Smoking and weight

Quitting smoking lowers your risk of cancer, heart disease, stroke, and lung problems. Some people notice weight changes when they stop smoking, but these can be managed with the right approach.

Why weight can change after quitting

Nicotine, the addictive chemical in cigarettes, can slightly speed up your metabolism and reduce your appetite. When you stop smoking:

• Your metabolism may slow down a little
• Your sense of taste and smell can improve, making food more appealing
• Eating can sometimes replace the habit of smoking, especially in situations where you used to have a cigarette

These changes may lead to some weight gain for some people, but this is not inevitable.

Why quitting is worth it

Even if you do gain some weight, the health benefits of stopping smoking far outweigh the risks linked to a few extra pounds. Stopping smoking:

• Improves heart and lung health almost immediately
• Reduces the risk of serious diseases
• Helps you breathe more easily and feel more energetic
• Lowers the risk of complications from other conditions like high blood pressure or diabetes

Managing your weight after quitting

There are simple ways to support a healthy weight while your body adjusts:

• Plan healthy snacks to avoid reaching for high-calorie foods
• Drink water or sugar-free drinks instead of fizzy or alcoholic ones
• Build more activity into your day, like walking, cycling, or strength training
• Focus on balanced meals with vegetables, lean protein, and whole grains
• Use stress-reducing activities, such as breathing exercises or hobbies, instead of turning to food

Getting support

If you are worried about weight gain, talk to your healthcare team before you stop smoking. They can suggest strategies to help you manage your weight and refer you to NHS stop smoking services, which offer free support and resources.

Stopping smoking is a major step towards better health. With some planning and support, you can protect your health and keep your weight in a range that works for you.