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How can I avoid putting on weight when giving up smoking?

May 5, 2025

The discussion explores the concerns of weight gain when quitting smoking, revealing that around 80% of quitters may experience an increase in weight. It dives into the effects of cigarettes on appetite and how nicotine acts as a suppressant. Strategies for managing weight gain, including diet and exercise tips, are shared to support those making the transition. Listeners learn that although putting on a few pounds is possible, the health benefits of quitting far outweigh the risks.

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Quick takeaways

The majority of individuals who quit smoking experience weight gain due to decreased calorie burn and increased appetite, with around 80% gaining between 5 to 10 pounds.

Incorporating physical activity and using nicotine replacement therapies can effectively manage weight gain while enjoying improved flavors of food post-smoking cessation.

Deep dives

Understanding Weight Gain After Quitting Smoking

Quitting smoking often raises concerns about potential weight gain, with studies indicating that approximately 80% of individuals experience some level of weight increase post-quitting, typically around 5 to 10 pounds. This weight gain can be attributed to nicotine withdrawal, as nicotine acts as an appetite suppressant and a stimulant that increases calorie expenditure. When individuals stop smoking, their calorie burn decreases, which can lead to increased hunger and subsequent weight gain. Despite these concerns, it's important to recognize that the health benefits of quitting smoking far outweigh the temporary weight gain.

Managing Weight Gain When Quitting Smoking

5min

According to the Office for National Statistics, the number of smokers in the UK is estimated at 6.6 million. The proportion has been steadily dropping for years now. Given the health risks, you’d think smokers would be delighted to give up, but the prospect of putting on weight is a cause of concern for many.

To be fair, it i’s a well-founded fear to some extent. In 2014, Addiction journal reported that the average prevalence of weight gain after quitting smoking was 80%. In such cases, the average weight gain is 5 - 10lb. Of course, putting on a few pounds is far less dangerous than continuing to smoke, so the choice to quit should still be a no-brainer. Nevertheless, let’s delve deeper into the post-quitting weight gain phenomenon.

What effects do cigarettes have on the body? It must be difficult not to start compulsive eating, mustn’t it? What about going on a diet? In under 3 minutes, we answer your questions!

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A Bababam Originals podcast, written and produced by Joseph Chance.

First Broadcast: 2/3/2023

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