Weight gain after quitting smoking: how to keep it in check

How much weight do you gain?

On average, people who quit gain 4 to 5 kilos in the first year, according to a large review in the BMJ. Most of it happens in the first three months. The differences are big: about 16% of quitters actually lose weight, and a small group gains more than 10 kilos.

Why do you gain weight?

• Metabolism: nicotine slightly speeds up your metabolism. Without nicotine you burn a little less.
• Appetite: nicotine suppresses appetite, and it comes back.
• Hand-to-mouth habit: the cigarette moment is often replaced by a snack.
• Taste: food tastes better as your smell and taste recover.

Tips to limit weight gain

1. Keep healthy snacks ready: vegetables, fruit, unsalted nuts, a piece of gum.
2. Eat at regular times so you snack less in between.
3. Move every day, even if it is just a half-hour walk. Exercise also helps against cravings and stress.
4. Watch what you drink: soft drinks and alcohol are high in calories (and alcohol is a well-known trigger to smoke again).
5. Accept a few kilos. Do not try to quit and diet at the same time: become smoke-free first, then lose weight if you want to.

An approach that targets habits

Because weight gain often comes from replacing the cigarette with food, an approach that tackles the habit itself helps. The Ik Stop Wel method (in Dutch) promises that you can quit without gaining weight. That is the provider's claim; independent evidence is lacking, but the focus on triggers and replacement behaviour makes sense. Read more in our review.

Affiliate links: if you buy through these links, we receive a commission. Prices as listed on ikstopwel.nl in September 2026. All Ik Stop Wel products are in Dutch.