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Fact Buster
Q: Do you gain weight when you give up cigarettes?
A: Yes, most people do but you can keep it to a minimum.
Published 18/10/2007
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Have your say
What's been your experience – did you put on weight when you gave up cigarettes? Tell us on the message board below.
Conditions of Use
There are no good reasons for smokers to keep lighting up, but for some, fear of putting on weight can make it more difficult to kick the habit.
It would be wonderful to be able to dispel this concern, however research indicates many people do gain weight when they stop smoking.
Professor Ron Borland from the Victorian Cancer Council says there are several reasons why people put on weight when they give up smoking:
- the nicotine contained in cigarettes is an appetite suppressant
- smoking can increase the body's metabolism (smokers' bodies have to work to remove the toxins from cigarettes)
- smoking affects how you taste and smell food (people often rediscover the joy of food when they give up smoking)
- some people put food into their mouths rather than cigarettes
But you're much better off quitting – even if you put on a few kilos – because the risks of smoking outweigh those from weight gain, says Borland.
The good news is if you watch your diet and increase your activity levels, then you are much less likely to put on weight when you give up the cancer sticks.
Quit SA suggests people wanting to maintain their weight while quitting should:
- avoid snacks between meals or opt for low-fat options
- try chewing sugarless gum
- avoid crash diets
- mark the end of the meal with something other than a cigarette – brush your teeth, drink a glass of water – it can keep you from nibbling.
View more tips on our Your Health Tips guestbook
Professor Ron Borland is the Nigel Gray Distinguished Fellow in Cancer Prevention at the Cancer Council Victoria and a Professorial Fellow in the School of Population Health and Department of Information Systems at the University of Melbourne. Professor Borland was interviewed by Claudine Ryan.
Ron Borland is the Nigel Gray Distinguished Fellow in Cancer Prevention at the Cancer Council Victoria and a Professorial Fellow in the School of Population Health and Department of Information Systems at the University of Melbourne.
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Comments (20)
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Grassy Knollington :
12 Jun 2008 1:35:51pm
If you keep smoking you can lose lots of weight. It's called CANCER!
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Simon :
25 May 2008 8:24:07pm
I gave up smoking (cold turkey)5yrs ago with the intention of getting fit so when i gave up i was around 90 kgs.I starting jogging and long walks on the beach and got down to around 75 kgs maybe even 73 kgs at a rate of a healthy 1 kg a week.So i think putting on weight when u quite is just ur appetite coming back but if your willing to get moving(and eating right)I think u will have no problem keeping ur current weight or even losing the weight!So just don't make any excusses and u will be fine!
Trust me!-
simona :
25 Aug 2008 3:07:15pm
hi simona
this is amar.i smoked for 10 years.i have given up smoking from last 2months.since then iam gained almost 4kilos now iam 86kilos.even iam doing excise and some 30-40 min walking daily.and drinking lot of water even though iam incresing plz help me what should i do.iam very happy that u have lost some around 15-17kilos.so plz help me and abt me iam 29years of age.plz tell me ur diet plans and some excises-
ABC (Moderator):
26 Aug 2008 10:18:37am
Dear Amar,
You will find lots of information about healthy eating and exercise on our Diet and recipes and Fitness pages. In particular look at our feature article, The great weight debate. And remember you can be overweight and still healthy if you are eating well and exercising - certainly more healthy than if you are a smoker. So congratulations on giving up!
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Roy :
12 Apr 2008 10:03:43am
When I gave up smoking (for the 3rd time) in 1976, I did it in conjunction with strict adherence to a no-fat, high-protein diet. I adopted an eating plan consisting of 6 small meals of lean steak, 8 glasses of water and a multi-vitamin capsule every day for a fortnight. No sugary drinks, alcohol or high carbohydrate foods and absolutely no smoking whatsoever. Not only did this regime' help to counter the yearning for sweets and fatty foods but it also made me focus on the main objective - to kill the craving. I believed, from my research, that the pancreas was the organ most involved in producing the craving for nicotine and therefore, the high protein diet seemed to be the regime most likely to assist the pancreas in its work. I continued the plan for 2 weeks and finally found the craving much easier to manage. I have not smoked nor have I wanted to smoke at all since that wonderful November day 32 years ago. I am confident that this combination of diet and determination gave me the kind of help I needed.
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Simona-Helen :
21 Mar 2008 5:31:28pm
I stopped smoking 8 month after my Husband died,I put on weight and still cant get rid of any,,
I work hard sometimes 4 hours mowing my Garden,
but nothing helps,, drinking to much Water makes me sick, because of the extras water has in it,,we have to pay to get sick, we have to pay to smoke ,and we have to pay to get better, do we ever win ??
Desperate*Simona** -
Michele :
14 Feb 2008 3:46:43pm
You get fat. Simple. Ive put on over 5 kilos and yes I feel great that I dont smoke but all the walking and not snacking has not stoped me getting fat. I dont want to smoke again cause then I will be a fat smoker...Its a rotten situation which I know only a gym will cure. My metabalism after 20 years of smoking is shot and thats that!
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Terrie :
25 Dec 2007 11:53:46pm
My name is Terrie & what I did to not put on weight was eat a big meal before I went shopping so that I was so full that I would not be tempted to buy "craving food". I lived on carrot sticks, celery & fruit & my weight is great... If its not there, you cant eat it....
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Jenny :
17 Dec 2007 11:34:11pm
Hi
I stopped smoking 7 months ago and this is my thrid attempt. This is the longest i have gone and i feel all the benefits i did before. This time though I knew i had to combine stopping smoking and eating healthy together, or i would put the weight on and then convince myself that if i smoked i would lose the weight. I have been on my healthy eating plan for 5 months, I just eat very sensibly, fruits, vegtables, fish and lots and lots of water and fresh juice. I feel great in fact i have lost weight, i take a 10 minute walk in the day at work and a 40 minute walk everynight after work (walking my dog).... I feel great. When you stop smoking if you don't eat healthily and maybe take up some form of exercises, for me very low intense walking then you probably will put on weight. I truly believe that it is those that are trying to stop smoking and are going through the stage of trying to reasons to go back to smoking that come up with "u have got so fat since i gave up smoking"....
LESS FATTY FOODS< EXERCISE< WATER -
Jane :
05 Dec 2007 11:27:38pm
Yes - I have gained 7K since I quit. Once 'everyone' smoked, now we are a nation of fatties - it seems we just can't help putting things in our mouth! If not ciggies than food....
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Bj :
01 Nov 2007 4:33:36pm
I stopped smoking about 8 months ago after a pack a day for 10 years. I have put on a few extra kgs (approx 5kg).
I often wonder why I smoked for so many years (and so much) now that I have stopped.
I hope to do more more exercise, eat better, get a better night sleep, drink less alcohol, etc... but one step at a time.
I get very confused with the mixed signals that are advertised these days about health and healthy living, I think most people know what is okay and not okay for their health.
I believe that 'a little bit of everything and not to much of anything' is a balanced approach...?! -
robert van der hope :
28 Oct 2007 2:34:57pm
Yes, you definitely will put on weight if you stop smoking, because you get very hungry. However if you eat good natural foods and exercise properly a lot of the weight gain will be in muscle strength - muscles are wasted by nicotine and expand when it is abandoned. Muscle is good for you, fat is not. Exercise increases muscle.
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liz :
21 Oct 2007 5:14:53pm
I gave up smoking 20 yrs ago
and i have battled with my weight ever since,i am now 55yrs old and have tried every weight watch program available..i snacked a lot not realising for about the first couple of yrs but was on the go all the time but my weight just went sky high.. and it seemed the damage was done then, for about the last 15 yrs ihave work long hours [shift work] and don`t have time to snack, i eat 3 meals per day which is mostly cereal for breakfast.. a whole meal salad sandwich or cup soup and a piece of fruit for lunch, dinner meat/chicken/fish and x 3 veg.
i probably drink about 1 to 2 ltrs of water a day [no soft drinks or cordial]and around 4 cups of coffee a day milk but no sugar... so i am think i`m doing all the right things even go early morning walking when not on early shift, so i think i`m just meant to be a fatty...-
Bekky :
27 Dec 2007 10:52:01pm
Your diet is very good, but shift work is bad for your metabolism, so it may be a contributing factor with your weight struggle. Also, you didn't mention any excersise other than occasional walking. You must get your heart rate up to a certain point and do aerobic (huffung and puffing!) excersise to burn fat. Although walking is great, it isn't very aerobic. Also you're drinking FAR too much coffee! It is negating all the good that 1-2L of water is doing! Make sure you get plenty of sleep, and good luck! It is GREAT that you gave up smoking! Perhaps switching to tea (herbal is best) would help? I personally found that when I gave up caffeine on the advice of a friend that it changed my life. I had no idea how dependant I was on it until I gave it up. Now I can't even stand tea it gives me the jitters, I just drink herbal tea and although it took some getting used to I now love it because it makes me feel really good.
God Bless You, have a lovely day! Please feel free to reply if you have anything to ask or tell me, I hope my comment has been helpful.
:) -
Simon :
25 May 2008 8:34:11pm
The answer is right there in ur comment...dairy, sugary cereal(yes check the box) and u only have 1 piece of fruit a day WITH lunch.
Try cut out the dairy and have fruit for brekky and i guarantee u will see a difference.
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Mary :
18 Oct 2007 6:55:05pm
I have smoked for about half of my adult life (I am now in my mid 50s). I stopped several times, once for 5 years and another time for 6 years and a couple of times for about 2 years. Currently I have not smoked for about 3 years BUT each time I have stopped despite all sorts of strategies, to try to contain my weight I have put on several kilograms that has virtually refused to budge. I have tried it all: healthy eating regimes, diets, exercise etc...I now just live with the fac that I'm fat and console myself that, at least for now I'm not smoking!
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Tina :
31 Oct 2007 1:28:37am
well i think it all depends on your self than rather blaming it on ciggerets. it's true maybe you do feel hungry more often than you do when you smoke, but if you can control it with your mind and eat what's good for you as much as you want and at least a 20 minute walk everyday you will see the difference. sometimes we have nothing to do or feel hungry we'll smoke, so instead of just eating and eating find something to do. Read go for a walk do your washing watch tv etc. you'll see how much that really helps. so at the end of the day it's all up to you!!!
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