If I Start Smoking, Will I Lose Weight?

This is a question many people ask, especially in a world where there is constant pressure related to body weight and physical appearance. The idea that smoking might help with weight loss has been around for decades, reinforced by myths, personal stories, and even some real physiological effects of nicotine. But what’s the truth? In this article, we’ll explore in detail the relationship between smoking and body weight, nicotine’s effects on metabolism and appetite, and the associated health risks.

Where Does the Idea Come From That Smoking Helps With Weight Loss?

The perception that smoking helps maintain or reduce body weight isn’t new. In the past, even cigarette advertisements promoted this idea. Today, some people still smoke believing it will “cut their appetite” or “speed up their metabolism.”

This belief is rooted in some real mechanisms, but it’s essential to place everything in the broader context of overall health and long-term effects.

Nicotine and Its Effects on Appetite

One reason smoking might lead to temporary weight loss is the action of nicotine on the central nervous system. Nicotine:

• stimulates the release of dopamine and norepinephrine
• temporarily suppresses hunger
• can reduce cravings for sweets or snacks
• slightly increases resting metabolic rate

As a result, some people who start smoking experience a decreased appetite and lower food intake, especially between meals. However, this effect is temporary, unsustainable, and comes with major health risks.

What Do Scientific Studies Say?

Research shows that, on average, smokers tend to have lower body weight than non-smokers. But this doesn’t mean that smoking is an effective or safe method for losing weight. In fact:

• Studies show smokers do not have a healthier body composition – they have less muscle and more visceral fat.
• After quitting smoking, many people gain between 3 and 7 kg, but this is due to behavioral and metabolic shifts, not the reversal of some miraculous weight loss effect.
• Smoking interferes with insulin regulation, promoting insulin resistance and abdominal fat accumulation.
• While it may reduce appetite, smoking does not provide true nutritional satiety, and people may develop compensatory behaviors such as increased coffee or sugar intake.

What Happens to Metabolism?

Nicotine slightly speeds up metabolism by increasing heart rate and blood pressure, but this effect is modest and only short-term. Moreover, this “benefit” is outweighed by:

• decreased physical activity in chronic smokers
• impaired mitochondrial function (reduced energy efficiency)
• oxidative stress and chronic inflammation caused by tobacco
• reduced physical performance and recovery capacity

Overall, a smoker’s metabolism tends to be more negatively affected than improved in any meaningful way.

Effects on Body Composition

Even if some smokers weigh less, this doesn’t mean they have a better body composition. In fact:

• They tend to have less muscle mass, which lowers basal metabolic rate
• They store more visceral fat, associated with higher risks of diabetes, heart disease, and cancer
• Their skin, nails, and teeth deteriorate, and fat tends to accumulate in problem areas

This means smoking may result in “unhealthy weight loss”, with no real health or aesthetic benefit.

What Are the Risks of Smoking as a Weight Control Method?

Even if smoking leads to temporary weight reduction, it is never a safe or acceptable method of weight management. Major risks include:

• higher risk of cardiovascular disease (hypertension, heart attack, stroke)
• chronic lung conditions (COPD, emphysema, bronchitis)
• increased cancer risk (lung, esophageal, pancreatic, bladder cancer)
• weakened bones and higher risk of osteoporosis
• accelerated aging of cells and skin
• hormonal imbalances (e.g., reduced estrogen, fertility issues)
• poor mental health (anxiety, depression, sleep problems)

In short, any perceived benefit is vastly outweighed by the serious damage smoking causes to overall health.

Why Do People Gain Weight After Quitting Smoking?

One of the most common fears among smokers is weight gain after quitting. While there is some truth to this, the context is important:

• Quitting nicotine brings appetite back to normal levels
• Some ex-smokers replace cigarettes with snacks
• Metabolism returns to its normal pace, which may seem “slower” by comparison
• Many people don’t compensate with physical activity or diet changes

The good news is that not everyone gains weight, and any weight gained can be managed or lost with a personalized nutrition plan and regular exercise.

Are There Healthy Alternatives to Control Weight?

Absolutely. If your goal is weight loss, there are safe, effective, and sustainable strategies:

• Adopt a balanced eating plan with whole foods, fiber, and lean proteins
• Increase physical activity to support calorie burn and preserve muscle mass
• Appetite control strategies such as regular meals, hydration, and good sleep
• Psychological support, especially if emotional eating is an issue
• Professional guidance from a nutritionist or diabetologist, especially for those with metabolic disorders

With these tools, weight loss becomes both achievable and sustainable, without compromising your health.

Smoking and Metabolic Health

In the long run, smoking has harmful effects on metabolism:

• increases insulin resistance
• worsens metabolic syndrome
• promotes abdominal fat accumulation
• impairs liver detoxification
• increases chronic low-grade inflammation

Together, these effects create a dysfunctional metabolic state, making weight loss harder and increasing the risk of type 2 diabetes and heart disease.

What Do Experts Say?

Leading health organizations such as WHO and the CDC emphasize:

“Smoking should never be considered a weight control strategy. Any potential benefits related to weight are overwhelmingly outweighed by the severe health risks.” – (CDC)

Instead, their recommendations focus on healthy lifestyle changes and tackling body image and weight concerns without toxic compromises.

Conclusion

Starting to smoke to lose weight is a dangerous and deeply misguided choice. While nicotine may temporarily suppress appetite and slightly increase metabolism, these effects are fleeting and accompanied by muscle loss, metabolic dysfunction, and serious long-term health risks.

There are safe, effective, and sustainable alternatives to control weight. If you care about your body and your health, choose balance—not self-destruction. A personalized nutrition plan, regular physical activity, and support from professionals can bring lasting results without putting your life in danger.

Follow us on:

• FaceBook: Diabetes & Nutrition;
• YouTube: Diabetes Facts.