Managing Your Weight

Quitting smoking doesn’t have to mean you’ll gain weight, even though many people believe the two go hand-in-hand. Read on for our advice on how your body changes once you stop smoking, and how to manage your weight.

Nicotine Affects Your Metabolism and Appetite

Nicotine (a substance found in cigarettes and NRT) increases your metabolic rate, so your body burns calories faster, and suppresses your appetite. If you quit smoking, your metabolic rate may drop meaning that your body burns calories more slowly. Nicotine Replacement therapy can help control your weight when you stop smoking so find the right product(s) for you.


Tips for Managing Your Weight

  • Exercise regularly: Try walking or cycling to work or when you go to meet your friends or start a gym class.
  • Combat hunger pangs by keeping a stash of healthy treats to hand. Nuts, dried fruit, fresh fruit and veg sticks are ideal.
  • Try using a healthy-recipe book for your meals.



  • Eat smaller portions of food until your metabolism has stabilised. Remember it takes 20 minutes for you to feel full after eating, so take a break (go for a walk) after your main meal and see if you still feel hungry in half an hour. If so, dip into your healthy treats.
  • Limit your alcohol intake.

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Site last updated on 2 May 2019
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