Smoking cigarettes has a direct effect on your appetite. According to the Tobacco Research and Intervention Program, smokers weigh between four and 10 pounds less than nonsmokers, given the same amount of daily food intake and physical activity. The nicotine in cigarettes suppresses your appetite and stimulates your metabolism, but smoking is an extremely unhealthy way to lose or maintain weight.
Effects on Appetite
Like other stimulants, the nicotine in cigarettes decreases a smoker's appetite. The Tobacco Research and Intervention Program indicates that smokers typically weigh less than nonsmokers simply because they don't feel compelled to eat as much--or snack as often. An increased appetite is one of the more lingering symptoms that ex-smokers face after initial nicotine withdrawal. However, if you stop smoking, weight gain caused by increased appetite is complicated by other factors, such as a normalized metabolism and the unfortunate habit of using food as a cigarette substitute, says MayoClinic.org.
Smoking and Metabolism
Metabolism is your body's way of converting calories into energy needed for the functioning of vital organs. Smokers have a higher metabolism, says the Tobacco Research and Intervention Program, which allows them to burn more calories while eating the same amount of food as a nonsmoker. After one cigarette, a smoker's metabolic rate increases, with heart rate raised 10 to 20 beats per minute, leading to extra calories burned. However, this is also the reason that smokers are at risk for heart disease. After smoking cessation, metabolism may slow down more than normal before it stabilizes--yet another reason why quitting smokers gain weight, says the Tobacco Research and Intervention Program.
Post-Smoking Weight Gain
If you're a quitting smoker whose appetite has been long-suppressed by your nicotine habit, weight gain isn't automatic, says the Federal Citizen Information Center, or FCIC. However, most former smokers do gain an average of 10 pounds. Heavy smokers---those who go through one or more packs a day or who've smoked for 10 years or more---are more likely to gain weight. Short-term weight gain may occur as your body adjusts to its normal metabolism. Your body requires fewer calories to function than it did when you smoked. According to the FCIC, you may also gain three to five pounds due to fluid retention during the first week alone.
Battling Post-Smoking Appetite
Your appetite increases after you stop smoking for several reasons. The Tobacco Research and Intervention Program explains that your sense of smell and taste are enhanced after you quit, increasing the taste of food---and your desire to eat. Some former smokers discover that their food preferences change. Most common food types ex-smokers reach for are fatty, sugary foods and alcoholic beverages, all of which are high in calories. Finally, some smokers use the hand-to-mouth movement of eating to replace smoking---or they eat for the same psychological reasons they smoked, such as out of boredom or stress.
Tips for Quitters
If you plan to quit smoking, but worry that you won't be able to contain your appetite, the FCIC says it's important to adjust your lifestyle accordingly before you decide to quit rather than afterward. The FCIC suggests integrating at least 30 minutes of exercise into your daily schedule. Opt for a well-rounded diet abundant in whole grains, vegetables and fruits. Select foods that are lean or low in fat, such as reduced-fat dairy products, fish, poultry, dried beans and lean meats. Limit your intake of fatty, sugary foods. The FCIC advises making improving your health your No. 1 concern. After you successfully break the nicotine habit, try even harder to boost your physical activity and work on your eating habits.
