
Although it is common to gain weight (about two pounds) during the first couple of weeks after quitting, studies have reported that most people have lost some of the weight that they gained six months post-quitting.
The most common side effect of quitting smoking is weight gain; however, smoking cessation helps lower the risk of major and lasting health issues such as heart disease, frequent lung or bronchial infections, and certain types of cancer dramatically.
What causes weight gain after quitting smoking?
On average, most people gain between 5 and 10 pounds (2.25 to 4.5 kg) after quitting. Most weight gain occurs in the first year after quitting smoking, particularly in the initial three months.
The nicotine in cigarettes suppresses appetite, increases metabolism, and contributes to weight gain.
Causes of weight gain after quitting smoking (nicotine withdrawal) may include
What are the benefits of quitting smoking?
Physical benefits
- The lungs, heart, and arteries will repair themselves
- Clear and smooth skin
- The fingernails stop looking yellow
- Improved breath
- Better breathing
- Heart rate becomes normal
- Teeth become bright again
- Improved quality of sleep
- Lowered blood pressure
- Improved lung function and circulation
- Reduced cough
Mental benefits
- Reduces anxiety
- Alleviates mood
- Prevents depression
Can you quit smoking without gaining weight?
It is difficult to quit cigarettes and manage weight at the same time because both activities require effort and commitment.
The American Heart Association recommended a few tips to minimize cigarette cravings and prevent weight gain:
- Perform regular physical activity (walking or jogging)
- Eat a healthy diet
- Control your appetite through portion management, meal planning, and dietary restrictions
- Take adequate amounts of vitamins B and C
- Stay hydrated
- Get enough sleep
- Eliminate or reduce processed, fatty, or sugary foods and drinks
- Avoid substituting food for cigarettes
- Choose healthy snacking
- Make realistic goals
- Stay dedicated
- Do not become frustrated with the changes in the body
- Keep yourself occupied
- Identify and avoid triggers
- Get help from family and friends
- Try nicotine replacement therapy in the form of a patch, gum, nasal spray, or inhaler
- To relieve stress, try deep breathing exercises, yoga, or meditation
Can smoking relapse?
A relapse is when an individual resumes smoking after weeks, months, or years of abstinence.
It is most often the result of a massive trigger or an unexpected life event.
A smoking relapse may result in increased
- Health problems
- Negative feelings
- Depression
- Self-condemnation
- Feelings of hopelessness and frustration

SLIDESHOW
How to Quit Smoking: 13 Tips to End Addiction See SlideshowHealth Solutions From Our Sponsors
Weight gain after quitting smoking: What to do Medline Plus: https://medlineplus.gov/ency/patientinstructions/000811.htm
Staying Tobacco-free After You Quit American Cancer Society: https://www.cancer.org/healthy/stay-away-from-tobacco/guide-quitting-smoking/staying-tobacco-free-after-you-quit-smoking.html
Top Tips for Quitting Smoking American Lung Association: https://www.lung.org/quit-smoking/i-want-to-quit/top-tips-for-quitting-smoking
Top Is it Possible to Quit Smoking and Lose Weight Related Articles
Can Doctors Tell if You Smoke From a Blood Test?
A nicotine test measures the level of nicotine or the chemicals cigarettes produce in the body. A lab examination called a nicotine test may help a doctor determine the nicotine content in a person's body.Can the Lungs Heal After Quitting Smoking?
Your lungs start to heal immediately after you quit smoking, which is why quitting as soon as possible is best for your health.Hookahs vs. Cigarette Smoking (Addiction and Health Dangers)
A hookah is a water pipe that's used to smoke flavored tobacco like watermelon, licorice, coconut, chocolate, cherry, mint, apple, and cappuccino. The use of this type of tobacco smoking began in ancient India and Persia centuries ago. You can find hookah cafes all over the world, for example, the U.S., France, Russia, Britain, and the Middle East. New forms of electronic hookah are now available. Some people who smoke tobacco think that hookahs are less dangerous to their health because the smoke is filtered through water, but the smoke from hookahs contain the same cancer-causing chemicals that cigarette smoke does. Smoking tobacco via cigarettes or hookah are both dangerous to your health.Is It OK to Smoke Before a Blood Test?
Smoking can affect your blood test results. So if you have been asked to fast before your blood test, you should avoid smoking as well. Other things to avoid before the test include chewing gum, exercising and drinking alcohol.How to Quit Smoking: 13 Tips to End Addiction
Quitting smoking is a great way to improve your health. Learn tips and techniques to quit smoking and kick the cigarette habit for good. Learn about smoking cessation products, benefits, medications and other tools.What Are the Effects of Secondhand Smoke?
Secondhand smoke can cause illness and disease in nonsmokers. Some of these conditions include lung cancer, heart disease, respiratory illnesses such as asthma, SIDS, bronchitis, and pneumonia. The best way to protect yourself and your family from secondhand smoke exposure is to not allow anyone to smoke in the home and to avoid being around smoke when outside the home.Chewing Tobacco (Smokeless Tobacco, Snuff)
People absorb more nicotine into their systems by chewing tobacco (snuff or smokeless tobacco) than by smoking a cigarette. Chewing tobacco or snuff can cause cancers, poor oral health (gum disease and tooth decay), infertility, pregnancy complications, and nicotine addiction. Nicotine addiction can be overcome with available prescription drugs and other treatment programs.Smoker's Lung: Pathology Photo Essay
Smoker's lung photo essay is a collection of pictures and microscopic slides of lung disease caused by cigarette smoking. Smoker's lung refers to the diseases and structural abnormalities in the lung caused by cigarette smoking.Smoking (How to Quit Smoking)
Smoking is an addiction. More than 430,000 deaths occur each year in the U.S. from smoking related illnesses. Secondhand smoke or "passive smoke" also harm family members, coworkers, and others around smokers. There are a number of techniques available to assist people who want to quit smoking.Smoking & Your Looks
Cigarette smoking can affect your looks and moods. But did you know smoking also affects your heart, causes wrinkles, and increases your risk of cancer? Learn the dangers of smoking.Smoking: How E-cigarettes and Vaping Affect Your Body
You may think that vaping and e-cigarettes are safer than tobacco use, but that doesn't mean they're without risk. Find out how vaping and e-cigarettes affect your body.Smoking Quiz
You know it's time you quit smoking. Learn the myths and facts about quitting smoking with the Smoking Quiz. When it comes to smoking, quitters always win!Smoking: See What Happens to Your Body When You Quit
You know that smoking is bad for your health. But did you know that your health starts to improve within a half hour of quitting? And it typically improves more with every passing day, month, and year.What Are the 4 Stages of Addiction?
The four stages of drug addiction are experimentation, regular use, dependency, and finally, addiction. Learn more about what happens during each stage.What Percentage of Smokers Get Lung Cancer?
According to the Centers for Disease Control and Prevention (CDC), lung cancer develops in around 10 to 20 percent of all smokers. Scientists believe that smoking is responsible for over 80 percent of lung cancers.