Increased Appetite
Nicotine suppresses appetite and slightly increases metabolism. When you quit, both effects reverse temporarily, leading to increased hunger and potential weight changes.
Duration
2-4 weeks of increased appetite, metabolism normalizes over 3 months
Peak Time
Weeks 1-2 after quitting
Severity
mildWhy This Happens
- 💡Nicotine no longer suppressing hunger signals
- 💡Metabolism temporarily slowing (about 200 calories/day)
- 💡Oral fixation seeking replacement
- 💡Emotional eating replacing nicotine as a coping mechanism
How to Manage Increased Appetite
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Keep healthy snacks accessible: vegetables, fruits, nuts
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Stay hydrated - thirst is often mistaken for hunger
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Chew sugar-free gum for oral fixation
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Maintain regular meal times to prevent grazing
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Exercise increases metabolism and helps manage weight
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Accept that minor weight gain is normal and temporary
When to Seek Help
Some weight fluctuation is normal. However, if you're concerned about significant weight gain, consider speaking with a nutritionist or healthcare provider for personalized guidance.
Get Craving Management Tools
Pouched includes breathing exercises, urge timers, and other tools to help you manage increased appetite during withdrawal.
Download PouchedIncreased Appetite FAQs
How much weight will I gain if I quit?
Average weight gain is 5-10 pounds, though many people gain less or none. With mindful eating and exercise, you can minimize or prevent weight gain entirely.
Will my metabolism recover?
Yes. The metabolic slowdown is temporary and typically normalizes within 3 months. Many people find that increased energy from quitting makes them more active overall.