5 December 2019 Author : Rita Candeias The benefits of smoking cessation are well known. However, body weight increase associated with smoking cessation , which occurs in over 80% of those who quit smoking, is a major reason for reluctance to decide stop smoking, as well as of relapses. Knowing how the body weight of those who quit smoking varies and what causes it , will help the management of expectations and the adoption of measures to control body weight variations. When we quit smoking, does out body weight increase a lot? On average, 1 year after quitting, body weight gain is 4-5 kg. But 13% -14% of people gain more than 10 kg in this period. After 5 years of smoking cessation, the body weight gain is 8-10 kg and 7% of people gain over 18 kg. The body weight increase is not uniform over time . It is more important during the first 3 months, of about 1 kg/month, and then this value decreases. On average, smokers weigh 3-4 kg less than non-smokers. Why does our body weight increase when we quit smoking? Nicotine , present in tobacco, is a c ompound responsible for weight differences between smokers and non-smokers . Its effects occur at several levels: The effect of nicotine on basal metabolism accounts for about 40% of weight gain. Nicotine increases basal metabolism by 5%-10%. With smoking cessation the basal metabolism returns to its normal values, and the energy needs (and other needs) to maintain body weight decrease. Nicotine has a thermogenic effect, that is, it enhances the use of body fat as a source of energy. Therefore, in smokers there is less storage of body fat. Without the thermogenic effect of nicotine there is a greater storage of body fat, particularly in the abdominal area. Nicotine inhibits hunger and appetite. With smoking cessation, appetite increases as well as energy intake, on average by about 230 kcal/day. People who quit smoking prefer foods high in sugars and fats, that lead to the release of serotonin and dopamine into the circulation, providing a sensation of pleasure and reward, similar to the effects produced by nicotine. Smoking cessation improves smell and taste, and thus increases the pleasure associated with eating. Does body weight increase equally in in all people who quit smoking? There are people who are at a higher risk of body weight gain when they quit smoking, for example: Who smokes a lot, especially more than 25 cigarettes/day; Women; Who is under 55 years old; African Americans; Who is most afraid of weight gain; Sedentary people; Who suffers eating behavior disorders. With smoking cessation, does out eating pattern change? Food preferences differ between smokers and non-smokers: Alcohol and coffee consumption is higher among smokers; Smokers tend to ingest more fat, saturated fatty acids and cholesterol and less fiber, polyunsaturated fatty acids, vitamins A, B, C, E, and minerals (iron, calcium, magnesium, potassium and phosphorus). People who stop smoking tend to increase their intake of foods high in sugar and fat, especially in the first weeks of the cessation process. Should we start a diet when quitting smoking? Body weight control through an energy restriction diet is not advised during the early times of smoking cessation, as the mental and emotional demands of this restriction may compromise the successful withdrawal of tobacco. In the first 3 months of smoking cessation, the focus should be on smoking cessation and not weight control. Depending on people, this period may be shorter or longer. The focus on weight control should begin when there is full confidence in smoking cessation . However, from the beginning of the smoking cessation process, healthy lifestyles should be adopted which will help with weight control, for example: Practice physical activity regularly; Prefer healthier foods while maintaining appropriate satisfaction levels. Plan your smoking cessation process early to best overcome this phase and control your body weight . The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
