Can Vaping Cause Weight Loss? Here’s What Current Research Says

Vaping involves the use of a handheld electronic device, such as an e-cigarette or vape pen, which heats a liquid to create an aerosol mist that users inhale into their lungs. This liquid generally contains nicotine, flavorings, propylene glycol, and other additives. According to the Cleveland Clinic, vaping can lead to a range of health issues, including breathing problems, organ damage, and addiction.

Data from the Centers of Disease Control and Prevention shows that 4.5% of all adults in the U.S. use e-cigarettes, with usage rates notably higher among young adults aged 18 to 24. Approximately 3.4 million or 11% of this population are reportedly engaged in vaping, compared to 6.5% of adults aged 25 to 44, and 2% of those aged 45 and older.

Vaping has become a popular alternative to smoking, largely because it is perceived to help avoid the weight gain often associated with quitting cigarettes. Authors of a 2022 systematic review on e-cigarettes and weight gain highlight this issue, noting, “Smoking cessation is associated with a mean increase of four to five kilograms in body weight after 12 months of abstinence, and most weight gain occurs within three months of quitting.” (This kilogram range equates to eight to 11 pounds.) The appeal of vaping can be attributed to nicotine, a common component in both traditional cigarettes and most vaping products, known for its appetite-suppressing effects.

Given this information, for users it may be natural to wonder whether vaping nicotine truly assists in weight loss. Continue reading to discover the latest research and explore safer alternatives for managing weight without the associated risks of vaping.

Does vaping nicotine cause you to lose weight?

Nicotine is often recognized for its appetite-suppressing effects, though the effects on weight management are mixed. It increases metabolic rate—the speed at which your body converts food and drink into energy. This boost in metabolism can lead to weight loss as the body burns calories faster. Nicotine also triggers the release of hormones that reduce hunger, which can decrease food intake.

A 2020 study also points to another important aspect: The repetitive hand-to-mouth motion associated with both smoking and vaping. This behavior might influence food consumption habits, potentially helping to prevent or delay weight gain.

However, nicotine has been shown to increase insulin resistance, a condition where the body’s cells become less effective at absorbing glucose from the bloodstream. This causes the pancreas to produce more insulin, leading to higher blood sugar levels, resulting in increased stores of visceral body fat—fat that accumulates around the internal organs in the abdominal cavity and is linked to numerous health risks, including heart disease and diabetes.

While vaping nicotine may provide temporary appetite suppression and potential weight loss, its effects on long-term weight management remain unclear. As such, vaping is not considered a reliable and safe method for weight loss and is associated with significant health risks, including cardiovascular issues, respiratory problems and an elevated risk of lung diseases. Additionally, nicotine’s addictive nature can make it difficult to quit smoking or vaping, leading to prolonged exposure to potentially harmful substances contained in these products.

Will I gain weight if I quit vaping?

Quitting nicotine products, such as e-cigarettes, doesn’t necessarily lead to weight gain, but it is a possibility. The reasons why some people might gain weight after quitting are not fully understood, but Christine Zellers, MPP, and Karen Ensle, EdD, RDN, FAND, CFCS—both educators in Family and Community Health Sciences at Rutgers—highlight three key factors that could contribute:

1. Increased food intake: It’s common for people to change their eating habits after they stop smoking or vaping. Many report feeling hungrier, likely as a withdrawal symptom from nicotine. Although this increased appetite might cause some initial weight gain, research indicates that eating patterns typically normalize over time.
2. Changes in metabolism: Nicotine can speed up metabolism, and without nicotine, the metabolic rate can slow down, meaning fewer calories are burned throughout the day. This slowdown can lead to weight gain, even if your calorie intake remains unchanged.
3. Reduced physical activity: Another risk factor for weight gain is decreased physical activity. Often, those who quit smoking or vaping might feel less inclined to engage in exercise, contributing further to potential weight gain.

Safer alternatives to vaping for weight management

If you’re looking for safer and more effective ways to manage your weight and quit vaping, a variety of options are available to you. Also, it’s important to consult your doctor for guidance and address any weight management concerns you might have:

Nicotine replacement therapy (NRT): Products like nicotine gums, patches, lozenges, and sprays can help manage nicotine cravings and withdrawal symptoms in a safer manner than vaping. These are approved by health authorities and are designed to help you quit nicotine altogether in a gradual way.

Professional counseling and support groups: Behavioral support can increase your chances of quitting nicotine. This could include therapy sessions with a counselor or joining support groups.

Prescription medications: Certain medications can help reduce nicotine cravings and withdrawal symptoms. These need to be prescribed by a healthcare provider and are often used in combination with other quitting strategies.

Mindfulness and meditation: These practices can help manage the stress and anxiety that might lead you to vape.

Physical activity: Regular exercise can reduce stress, improve mood, and decrease the need for stress-relief habits like vaping. Activities can range from yoga and walking to more intense physical exercises, depending on your preference.

Healthy diet: Eating a balanced diet improves overall health and can help keep your mind and body occupied and away from cravings. Some find that keeping their hands and mouths busy with healthy snacks like carrot sticks or nuts can also mimic the hand-to-mouth action of smoking or vaping.

Hobbies and social activities: Engaging in hobbies and social activities you enjoy can help occupy your time and mind, helping reduce the psychological need for vaping.

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