Quitting smoking and managing weight

Some people worry about gaining weight after they stop smoking. While most people do put on some weight when they quit, it is usually only a modest amount. On average, people gain about four to five kilograms over five years. Most of the weight gain happens in the year after quitting, particularly in the first three months.

Experiences vary widely. Some people lose weight, while a minority gain more than ten kilograms. In the long term, the average body weight of people who have quit smoking is similar to that of people who have never smoked.

Smoking, weight and your health#

Smoking appears to change the distribution of fat in women towards the less healthy “apple” pattern, with more fat around the waist. Fat in this area is linked with stroke, heart disease, type 2 diabetes and a greater risk of death. When women quit, any weight they do gain tends to follow the normal, safer pattern around the hips rather than the waist.

Whatever happens with your weight, stopping smoking is a major gain for your health. A few extra kilograms are a much lower risk than continuing to smoke. In fact, you would have to gain a very large amount of weight to match the heart disease risk posed by smoking. And do not assume that taking up smoking again would shed the weight, because often it does not.

Why weight gain can happen#

It is not fully understood why some people gain weight after quitting, but several factors play a part:

• Changed eating habits. Many people find their eating habits change when they stop. Some experience increased hunger as a withdrawal symptom, but research suggests eating patterns eventually return to normal.
• A slower metabolism. Nicotine, the addictive substance in tobacco smoke, speeds up the body’s food-processing system. When people stop smoking, the metabolism slows down and they burn fewer kilojoules than before. This can explain weight gain even in people who do not eat any more than usual.
• Being inactive, which is a risk factor for weight gain.

Weight gain is typically about one kilogram per month in the first three months, but it slows the longer you stay quit, provided you eat well. If you are gaining more than one kilogram a month, it can be a good idea to see your doctor or dietitian for advice.

Focus on healthy habits#

The best way to manage weight is to build healthy habits rather than focus on weight control. This means setting realistic goals for healthy eating, getting regular exercise and getting enough sleep. These strategies also help minimise weight gain.

It can be difficult to quit cigarettes and manage weight at the same time, because both take effort and commitment. If that is the case for you, concentrate first on quitting, and be prepared to accept at least a small increase in weight.

Tips on exercise#

Being active reduces weight gain over time. Making regular exercise that you enjoy part of your routine can reduce anxiety, lift your mood, improve sleep quality and lower blood pressure. In the long term, exercise lowers the risk of heart disease, stroke, type 2 diabetes, dementia, depression and cancer, and it improves bone health, balance and coordination. You benefit from exercise no matter what your body weight is.

General guidance for adults aiming to be active:

• Aim for 150 to 300 minutes of moderate physical activity (or 75 to 150 minutes of vigorous activity) every week, and try to be active each day.
• Around half an hour of moderate-intensity activity daily is a good target, for example brisk walking, gardening, swimming or cycling.
• You can break this into shorter sessions, such as 10 minutes at a time, adding up to about 30 minutes over the day.
• Include muscle-strengthening activities on at least two days a week, such as body-weight exercises (push-ups, squats or lunges) or weights and other resistance training.

If you are not fit, start with light exercise only and talk with your doctor or an exercise professional first. Doing any exercise is always better than doing none.

Tips on healthy eating#

• Plan healthy meals ahead of time, and include more fruit, vegetables and wholegrain foods.
• Cut down on processed foods at home, such as soft drinks, chips, sweets, biscuits and cakes.
• If you want to snack, keep carrot or celery sticks, whole fruit (not fruit juice) or nuts on hand.
• Do not crash diet. It usually makes stopping smoking harder, and eating too few kilojoules can prompt your body to lower its metabolism and burn muscle for fuel.
• Find ways other than eating to cope with cravings. Some people drink water, others count to 100. Experiment until you find what works for you.
• Try not to use food as a reward for not smoking.
• Keep your mouth busy with safe, non-edible items, such as sugar-free gum or a nicotine inhalator.

A dietitian or your doctor can help you build an eating plan suited to you.

If you do gain weight#

Be kind to yourself if you do gain some weight. You are boosting your health by stopping smoking. Focus on healthy eating and being more active, and see your doctor or dietitian for help and advice.

Key points#

• Fat around the waist is associated with risks such as stroke, heart disease, type 2 diabetes and a greater risk of death.
• Being inactive is a risk factor for weight gain.
• A few extra kilograms are a much lower risk to your health than continuing to smoke.

Where to get help#