Nicotine products, including cigarettes and e-cigarettes, or vapes, can be linked to changes in appetite and weight. However, some myths and uncertainties around this topic will be explored below. Although smoking and vaping can control appetite and weight, they are likely to lead to serious health consequences, so other weight loss options should be utilized.
- Smoking and vaping do not tend to cause weight gain and can, actually, reduce appetite and food intake.
- Weight gain can be likely to occur when quitting vaping or smoking, because of the changes caused by nicotine cessation.
- Using vapes or cigarettes as a method to control weight is dangerous and is not recommended.
Weight gain concerns with vaping
Vaping is not likely to cause weight gain, although sometimes, people can gain some weight when they quit vaping. [1][2]
Some people believe that e-cigarette flavors, such as candies and fruits, could trigger food cravings, which could be linked to increases in appetite and weight. However, there is no evidence to suggest this is the case. [3]
Studies suggest that there is a limited understanding among smokers and vapers around the impact of nicotine on appetite and weight. Vaping and smoking are not likely to cause weight gain, and can even prevent weight gain. Although when quitting, appetite changes are likely. [1][3]
How nicotine affects appetite and metabolism
Nicotine can reduce appetite and alter metabolism, which can be associated with weight loss. As a stimulant substance, nicotine causes changes in the sympathetic nervous system, triggering an increase in adrenaline and noradrenaline. This briefly increases the number of calories the body burns. [1][4]
Additionally, nicotine can alter appetite pathways in the hypothalamus, reducing feelings of hunger. [5]
Does nicotine help with weight loss?
Because of these mechanisms, nicotine can contribute to weight loss. However, it is not a safe method of weight loss and can cause many health implications. It is not recommended to utilize smoking or vaping to lose weight, and other approaches to weight loss should be considered instead. [3][6]
Risks of using nicotine for weight management
Various health risks can be increased when using nicotine for weight management. For example, vaping and smoking can increase the risk of heart and lung issues. Also, if nicotine is stopped after it is used for weight loss, weight is likely to be regained and may even increase beyond the original weight. [6]
Weight changes with vaping and smoking
Reports show that smokers and vapers tend to weigh less than non-smokers. Some people report using smoking or vaping as a method to control their weight. [3]
Studies show that smokers who quit with the help of nicotine replacement therapy gained an average of 4.86kg within the first year, with up to 13% of quitters gaining 10kg or more. [7]
Weight gain statistics after quitting vaping are not as clear in the scientific literature, as information about the long-term effects of vaping and quitting vaping is limited. However, some research shows that smokers who quit by changing to vaping gain less weight than those who stop entirely. [1][3][6]
Hidden health effects of long-term vape use
Long-term vape use can have numerous health consequences, including: [4][8]
- Lung damage: Conditions including “popcorn lung” (bronchiolitis obliterans), chronic obstructive pulmonary disease (COPD), e-cigarette or vaping-associated lung injury (EVALI), and pneumothorax (collapsed lung) are all associated with vape use.
- Breathing toxic chemicals: Vapes can include toxic chemicals such as arsenic, mercury, or formaldehyde, which can cause cancer, lung damage, and organ damage.
- Heart issues: Nicotine can increase the risk of heart conditions, including strokes and heart attacks.
Why people gain weight when quitting vapes
When people quit using vapes, they are likely to gain weight for various reasons. For example: [2][3][6]
- The impact of nicotine on appetite and metabolism is stopped, thus increasing appetite.
- People may replace habitual vaping behaviors with other activities or behaviors, including eating more.
- Cravings for nicotine may result in alternative pleasure-seeking behaviors, which could include eating unhealthy snacks.
Strategies to quit vaping and mitigate weight gain
It is common for people to gain weight after quitting smoking or vaping. Some strategies that can help with quitting, while also managing weight, include: [2][9]
- Patches, gums, or lozenges: Nicotine replacement therapy (NRT) can help with quitting, preventing cravings while also continuing to provide small amounts of nicotine that can prevent appetite increases. Additionally, gums and lozenges may help prevent habitual eating.
- Exercise: Engaging in regular physical activity can help prevent weight gain. Similarly, it can be helpful to get into the habit of using exercise to help manage cravings for nicotine. Exercise can release dopamine, helping to reduce urges and provide a pleasure response in place of nicotine’s effects.
- Meal planning: Planning meals can help prevent extra snacking and ensure adequate nutritional intake. It might also be helpful to keep a food diary. A record of food intake and cravings can help to monitor and identify the circumstances that trigger food cravings, highlighting when coping strategies might be required.
- Hobbies and activities: Often, vaping and smoking cravings emerge at times of boredom or stress. A schedule with plenty of hobbies and activities can prevent boredom and help manage stress, while also reducing the risk of eating out of boredom.
- Hydration: Drinking plenty of water can have numerous benefits on mental and physical well-being, while also helping to maintain feelings of fullness and prevent snacking or overeating.
Treatment support
People who want to quit vaping and prevent associated weight gain might find it beneficial to discuss this with their primary care provider. They can provide advice around NRT, weight management strategies, and other services that can support the quitting process. [2][9]
Treatment for nicotine dependence can include: [9]
- Nicotine replacement therapies (NRT), including patches, lozenges, gum, oral inhaler, and nasal spray
- Medications, including bupropion and varenicline
Counseling or behavioral therapies can also help recognize and change smoking-related behaviors and underlying emotional factors.
