Does smoking help you lose weight? What the research really says

Kiran Campbell, RDN - Registered Dietitian Nutritionist

Smoking is often associated with weight control, but does it really help you lose weight for good? Is it worth the additional risks? Let’s take a closer look at the link between smoking, obesity, and long-term health, plus what to keep in mind if you’re trying to quit smoking and manage your weight.

Does smoking help you lose weight, really?

Smoking for weight control is an idea long implied by the media and pop culture, making it appealing to young people. But behind the smokescreen is a much more complicated story.

Many studies have indeed found that smokers often have a lower Body Mass Index (BMI) than non-smokers.

Why might this be? Nicotine is a stimulant. It can temporarily increase your metabolism, decrease your appetite, and change how your body absorbs calories, leading to weight loss. However, don’t be fooled by these seemingly beneficial side effects.

Smoking for weight loss: A dangerous trade-off

Some people believe that smoking helps them stay thin. However, the CARDIA study, which followed over 3,000 adults for 25 years, found a significant problem: smokers had more fat around their organs and inside their muscles despite having a lower body weight.

This type of fat, known as visceral and intramuscular fat, is far more dangerous than the fat under your skin. It can raise blood sugar and cholesterol levels, which increases your risk for metabolic syndrome, heart disease, and type 2 diabetes.

The study also found that people who used to smoke had less of this harmful fat than current smokers. So quitting can still benefit your health, no matter when you do it.

Smoking vs. obesity: Which poses the greater risk?

Both smoking and obesity can shorten your life and raise your risk of serious diseases, but they do it in different ways.

Obesity increases your risk of conditions like type 2 diabetes, heart disease, stroke, and several types of cancer. In 2021, these obesity-related diseases caused about 3.7 million deaths worldwide. Studies also show that obesity may shorten life expectancy by up to 13.7 years in severe cases.

Smoking is just as dangerous. In the U.S., it causes more than 480,000 deaths every year and is the leading cause of preventable death. On average, smokers die about 10 years earlier than non-smokers.

So, which is worse? It depends. Research shows that extreme obesity can cut your life shorter than smoking, but smoking causes more total deaths overall. In the end, both smoking and obesity deserve serious attention. If you quit smoking and lose enough pounds to reach a healthy weight, it will help you live longer.

What happens after you quit smoking?

Many people worry about gaining weight after they quit–a valid concern. Studies show that former smokers, especially if they were already overweight, may gain more weight than those who never smoked.

That’s because, without nicotine, your body no longer receives its appetite-suppressing effects. Your metabolism may also slow down, which can lead to weight gain, if you don’t adjust your eating and activity levels.

But here’s the good news. The health benefits of quitting far outweigh the risks of gaining weight. One extensive study found that former smokers had a much lower risk of death, no matter how much weight they gained.

Not everyone who quits smoking will gain weight, though. Tracking your eating habits and staying active does help you maintain or even lose weight after quitting smoking.

Should you quit smoking or lose weight first?

If you're trying to quit smoking and lose weight, you might wonder which will help the most to tackle first, and does it matter? According to an article in U.S. News & World Report, there's no one-size-fits-all answer. Your mental readiness and support system matter most.

Here are four tips to help you decide:

Prioritize: Focus on the habit that’s the most significant risk to your health right now.
Know Yourself: If tackling both at once feels overwhelming, start with one and build momentum.
Get Support: Proper support from your doctor, a registered dietitian, a smoking cessation program, or an accountability partner can make a huge difference.
Don’t Give Up: Progress isn’t always a straight line. If you experience setbacks, give yourself grace and continue forward.