Does Vaping Make You Gain Weight?

Walk into any vaping shop or scroll through a vaping forum, and you’ll hear conflicting claims: “Vaping made me gain 10 pounds!” “I switched from smoking to vaping and lost weight!” With so much misinformation floating around, it’s hard to know what’s true. The question—does vaping make you gain weight?—doesn’t have a simple “yes” or “no” answer. Instead, it depends on a mix of science (how nicotine and vape ingredients affect your body), behavior (how vaping changes your habits), and individual differences (your metabolism, diet, and activity level). Let’s break down the evidence to help you understand the real relationship between vaping and weight.

Before diving into the science, let’s address the origin of the “vaping = weight gain” myth. For decades, smokers have known that nicotine suppresses appetite—this is why some people avoid quitting smoking for fear of gaining weight. When e-cigarettes (vapes) became popular as a “safer alternative” to smoking, many ex-smokers noticed weight changes after switching. Some gained weight, leading to the assumption that vaping itself causes weight gain. But here’s the catch: the weight change often has less to do with vaping and more to do with quitting smoking—and how the body adjusts to losing nicotine from cigarettes.

To complicate things, some vapers who’ve never smoked also report weight gain. This has led to questions about whether vape ingredients (like nicotine, flavorings, or propylene glycol) directly impact weight. Let’s separate fact from fiction by looking at the key factors at play.

1. Nicotine: The Appetite Suppressor (and Its Withdrawal Effects)

Nicotine—the addictive chemical in both cigarettes and most vapes—is the biggest player in weight changes related to smoking and vaping. Here’s how it works:

Nicotine Suppresses Appetite (Temporarily)

When you consume nicotine (via smoking or vaping), it binds to receptors in your brain that regulate hunger. It increases the release of dopamine (the “pleasure chemical”) and reduces the activity of ghrelin (the “hunger hormone”). This is why smokers often say they “forget to eat” or feel less hungry after a cigarette—and why some vapers experience the same effect.

A 2021 study published in Pharmacology, Biochemistry, and Behavior found that nicotine can reduce food intake by up to 10–15% in some people, primarily by curbing cravings for high-calorie, sugary foods. For vapers who use nicotine-rich e-liquids (e.g., 3mg, 6mg, or 12mg nicotine), this appetite suppression might temporarily prevent weight gain—or even lead to slight weight loss—if they eat fewer calories as a result.

Weight Gain Often Happens When Quitting Smoking (Not Vaping Itself)

The confusion arises when people switch from smoking to vaping. Let’s say you’re a smoker who consumes 20 cigarettes a day (a high dose of nicotine). When you quit smoking and start vaping, you might initially use a vape with the same nicotine level as cigarettes—but over time, many people reduce their nicotine intake (e.g., switching from 12mg to 6mg e-liquid). As nicotine levels drop, the appetite-suppressing effect weakens.

Your body also starts to recover from the damage of smoking. Smoking impairs taste and smell—when you quit, those senses return, making food taste better. You might eat more because meals are more enjoyable. Additionally, smoking burns a small number of calories (about 10–15 calories per cigarette, due to increased heart rate and metabolism). When you stop smoking, that “calorie burn” disappears.

A 2019 study from the University of California, San Francisco, found that ex-smokers who switched to vaping gained an average of 2–3 pounds in the first 6 months—not because of vaping, but because they lost the appetite-suppressing and calorie-burning effects of smoking. Vaping, in this case, is a “neutral” factor; the weight gain is a side effect of quitting smoking, not the vape itself.

2. Do Vape Ingredients (Other Than Nicotine) Cause Weight Gain?

Nicotine isn’t the only ingredient in vapes—e-liquids also contain propylene glycol (PG), vegetable glycerin (VG), and flavorings. Could these ingredients contribute to weight gain? Let’s break them down:

Propylene Glycol (PG) and Vegetable Glycerin (VG): No Direct Calories

PG and VG are the “base” of e-liquids—they carry the nicotine and flavorings and create vapor when heated. The good news? Neither PG nor VG contains calories. When you inhale vapor, these compounds are mostly exhaled or metabolized by the body without contributing to calorie intake.

Some misinformation claims that VG is “high in sugar” (since it’s derived from vegetable oils), but this is false. VG is a sugar alcohol (like xylitol or sorbitol), but it’s not metabolized like sugar. It has zero calories per gram when inhaled (unlike when ingested, where it has about 4 calories per gram—but you don’t eat vapes!). There’s no scientific evidence that inhaling PG or VG leads to weight gain.

Flavorings: The “Indirect” Risk

Flavorings are where things get slightly more complicated. Many vapes come in sweet, dessert-like flavors: vanilla custard, chocolate chip cookie dough, strawberry milkshake. These flavors can trigger cravings for real sugary or high-calorie foods. For example:

If you vape a “caramel latte” flavor every afternoon, you might start craving an actual caramel latte (which has 250+ calories) to pair with it.

A “mango sorbet” vape could make you want to eat a real mango sorbet (100+ calories per serving).

This is an indirect risk: the flavorings don’t cause weight gain, but they might lead to poor dietary choices. A 2022 survey by the American Journal of Preventive Medicine found that vapers who use sweet or dessert flavors are 30% more likely to report increased snacking on sugary foods compared to vapers who use tobacco or mint flavors.

3. Behavioral Changes: How Vaping Alters Habits (For Better or Worse)

Weight gain often comes down to habits—not just what you inhale, but how you live. Vaping can change your behavior in ways that either increase or decrease your risk of weight gain:

The “Oral Fixation” Replacement

Smokers often have an “oral fixation”—the habit of having something in their mouth (a cigarette) throughout the day. When they switch to vaping, they replace that habit with a vape device. For some people, this replacement is positive: they no longer reach for snacks or candy to satisfy their oral fixation. For example, a smoker who used to eat a candy bar every time they craved a cigarette might now vape instead—reducing their calorie intake and avoiding weight gain.

For others, though, the oral fixation can lead to over-vaping and overeating. If you keep your vape in your hand all day and take frequent puffs, you might start associating vaping with eating (e.g., vaping while watching TV and snacking). This can lead to mindless eating and increased calorie intake.

Vaping and Physical Activity

Smoking reduces lung capacity and stamina, making it harder to exercise. When people quit smoking and start vaping, their lung health improves—many report having more energy to walk, run, or work out. This increased physical activity can lead to weight loss or prevent weight gain.

However, some vapers (especially those who’ve never smoked) might use vaping as an “excuse” to skip exercise. For example, a teen who vapes might say, “Vaping helps me relax, so I don’t need to go for a walk.” This lack of activity, combined with poor diet, can lead to weight gain—but again, it’s the inactivity, not the vaping, that’s the cause.

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4. Real-World Data: What Do Vapers Actually Experience?

Scientific studies are helpful, but real-world user experiences can paint a clearer picture. Let’s look at two groups: ex-smokers who switched to vaping, and “never-smokers” who started vaping.

Ex-Smokers Who Switched to Vaping

Most ex-smokers who switch to vaping report minimal weight changes—or even weight loss. A 2020 survey of 1,500 ex-smokers from the Vaping Regulatory Authority found that:

62% gained 0–2 pounds in the first year (attributed to quitting smoking, not vaping).

23% maintained their weight (thanks to nicotine’s appetite suppression and improved exercise habits).

15% lost weight (usually because they stopped smoking-related snacking and started exercising more).

Only 5% reported gaining 5+ pounds—and these users often admitted to increasing their calorie intake (e.g., eating more fast food) or decreasing their physical activity after quitting smoking.

Never-Smokers Who Vape

Never-smokers (especially teens and young adults) are a different group. A 2023 study from the Centers for Disease Control and Prevention (CDC) found that never-smokers who vape are 2x more likely to be overweight or obese than non-vapers. But why?

The study suggested that this link isn’t direct. Never-smokers who vape are more likely to have other unhealthy habits: they eat more fast food, exercise less, and get less sleep than non-vapers. Vaping, in this case, is a “marker” of an unhealthy lifestyle—not the cause of weight gain. For example, a teen who vapes might also skip gym class and eat pizza every weekend; the weight gain comes from those habits, not the vape.

5. Myths to Debunk: “Vaping Makes You Fat” and Other Misconceptions

Let’s clear up some common myths about vaping and weight gain:

Myth 1: “Vaping Causes Water Retention”

There’s no evidence that vaping leads to water retention (which can cause temporary weight gain). Water retention is usually caused by high sodium intake, hormonal changes, or certain medications—not inhaling vape vapor.

Myth 2: “Nicotine-Free Vapes Make You Gain Weight”

Nicotine-free vapes lack the appetite-suppressing effect of nicotine, but they don’t cause weight gain. Some people who switch from nicotine vapes to nicotine-free vapes might eat slightly more (since their appetite returns), but this is a small change—usually 1–2 pounds, if any.

Myth 3: “Vaping Burns Calories (So You Can Eat More)”

While smoking burns a small number of calories (due to increased heart rate), vaping does not. Vaping doesn’t raise your metabolism or burn calories—so if you eat more while vaping, you’ll gain weight.

6. Tips to Avoid Weight Gain While Vaping

If you’re worried about weight gain while vaping, here are practical steps to stay on track:

For Ex-Smokers:

Start with a nicotine level that matches your smoking habit (e.g., if you smoked 20 cigarettes a day, try 12mg e-liquid) to maintain appetite suppression.

Gradually reduce nicotine over time (instead of quitting cold turkey) to avoid sudden increases in hunger.

Replace smoking-related snacking with healthy options (e.g., fruit, nuts) instead of candy or chips.

Take advantage of improved lung health—start a simple exercise routine (like walking 30 minutes a day) to burn calories.

For Never-Smokers:

Choose mint, tobacco, or citrus flavors instead of sweet/dessert flavors to avoid triggering sugar cravings.

Don’t use vaping as an excuse to skip exercise—aim for 150 minutes of moderate activity per week.

Be mindful of your diet: limit fast food, soda, and processed snacks, which are the main causes of weight gain.

Final Verdict: Does Vaping Make You Gain Weight?

No—vaping itself does not cause weight gain. The weight changes people associate with vaping are almost always due to:

Quitting smoking (losing nicotine’s appetite suppression and calorie-burning effects).

Behavioral changes (e.g., increased snacking, decreased exercise).

Unhealthy habits (e.g., eating fast food, skipping gym class) that often go hand-in-hand with vaping for never-smokers.

If you’re an ex-smoker switching to vaping, you might gain 2–3 pounds initially—but this is a small price to pay for the health benefits of quitting smoking (reduced risk of lung cancer, heart disease, etc.). If you’re a never-smoker, vaping won’t make you gain weight—but it’s important to pair vaping with healthy habits (exercise, balanced diet) to stay in shape.

At the end of the day, weight gain is about calories in vs. calories out—not the vape in your hand. If you’re concerned about your weight, focus on eating well and staying active—those are the factors that truly matter.

Does Vaping Make You Gain Weight?

1. Nicotine: The Appetite Suppressor (and Its Withdrawal Effects)​

2. Do Vape Ingredients (Other Than Nicotine) Cause Weight Gain?​

3. Behavioral Changes: How Vaping Alters Habits (For Better or Worse)​

4. Real-World Data: What Do Vapers Actually Experience?​

5. Myths to Debunk: “Vaping Makes You Fat” and Other Misconceptions​

6. Tips to Avoid Weight Gain While Vaping​

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