Will I gain weight if I quit smoking or vaping?

Quitting smoking or vaping is one of the best decisions you can make for your health—but many fear it will lead to weight gain. While it can happen, it’s not inevitable. With the right tools, you can quit without sacrificing your health or confidence. Jones’s step-down plan, nicotine mints, and behavioral support app help manage cravings and appetite changes so you can focus on your quit, not the scale.

When you quit, your body goes through real changes. Nicotine can speed up your metabolism and reduce your appetite—so without it, you might feel hungrier and burn calories a bit more slowly. Some people also eat more to replace the hand-to-mouth habit, which can cause weight fluctuations as well. With the right plan, however, you can stay in control and prevent weight gain after quitting..

Even several years after using NRT to quit, I’m still surprised by how rarely discussed it is. I found it essential to my success quitting, and I’ll add that through using NRT I did not gain any weight after quitting vaping. 

3 years later, I still use nicotine lozenges when a craving arises even though the FDA approved use is just 12-weeks. That said, studies of long-term NRT use have repeatedly shown that it’s safe for consumption. One study, published by the National Library of Medicine writes, “This review demonstrates that NRT is associated with adverse effects that may be discomforting for the patient but are not life-threatening. Given the long-term benefits of smoking cessation over continued smoking, concern about NRT related adverse events should be balanced against the benefits of cessation.” I wanted to add this because it adds color to the quitting debate that is so rarely discussed openly and honestly. I’ve met so many people (me included) who’ve used NRT longer than the 12-week course, but it’s always kept hush hush, as if there’s something fundamentally wrong with needing NRT for longer. Study after study has shown that the adverse effects of NRT are far less harmful than smoking, so personally, I’d rather rely on NRT than relapsing any day of the week. 

Yes. In conversations with hundreds of Jones customers, nearly 25% said that fear of weight gain delayed their decision to quit. This fear is often reinforced by online stories and societal pressure around body image, making it harder for some people to take the first step toward quitting.

Yes. When used properly, NRT such as  Jones Classic Mint nicotine mints can reduce the risk of weight gain after quitting. NRT provides nicotine in a safe, non-carcinogenic form while also satisfying the oral habit. This helps control appetite and reduce snacking, making weight management easier during your quit.

Yes. Research—including studies published by the National Library of Medicine—shows that long-term NRT use is far less harmful than smoking or vaping. That’s because the real damage from cigarettes and vapes comes from inhaling smoke or vapor, not from nicotine itself. While nicotine isn’t risk-free and can cause minor side effects like nausea, or sleep changes, it doesn’t cause cancer or lung disease. In fact, many people safely use NRT well past the standard 12-week program without serious health issues. If it keeps you from going back to smoking or vaping, the long-term benefits strongly outweigh the risks. 

Jones is built to tackle both cravings and the weight gain worries that come with quitting. It does this by combining nicotine mints, a personalized step-down plan, and a behavioral support appso you’re not just fighting withdrawal, but you’re also managing appetite and breaking old habits. Here’s how the step-down plan works with Jones

Create a plan before quitting. Keep healthy snacks available, chew sugar-free gum or mints, and distract yourself with short walks, stretching, or other quick activities. The Jones app offers real-time coaching and community support to help you get through high-craving moments without relying on food.

Not necessarily. Both involve nicotine withdrawal, which can increase appetite. However, vapers may experience cravings more often because vaping delivers nicotine in smaller, frequent doses. A step-down NRT plan can help stabilize appetite while you taper down. Learn more in our  Nicotine Withdrawal Timeline (published within the last 3 months).

You do not need intense workouts to manage weight after quitting. Light, regular activity such as walking, bodyweight exercises, or yoga can help regulate mood, curb appetite, and burn extra calories. Even brief movement breaks during cravings can make a difference.

Yes. Drinking water can help you tell the difference between hunger and thirst, which often feel the same. Staying hydrated also supports digestion, reduces bloating, and helps flush toxins from your system after you quit nicotine. Learn how hydration fits into a successful quit in  Ranking All the Ways to Quit Vaping or Smoking (published within the last 3 months).

Weight gain, if it happens, usually begins within the first few weeks. This is when your metabolism adjusts and appetite increases. Using nicotine mints and having a craving plan can help you manage this stage without significant changes. It’s also important to note that weight gained during this transition is often temporary. Once the body adjusts, it’s possible to return to your usual weight with balanced eating and regular activity.

Yes. Without nicotine replacement, cravings and hunger can be stronger, leading to more snacking or overeating. Jones nicotine mints help control both appetite and cravings, making it easier to maintain your weight.

Jones nicotine mints are very low in calories and will not contribute to weight gain. They also help keep your mouth occupied, which reduces the urge to snack unnecessarily during your quit.

Yes. Stress can trigger emotional eating. Combining nicotine mints with behavioral tools like the Quit With Jones app helps manage both stress and cravings, which supports your quit without unwanted weight gain.

Quitting doesn’t have to mean trading one challenge for another. With Jones’s nicotine mints and app, you can stay in control, protect your health, and avoid unwanted weight gain—while finally breaking free from nicotine.