Does Smoking Make You Lose Weight?

A lot of people feel hesitant about quitting smoking because they’ve noticed they tend to lose weight while smoking. 

They might even think smoking is doing them a favour in that sense. But in reality, it’s quite the opposite.

In Australia, smoking is the leading cause of disease burden. 

It might not seem like it on the surface, but tobacco is linked to 39 diseases, including 19 types of cancer and 7 different cardiovascular conditions. 

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So, while smoking might make you look slimmer or help you lose weight, it’s certainly not doing it in a healthy way. 

And that’s definitely not a reason to keep lighting up.

Keep reading to find out how quitting smoking could affect your weight and, more importantly, how you can manage it in a healthy way after you quit.

Why Does Smoking Cause Weight Loss?

One reason you might lose weight while smoking is because nicotine speeds up your metabolism. 

It causes your heart to beat faster, which in turn makes your body burn through calories more quickly. 

That’s why some people lose weight when they smoke. 

In fact, a study found that moderate and low doses of nicotine can increase the resting metabolic rate by 6%. 

However, this extra strain on the heart can lead to heart disease.

Another factor is smoking’s effect on appetite.

A 2016 study showed that smoking reduces how many calories you consume, possibly because it affects ghrelin, the hormone that makes you feel hungry. 

Nicotine also interferes with certain receptors in the brain, which can suppress hunger. This explains why you might feel less hungry or not crave food as much. 

In 2011, there’s a study on mice showed that nicotine binds to a receptor called α3β4, which promotes satiety or the feeling of fullness. 

When this happens, the sensation is much like the one you get after eating a big meal.

In short, losing weight through smoking is not a sign that your body is healthy. 

Instead, it’s a sign that the harmful chemicals in cigarettes are damaging the various systems in your body, which can have serious consequences for your health.

Why You May Gain Weight After Quitting Smoking

After you quit smoking, you might notice that you start to gain some weight. 

On average, people put on about 5kg over five years, though most of this tends to happen within the first few months after quitting. 

This weight gain is mainly because your heart rate and metabolism slow down as nicotine is no longer speeding them up. 

With your metabolism back to its natural pace, your body burns calories slower, which can lead to some extra weight.

You might also find yourself feeling hungrier after you quit because your hunger hormones are no longer disrupted by nicotine.

Your appetite starts to return to normal as your body’s satiety receptors begin to work properly again.

Another thing to watch out for is the urge to turn to food for comfort, especially if you used to rely on cigarettes to manage stress. 

Being aware of this is important, as it can lead to compulsive eating habits, which might cause even more weight gain.

If you notice this happening, it’s a good idea to speak with your doctor. They can help you manage these changes in a healthy way, so you don’t end up harming your body or affecting your metabolism even further.

Can Quitting Smoking Help You Lose Weight?

Research has shown that quitting smoking can actually lead to healthy weight loss in the long run.

A 2012 trial showed that 16-21% of smokers lost weight in the 12 months after quitting.

Similarly, a 2021 study by the Endocrine Society found that people who quit smoking experienced a minor increase in abdominal fat in the initial two months after quitting, but then saw a decrease in overall body fat over the following months.

As nicotine is no longer circulating through the body, the liver is able to create more glucose, which naturally regulates metabolism.

This means that the body is breaking down fats on its own instead of relying on toxins and chemicals to do the work and cause damage along the way. In other words, when you quit, your body can begin regulating your weight in a healthy, natural way.

When you quit smoking, you’ll start to breathe easier as the lungs heal. Many people also experience better sleep and an increase in energy after quitting. These changes often prompt people to exercise more regularly, which promotes healthy weight loss.

So, while you may gain weight in the short term, it’s also very possible to experience healthy weight loss a bit further into the quitting journey.

A Word On Behaviours Of Concern

Sometimes, unhealthy behaviours are the driving force behind weight gain or weight loss after quitting.

As mentioned, if you are overeating to deal with stress while quitting, it’s a good idea to discuss this with your doctor, as this can have adverse effects on your health.

Restricting your food intake or exercising excessively to lose weight after quitting can be very harmful.

If you are feeling the urge to engage in these behaviours to avoid weight gain after quitting, it’s critical that you make an appointment with your doctor or mental health professional to discuss how you’re feeling.

They will be able to recommend additional support and strategies to help you through this process.

Coping With Weight Gain When Quitting

It’s very normal to struggle with the initial weight gain after quitting. First of all — go easy on yourself. Remember, in most cases, weight gain after quitting is a sign that your body is returning to health and starting to function normally again. Ultimately, weight gain is preferable to the number of life-threatening diseases that smoking can cause.

There are a few things you can do to healthily manage your weight during this time.

Eating Well

Make sure your diet consists of fruit, vegetables, and whole grains. If you can, avoid loading up on processed or sugary foods. Opt for protein-rich meals and snacks, as these will give you more energy and keep you full.

You may want to chat with a dietician to set up a meal plan. A dietician will ensure you are refuelling with all of the nutrients your body needs.

It can also help to work on mindful eating. This practice can help you re-engage with your body’s natural hunger cues.

Mindful eating involves eating slowly without distractions and focusing on your senses by noticing flavours, colours, smells and textures.

When you eat mindfully, you are better able to identify when you’re hungry and when you’re full, which can help to prevent unhealthy weight gain or weight loss.

Hydrate Properly

Make sure you drink about 2 litres of water each day. Our bodies can sometimes mistake thirst for hunger, so staying well-hydrated will help to regulate your body’s cues. Drinking water can also help you manage nicotine cravings by mimicking the hand-to-mouth ritual of smoking.

Exercise Regularly

Moving your body is one of the most helpful ways to cope with quitting smoking. Exercise boosts your metabolism, and helps your body burn calories and break down fat, which can help to mitigate weight gain after quitting.

Exercise also stimulates the release of dopamine and endorphins, which can help to combat the low moods, irritability, and anger that can come with nicotine withdrawal.

Staying active is also important for your overall return to health after smoking. It can help to prevent heart disease and certain cancers, limit age-related bone loss, and control cholesterol and diabetes.

Find movement that works for you. Whether it’s a brisk daily walk, swimming, running, pilates, or weight training, your body will be much better for it.

Summary

Quitting smoking is one of the best things you can do for your overall health.

Smoking can make you lose weight because nicotine impacts your metabolism, hormones, hunger cues, and satiety receptors. Smoking-related weight loss is unhealthy and signals that the harmful cigarette toxins are interfering with the body’s natural processes.

Weight gain is common after quitting smoking, and in most cases, this is a sign that your body is returning to health and functioning properly again.

Many people also experience weight loss in the months following quitting, thanks to increased energy levels, better sleep, and a naturally regulated metabolism.

Eating well and mindfully, hydrating properly, and exercising regularly will help to keep your weight in control when you quit smoking.

If you find yourself engaging in unhealthy behaviours such as overeating, restrictive dieting, or excessive exercising, it’s important to speak to your doctor or mental health professional. 

And here at Smokefree Clinic, we can help you with that.

Smokefree Clinic gives you access to many medically reviewed and trustworthy resources that can inform and aid you in your path to wellness, so have a look around! 

If you’re ready to get started, Smokefree can connect you to friendly Australian healthcare professionals who excel in helping patients quit smoking for good, including via the use of pharmacy NVPs.

Click here to book in with a doctor today.

Link Reference:

• https://pubmed.ncbi.nlm.nih.gov/2773833/
• https://www.sciencedaily.com/releases/2016/09/160905064449.htm
• https://www.science.org/content/article/why-smokers-are-skinny
• https://www.bmj.com/content/345/bmj.e4439