KEY TAKEAWAYS
• You may feel hungrier in the wintertime because of seasonal physical and mental changes that affect your hunger and appetite.
• Hunger is controlled by different hormones and processes in your body that help you know when to eat and when to stop.
• Even in the cold, you can take steps to eat healthy food that gives you comfort.
SUMMARY
Winter appetite kicking in? Your cravings in winter are linked to different physical and mental changes that come with the seasons, making you feel hungrier when the temperature drops.
Why are you hungrier when it’s cold outside?
If you find your winter appetite heating up, you’re not alone. Those winter cravings for warm, comforting food — and more of it — are often tied to physical and mental changes happening in your body when the weather cools down.
How does hunger work?
Your hunger and appetite are controlled by different hormones and biological processes.
These interactions work together to make you want to eat and help you stop when you are full.
- Cortisol, a hormone released when you’re stressed, can drive emotional eating, including binging.
- Ghrelin is the “hunger hormone.” It’s released by your stomach and helps drive your appetite so you feel hungry.
- Leptin is a hormone that’s released by your fat after you eat which makes you feel full.
- Your brain also increases serotonin and dopamine, your “feel-good” chemicals, when you eat, which helps to boost your mood.
Why we eat more in winter
While research is still emerging on the topic, studies have found that with cold weather comes different mental and physical changes that impact your appetite:
- Food-seeking behavior: Cold temperatures may make you more likely to search for food. In one study in mice, researchers found neurons in the brain that increased food-seeking behavior in response to cold.
- Reduced sunlight: The amount of serotonin your body produces is related to sunlight. That means that, for many, the darker days of winter can lead to lower levels of serotonin, which can increase your feelings of hunger while decreasing your feelings of satisfaction after eating. In addition, some people have higher levels of cortisol in winter, which can also contribute to hunger and appetite.
- Shifts in thermoregulation: When it gets cold outside, your body has to work harder to maintain its core body temperature. That activity burns more energy and can lead to you feeling hungry. While research is still emerging, studies have shown that food consumption increases during cold exposure. In addition, consuming food leads to diet-induced thermogenesis, or an increase in energy output after a meal that warms your body up.
How to manage cold-weather hunger
Being cold calls for comfort food — but that comfort food can also improve your health. Satisfy your winter cravings by:
- Cooking warming soups, stews and casseroles with healthy ingredients to help you feel full and satisfied on those cold winter days.
- Eating seasonally, including winter produce like citrus fruits, broccoli, cauliflower, carrots and squash.
- Watch your serving size, especially over the holidays when it can feel easy to overindulge. Load up with vegetables and fruits first.
FAQ/People also ask
Why do I crave heavy foods in the winter?
- Because your body is working hard to maintain its core temperature when it’s cold out, you’ll crave foods like carbohydrates that give your body energy fast. If you experience seasonal affective disorder (SAD), you may also turn to food for comfort during the low light of winter.
What are the best foods to eat in winter?
- Eating seasonally is always a good choice! Check out our blog post on ways to eat healthy in winter.
How can I stay healthy throughout the winter holidays?
- Navigating the parties and potlucks of the holiday season can mean fresh challenges for sticking to a healthy diet. Learn some strategies for avoiding holiday weight gain without feeling restricted.
