-better-health-even-if-you-gain-weight,.
Start exercising regularly.
Smoking cigarettes increases your metabolism, so you burn more calories. When you stop smoking, you may burn fewer calories, which can lead to weight gain. Regular exercise can help you continue to burn those calories. Just 10 minutes of exercise a day can make a difference.
Half the people who quit smoking gain less than the average 6 to 10 pounds. And, about 1 of every 10 ex-smokers gains as much as 25 to 30 pounds. People usually gain the most weight in the first six months after quitting. After six months, many people start to lose the weight as they adjust to being an ex-smoker.
Quitting smoking can actually reduce this belly and organ fat, decreasing the health risks. The average amount of weight gained after stopping smoking is about four to five kilograms over five years, although many people do not put on weight. There are also steps you can take to reduce weight gain (see below).
It is generally thought that most smokers who quit will gain some weight in the first few months, however, this is balanced out by the fact that 16% to 21% of smokers actually lost weight after 12 months of quitting.
Summary. In the long term, the average body weight of people who have quit smoking is similar to that of people who have never smoked. The causes of weight gain after quitting smoking may include: the effect of nicotine withdrawal on the body, such as a slower metabolism and increased hunger, and doing little exercise.
Sugar-free gum and mints
People quitting nicotine can also consider using nicotine replacement therapy (NRT) medications, such as nicotine gum or lozenges, that deliver a low dose of nicotine over time to help people manage cravings and slowly lower their nicotine intake.
Many people gain weight when they quit smoking cigarettes. On average, people gain 5 to 10 pounds (2.27 to 4.54 kilograms) in the months after they give up smoking.
When you quit smoking, you may experience the “icky threes”: extra challenges on day 3, week 3, and month 3 of not smoking. In other words, you may experience additional side effects at the third day, third week, and third month after quitting smoking.
Smokers tend to have lower body weights than non-smokers, but they also have more abdominal fat, and more abdominal visceral fat. Visceral fat is hard to see; you can have a flat stomach and still have unhealthy amounts of it, raising your risk of serious illness.
You might gain 3 to 5 pounds due to water retention during the first week after quitting. A need for fewer calories. After you stop smoking, you may use fewer calories than when you were smoking.
Boosts Your Metabolism
Drinking water helps the body burn fat. Studies show that drinking 17 ounces of water can increase the metabolic rate by 30% in both men and women. Even mild dehydration can slow down metabolic rate by 3%.
Neurotransmitters like dopamine (the feel-good chemical) drop suddenly, and your brain must learn to produce them naturally again. This adjustment can take weeks or even months. So, while you may be free from the physical addiction, the emotional and mental side of quitting continues to play out.
The five best vitamins and minerals for maintaining and boosting body functions, including metabolism, and supporting good weight control, are as follows:
Fruits and vegetables like oranges, apples, and carrots are excellent for reducing nicotine cravings due to their high vitamin and fiber content. Nuts and seeds such as almonds and sunflower seeds, rich in magnesium, can help calm the nervous system and reduce cravings.
Also, it may help to know that nicotine withdrawal symptoms do subside over time. They are usually worst during the first week after quitting, peaking during the first 3 days. From that point on, the intensity of symptoms usually drops over the first month.
Relapse occurs most often during the initial days of quitting (6); however, longitudinal studies have shown that a substantial proportion of quitters who remain abstinent early in the quit attempt, actually go on to relapse after being quit for months or even years (5, 8-10).
Quitting smoking can lead to significant improvements over time. Lung function and health may partially recover, with reduced inflammation and improved cilia function, but some damage, especially from long-term smoking, can be permanent.
Withdrawal symptoms peak (are most intense) on the second or third day of being nicotine-free. Symptoms fade over days to three to four weeks. The symptoms will get a little better every day, especially after the third day following stopping.
During the first few weeks of quitting, try to avoid situations where you will be tempted to smoke and where cigarettes are available. Tell the people you spend time with who smoke that you are quitting smoking. Ask them to support you by not smoking around you and not offering you cigarettes.
3 months – According to research, your dopamine levels will return to normal3 at this point, and the reward part of your brain no longer requires nicotine.
After 48 hours
Your carbon monoxide levels have dropped to that of a non-smoker.
Right This Moment
Vitamin B12
By including B12 in their diet, smokers may find their energy levels are improved, along with cognitive function, mood and nerve health – all great for helping to tackle cravings and withdrawal symptoms.
It happens because your body is used to nicotine, and without it, you feel like you need a cigarette. Cravings can be triggered by things like stress or routines, such as having a coffee or waiting for the bus. When you know your triggers you can avoid situations that make you want to smoke.