Is quitting smoking fattening? The link between tobacco and weight gain

Is it true that quitting tobacco Smoking leads to weight gain? Let's take a look.

On more than one occasion you may have heard or read that quitting smoking makes you put on weight.This is something that may make many people doubt the idea of quitting this harmful habit.

In fact, it has been observed that gaining weight is one of the most common concerns of people who want to quit smoking. 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 smoking is fattening, in order to help determine whether we are facing a reality or an urban legend, why it happens or if we can do something to avoid it.

Is quitting smoking fattening?

Regarding the question of whether quitting smoking is fattening or not, the truth is that several studies seem to indicate that, in fact, quitting smoking favors weight gainIn many cases, an increase of up to four and a half kilos is found.

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

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

Regardless of this possible weight gain, studies also indicate that the benefits of smoking cessation outweigh both the weight gain and other discomforts. the benefits of quitting smoking far outweigh both this gain and other discomforts, in addition to bringing life expectancy back to normal (which smoking can decrease by up to ten years).In addition to returning life expectancy to normal (which smoking can reduce by up to ten years) and in fact favoring the fact that in the future we can lose weight more easily, by reducing the level of fatigue and increasing lung capacity (something that would allow us, for example, greater physical capacity and the practice of sports).

Why does this happen?

As we have just mentioned, quitting smoking has been correlated with an increase in the possibility of putting on weight (although generally to a lesser extent than is usually thought). But why does this happen?

Several elements may explain this tendencymany of which are not directly related to tobacco but to smoking.

1. Slowing of metabolism

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

When we stop smoking, this metabolic acceleration generated by nicotine decreases, which can translate into the body expending fewer calories in the same amount of time. expends fewer calories in the same amount of time as before.. However, this factor, although it exists, is not the most relevant of all, although it does participate in a possible weight gain if other conditions are present.

2. Increased appetite

Another consequence of nicotine cessation has to do with its anorectic effect. has to do with its anorectic effect.. Like other substances, nicotine has the property of reducing appetite and hunger.

Quitting smoking, therefore, generates an increase in appetite, something that, together with the increased anxiety and irritability of abstinence, favors an increase in appetite.This, together with the increased anxiety and irritability that come with abstinence, encourage people to eat more.

3. Regeneration of taste and smell

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

As we stop smoking, these senses gradually return to normal. This means that food will seem more appetizing to usThe aroma and taste of food becomes more noticeable. And although this is good, it can lead us to eat more.

4. Abstinence and anxiety

Probably the most important factor in explaining why there is a tendency to put on weight after quitting smoking is the fact that the smoker is used to functioning with a substance to which he or she is dependent, so that its disappearance (and especially if he or she stops smoking abruptly) usually generates an increase in anxiety levels as a consequence of abstinence. as a consequence of abstinence.

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 this anxiety. And this increased intake results in weight gain.

What can be done to avoid this?

It is possible that quitting smoking may lead to weight gain, but it is also true that this gain is not inevitable. is not inevitable and that we can carry out different strategies and activities to avoid gaining kilos.

First of all, one of the simplest, most general and effective indications would be to increase the level of physical activity. The practice of sports contributes to reduce the calories that we could be gaining and contributes to reduce the level of anxiety.

In addition, the practice of exercise also allows us to see a reduction in the level of anxiety, exercise also allows us to see one of the many advantages of quitting smoking: our lung capacity will increase with time.Our lung capacity will increase compared to when we smoked, and little by little we will see how it is less difficult 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 our diet. In this sense we will have to reduce the consumption of high-calorie foods, especially if we talk about pastries and sweets, since it is the type of food that is usually preferred when we are anxious.

It is advisable to plan meals and to include in them mainly healthy foods, such as those typical of the Mediterranean diet. and to include in them mainly healthy foods, as for example the typical ones of the Mediterranean diet. We will also have to conserve moderation with respect to the quantities we eat, not increasing them. However, control does not imply starvation (which would be counterproductive).

Using chewing gum (nicotine or not) can help reduce the level of anxiety and occupy the mouth in order to avoid trying to compensate the 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. to reduce or eliminate this possible side effect of quitting smoking.

Bibliographic references:

• Aubin, H.J., Farley, A., Lycett, D., Lahmek, P. and Aveyard, P. (2012). Weight gain in smokers after quitting cigarretes: meta-anylisis. 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.