Smoking and your weight

You may be worried about putting on weight when you stop smoking.

Changes to your weight are a normal part of your body adjusting to being smoke-free but there are steps you can take to keep weight gain to a minimum – and stay healthier in the process.

Why do some people put on weight when they quit smoking? 

  • Nicotine speeds up your metabolism, so your body burns calories faster. When you stop smoking, you need fewer calories.
  • Smoking can suppress your appetite.
  • Some people get cravings for sugary food when they stop smoking.
  • It’s easy to mistake nicotine cravings for hunger, or to eat to distract yourself from them.
  • Some people replace the hand-to-mouth action of smoking with snacking.

How can I avoid putting on weight when I quit smoking?

Not everyone gains weight when they stop smoking, and there are plenty of ways you can avoid excessive weight gain while maintaining a healthy lifestyle.

Remember – even if you do put on some weight, this is still much healthier than smoking cigarettes – so you’re on the right path!

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Movement and exercise

One of the best ways to avoid weight gain is to keep your metabolism high by taking regular exercise. Try to be more active by:

  • Walking rather than getting the bus
  • Going for a run or bike ride
  • Playing sports with your friends
  • Joining a gym
  • Dancing to your favourite music
  • Doing an online exercise class
  • If you already exercise, make your sessions longer or more frequent.

As your lung capacity can increase quickly when you quit smoking, you may notice that exercise becomes easier within just a few days. This will be extra motivation to stay stopped!

Meals, snacks and drinks

  • Combat hunger pangs by keeping a stash of healthy treats to hand. Nuts, fresh fruit and veg sticks are ideal.
  • Keep your fridge free of unhealthy snacks, processed foods and sugary drinks, so the temptation isn’t there!
  • Sugar-free gum can also help – as it will keep your mouth busy.
  • Eat smaller portions until your metabolism has stabilised. It takes 20 minutes for you to feel full after eating, so take a break (or go for a walk) after your main meal and see if you still feel hungry in half an hour. If you do, dip into your healthy treats.
  • Remember – alcoholic drinks are typically high in calories, so keep an eye on how much you drink. Some people also associate drinking with smoking, so it can also help you stay quit if you moderate your drinking, and/or spend less time in pubs and bars.
  • Make sure you use your stop smoking products regularly to help suppress cravings. The less you crave nicotine, the easier it’ll be to keep focused.

Your sense of taste and smell should also improve within days of quitting. This can help you reduce the amount of salt, sugar and processed ingredients, as you’ll be able to taste your food much better!

More advice on staying healthy when you quit

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