Does quitting make you fat? The link between smoking and weight gain

On more than one occasion we will have heard or read that quitting smoking makes you fat., something that many people can make them doubt the idea of ​​leaving this harmful habit.

In fact, it has been observed that gaining weight is one of the concerns that people who want to quit smoking most often indicate. Undoubtedly, this makes it an aspect that is of great interest to investigate and about which doubts may arise as to whether or not this is true.

In this article we will see what is true in the belief that quitting tobacco makes you fat, in order to help determine if we are facing a reality or an urban legend, why it happens or if we can do something to avoid it.

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Does quitting make you fat?

Regarding the fact of whether quitting smoking makes you fat or not, the truth is that several studies carried out seem to indicate that, in effect, quitting smoking promotes weight gain, in many cases finding an increase that can be up to four and a half kilos.

However, there are many factors that influence whether or not you can gain weight, including our eating habits and the levels of physical exercise we do.

It is also important to take into account that weight gain does not occur continuously or exponentially, but is usually very limited to a stage or interval after cessation of consumption. Specifically, on average, weight gain tends to occur mainly during the three first few months after quitting, after which weight gain for this reason usually be minimal.

Regardless of this possible weight gain, different studies also indicate that the benefits of quitting far outweigh both this gain and other discomforts, in addition to returning life expectancy to normal (which tobacco use can reduce by up to ten years) and actually favoring that in the future we can lose weight more easily, by decreasing the level of fatigue and increasing lung capacity (something that would allow us, for example, greater physical capacity and the performance of sport).

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Why is this happening?

As we have just discussed, quitting smoking has been correlated with an increased chance of gaining weight (although generally to a lesser extent than is usually thought). But why does this happen?

There are several elements that can explain this trend., many of which are not directly related to tobacco but to the habit of smoking.

1. slowing of metabolism

Nicotine is a stimulant-type substance, like for example caffeine, something that causes our brain and our body in general to speed up. This also affects the metabolism, and the heat that our body emits.

When you stop smoking, this metabolic acceleration generated by nicotine decreases, something that can mean that the body spend fewer calories in the same time than before. Now, this factor, although it exists, is not the most relevant of all, despite the fact that it does participate in a possible weight gain if other conditions exist.

2. increased appetite

Another consequence of cessation of nicotine consumption it has to do with its anorexigenic effect. And it is that like other substances, nicotine has the property of reducing appetite and hunger.

Quitting smoking, then, generates an increase in appetite, something that together with the increase in anxiety and irritability typical of withdrawal favor the fact of eating more.

3. Regeneration of taste and smell

Nicotine use tends to cause a slight atrophy of our ability to perceive the aroma and taste of food.

As we stop smoking, little by little these senses return to normal. This supposes that the food will seem more appetizing, since it happens to have a more noticeable aroma and flavor. And while this is good, it can lead to us eating more.

4. Withdrawal and anxiety

Probably the most important factor in explaining why there is a tendency to gain weight after quitting smoking is found in the fact that the smoker is accustomed to functioning with a substance to which he is dependent, in such a way that its disappearance (and especially if he quits suddenly) often leads to increased levels of anxiety as a consequence of withdrawal.

Faced with this anxiety and based on the above points, many smokers resort to increasing the number and quantity of their intakes, eating more and more often as a way to reduce said anxiety. And this increased intake results in weight gain.

What to do to avoid it?

It is possible that quitting smoking promotes weight gain, but it is also true that this gain it is not something inevitable and that we can carry out different strategies and activities so as not to gain kilos.

In the first place, one of the simplest, most general and most effective indications would be to increase the level of physical activity. Practicing sports contributes to reducing the calories that we could be gaining and contributes to reducing the level of anxiety.

Besides, the practice of exercise also allows us to see one of the many advantages of quitting smoking: our lung capacity will increase compared to when we smoked, and little by little we will see how it costs us less to make physical efforts. In this sense, in addition to not gaining weight, it also increases the perception of self-efficacy and helps to maintain abstinence.

Another fundamental aspect is to take care of food. In this sense, we will have to reduce the consumption of highly caloric foods, especially if we are talking about pastries and sweets, since it is the type of food that is usually preferred when we are anxious.

Meal planning is recommended and include in them mainly healthy foods, such as those typical of the Mediterranean diet. We must also keep the measure regarding the amounts we eat, not increasing them. Now, controlling yourself does not mean going hungry (something that on the other hand would be counterproductive).

Using gum (whether nicotine or not) can reduce the level of anxiety and occupy the mouth in order to avoid trying to compensate for anxiety with food or drink.

Finally, we can also use the services of professionals such as nutritionists, personal trainers or specialized psychologists to reduce or eliminate this possible side effect of quitting smoking.

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Bibliographic references:

• Aubin, H.J., Farley, A., Lycett, D., Lahmek, P. and Aveyard, P. (2012). Weight gain in smokers after quitting cigarettes: meta-analysis. BMJ, 345.
• Tian, ​​J., Venn, A., Otahal, P., Gall, S. (2015). The association between quitting smoking and weight gain: a systematic review and meta-analysis of prospective cohort studies. Obesity reviews, 16 (10): 883,901.