For decades, smoking has been surrounded by myths. One of the most persistent beliefs around smoking is that it helps you stay slim, a myth that perhaps impacted the fashion industry the most as many models have been known to be chain smokers to be able to stick to a weight bracket. The belief that smoking causes weight loss is so entrenched in the popular imagination that even today, many smokers say they fear gaining weight if they quit. After all, nicotine is known to reduce appetite and boost metabolism, which makes the claim sound convincing.
But here's the truth: while smoking may affect your weight in certain ways, it doesn't make you healthier. In fact, the "slim look" associated with smoking hides dangerous health risks, especially increased belly fat, respiratory ailments, and higher chances of chronic diseases. So, does smoking really cause weight loss? Or is it just a dangerous illusion? Let's break down the facts.
Does Smoking Actually Lead To Weight Loss?
Earlier, research from around the world had shown that nicotine, the addictive chemical in cigarettes, has several effects on the body that can influence weight:
- It raises energy expenditure and can help burn a small number of extra calories.
- It suppresses appetite by acting on brain centers that regulate hunger.
- It reduces how efficiently the body absorbs calories from food.
Because of these effects, smokers often weigh slightly less than non-smokers. A large genetic study published in the Journal Of Health Psychology in 2019 found smokers to be about one to two kilos lighter on average. However, this difference is modest, and experts agree it does not come with any health benefits. In fact, some studies show no significant difference in weight between smokers and non-smokers in certain populations, especially once dietary and other health factors are accounted for.
In fact, as time went by, research concretely showed that this nominal weight loss due to smoking ultimately comes at a very high cost. Smoking kills, and even when it doesn't do that, it does not have any benefits on your health or appearance.
The Hidden Trap: Smoking And Belly Fat
Here's the part most people don't know: smokers may weigh less overall but often carry more visceral fat, the fat stored deep in the abdomen, surrounding vital organs like the liver and heart. This is the most dangerous type of fat, strongly linked to heart disease, type 2 diabetes, and stroke.
Studies-like the one published in the Nutrition Journal in 2018-show that smokers, particularly women, are more prone to central or abdominal obesity, even if their BMI appears normal. In other words, you may look slim in the mirror, but internally your body is holding on to unhealthy fat. Quitting smoking, on the other hand, has been shown to improve fat distribution over time.
Smoking does impact weight, but it is neither healthy nor long-lasting
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Why Does Smoking Affect Weight This Way?
The weight-related effects of smoking come down to a mix of biology and behaviour:
- Appetite suppression: Nicotine tricks the brain into thinking you're less hungry. That's why smokers sometimes skip meals or snack less.
- Increased calorie burn: Heavy smokers may burn up to 200 extra calories a day because nicotine slightly raises metabolism.
- Behavioural factors: Some people use smoking as a "diet trick" to avoid eating when stressed or dieting. This creates the illusion that smoking keeps their weight under control.
But these effects are neither sustainable nor healthy. The calories burned through smoking are minimal compared to exercise, and appetite suppression often comes at the cost of poor nutrition.
What Happens When You Quit Smoking?
It's true that many people gain some weight after quitting. On average, former smokers put on about four to five kilos in the first year, with most of the gain occurring within the first three months. As explained in the study published in the Nutrition Journal, this happens because:
- Nicotine is no longer boosting metabolism, so the body burns fewer calories at rest.
- Appetite returns to normal, and food often tastes better after quitting, leading to increased intake.
- Some people replace the hand-to-mouth habit of smoking with snacking.
But here's the good news: not everyone gains weight, and for those who do, it usually stabilises after the first year. Long-term ex-smokers typically reach a body weight similar to those who never smoked. More importantly, the health benefits of quitting far outweigh the risk of gaining a few kilos.
The Bigger Picture: Health Over A Few Kilos
While smoking may suppress weight slightly, it comes at an enormous cost. The habit is directly linked to cancer, heart disease, stroke, lung disease, infertility, and reduced life expectancy. According to the World Health Organization (WHO), tobacco kills more than 8 million people globally every year, including over 1 million in India alone. Any "weight benefit" is overshadowed by these devastating risks.
Even more concerning, the weight lost due to smoking isn't the "healthy" kind. It's often lean muscle loss and increased visceral fat, which makes you appear slimmer while quietly raising your risk of serious illnesses.
How To Quit Without Worrying About Weight Gain
If the fear of weight gain is keeping you or someone you know from quitting, here are some practical tips:
- Stay active: A brisk 30-45 minute walk can offset both stress and weight gain.
- Eat mindfully: Focus on balanced meals with plenty of fruits, vegetables, lean proteins, and whole grains.
- Control snacking: Keep healthy options like nuts, fruits, or roasted chana handy instead of fried or sugary snacks.
- Stay hydrated: Sometimes thirst is mistaken for hunger-drink water frequently.
- Seek support: Nicotine replacement therapies, counselling, and support groups can help you quit without falling into overeating.
With these steps, it's possible to quit smoking without significant weight gain. And even if you gain a few kilos, your overall health will improve drastically compared to when you were smoking.
So, does smoking cause weight loss? The answer is complicated: yes, nicotine can suppress appetite and burn a few extra calories, but the health risks are far too great to justify it. The "slim" look often masks dangerous fat around vital organs, making smoking a very poor weight-management strategy.
If you're considering quitting but are worried about your weight, remember this: extra kilos can be managed with healthy habits, but the long-term damage of smoking cannot. Prioritise your lungs, heart, and overall wellbeing, because a smoke-free life will always weigh more in health than in kilos.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
