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Weight gain after quitting smoking: what to expect and why quitting still pays off

Updated Six Habits Editorial Team
The short answerPeople who quit smoking gain about 9 to 11 pounds (4 to 5 kg) on average over a year, mostly in the first three months. But a study showed that even with weight gain, people who quit had about half the risk of cardiovascular disease of people who kept smoking. The benefits of quitting far outweigh a few extra pounds.

Key points

How much people gain

A meta-analysis found that people who quit smoking without medication gained an average of 4.7 kg (about 10 lb) after 12 months, with most of the gain in the first 3 months. The range was wide: about 16% lost weight, and about 13% gained more than 10 kg (Aubin et al., 2012).

The benefits outweigh the gain

In the Framingham Offspring Study, people who had quit smoking within the past 4 years had about half the risk of cardiovascular events of people who continued to smoke, and weight gain did not reduce this benefit (Clair et al., 2013). Quitting before age 40 adds about 9 to 10 years of life (Jha et al., 2013).

In practice

Frequently asked questions

Why do people gain weight after quitting?

Nicotine slightly raises metabolism and suppresses appetite. After quitting, appetite returns and some people replace cigarettes with snacks.

Should I diet while quitting?

Strict dieting can make quitting harder. Focus on regular meals, healthy snacks and activity.

Sources

  1. Aubin et al. (2012). Weight gain in smokers after quitting cigarettes: meta-analysis. BMJ 345(jul10 2):e4439-e4439. doi:10.1136/bmj.e4439
  2. Clair et al. (2013). Association of Smoking Cessation and Weight Change With Cardiovascular Disease Among Adults With and Without Diabetes. JAMA 309(10):1014. doi:10.1001/jama.2013.1644
  3. Jha et al. (2013). 21st-Century Hazards of Smoking and Benefits of Cessation in the United States. New England Journal of Medicine 368(4):341-350. doi:10.1056/NEJMsa1211128

Prepared according to our evidence methodology and the principles of lifestyle medicine. For education only; it does not replace advice from your doctor.

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