Do you eat more when it's colder? Understanding seasonal appetite shifts

December 6, 2025 •

5 min read

It is a common belief that we feel hungrier as temperatures drop, and research confirms that colder weather does stimulate our appetite. This increased hunger is a natural, evolutionary response as our bodies work harder to keep warm, but modern lifestyles often mean we are not burning enough extra calories to compensate.

Quick Summary

This article explores the physiological and psychological reasons behind increased hunger in colder temperatures, from a higher metabolism and hormonal shifts to psychological comfort eating. It provides practical strategies for managing seasonal appetite increases and making mindful food choices throughout the winter months.

Key Points

Metabolic Increase: Colder temperatures cause the body to increase its metabolic rate to generate heat, leading to higher calorie expenditure and stimulated appetite.
Hormonal Shifts: Reduced sunlight in winter can lower serotonin levels, prompting cravings for carbohydrate-rich comfort foods to boost mood.
Psychological Comfort: Many people turn to food for comfort during cold, dark days, coping with feelings of lethargy, boredom, or seasonal depression.
Focus on Protein and Fiber: Choosing high-protein and high-fiber foods can help increase satiety, keeping you feeling full and satisfied for longer periods.
Stay Hydrated: Often confused with hunger, thirst can be managed by drinking warm beverages like herbal teas or broth, which also provides warmth.
Stay Active: Regular exercise, both indoors and outdoors, helps regulate appetite and boosts mood by increasing serotonin, mitigating winter food cravings.
Healthy Comfort Foods: Satisfy cravings for warm, hearty meals by opting for healthier, low-calorie versions, such as vegetable soups or stews.

The Body's Thermogenic Response

When the ambient temperature drops, your body's primary goal is to maintain its core temperature of approximately 98.6°F (37°C). To do this, it increases its metabolic activity through a process called thermogenesis, which generates heat. There are two main ways your body does this in response to cold: shivering and non-shivering thermogenesis. Shivering involves rapid, involuntary muscle contractions that burn calories and generate heat. Non-shivering thermogenesis activates brown adipose tissue (brown fat), which burns energy to produce heat without shivering. This increased caloric expenditure signals the body's need for more fuel, thus increasing your appetite.

The Role of Hormones and Serotonin

Seasonal changes and reduced sunlight exposure can have a profound effect on your hormonal balance and appetite regulation. During winter, shorter days mean less sunlight, which can lead to a drop in serotonin levels. Serotonin is a neurotransmitter that regulates mood, appetite, and satiety. Lower levels of serotonin can trigger cravings for carbohydrate-rich foods, which can temporarily boost serotonin levels. Additionally, some studies suggest that hormones like leptin (the fullness hormone) and ghrelin (the hunger hormone) can fluctuate with the seasons, influencing your desire for food. These hormonal shifts, combined with metabolic changes, create a strong drive to consume more food.

The Psychology of Comfort Eating

Beyond the physiological responses, psychological factors play a significant role in why we eat more when it’s colder. The colder, darker days can lead to feelings of lethargy, boredom, and even seasonal affective disorder (SAD) for some individuals. As a result, we often turn to food for comfort and emotional solace. This desire for 'comfort food' is often linked to nostalgic, rich, and high-carb dishes that provide a sense of warmth and coziness. The added stress of the holiday season can also elevate cortisol levels, a stress hormone that can further stimulate appetite. The simple act of eating or drinking something warm also provides a sensation of internal warmth, which our brain may interpret as a signal to seek more food.

Comparison of Cold vs. Warm Weather Eating Habits


Factor	Cold Weather Eating Habits	Warm Weather Eating Habits
Physiological Trigger	Increased metabolic activity to generate heat.	Reduced metabolic activity to prevent overheating.
Cravings	Higher cravings for energy-dense, carbohydrate-rich, and fatty foods.	Lower desire for heavy meals; preference for lighter, less calorie-dense foods.
Hormonal Influence	Potential drop in serotonin and fluctuations in leptin and ghrelin levels.	Higher serotonin and more stable leptin levels from increased sunlight exposure.
Psychological Factors	Comfort eating, boredom, and coping with reduced daylight or SAD.	Reduced comfort eating; more active, outdoor lifestyle.
Activity Levels	Often lower due to reduced daylight and inclement weather, leading to less calorie expenditure.	Typically higher, with more opportunities for outdoor activity and movement.

How to Manage Your Winter Appetite

While increased hunger is a natural response, you don't need to surrender to unhealthy winter weight gain. Mindful eating and smart choices can help you navigate seasonal shifts successfully.

Mindful Eating Strategies:

Prioritize Protein and Fiber: Incorporate protein and fiber into every meal. Foods like lean meats, legumes, and whole grains promote satiety and keep you full for longer, which can help regulate appetite.
Create Healthy Comfort Foods: If you crave warm, hearty meals, opt for healthier versions. Make vegetable-packed soups, stews with lean protein, or whole-wheat pasta dishes to satisfy your cravings without excessive calories.
Stay Hydrated: It's easy to confuse thirst with hunger, especially in colder months when we don't feel as thirsty. Drinking hot beverages like herbal tea or broth can keep you warm and hydrated, helping to manage your appetite.
Don't Ignore Sunshine: Get a daily dose of sunlight, even if it's just a short walk during the day. This can help regulate your mood and serotonin levels, reducing cravings for sugary carbohydrates.
Stay Active: Maintain an exercise routine, whether indoors or out. Exercise burns calories and naturally boosts serotonin, helping to counteract winter blues and manage your appetite effectively.

Conclusion: The Modern Dilemma

So, do you eat more when it's colder? The answer is a resounding yes, driven by a combination of ancient biological wiring and modern psychological triggers. While our bodies are still programmed to seek extra fuel to combat the cold, most of us no longer face the food scarcity of our ancestors. The modern challenge is managing these powerful physiological and psychological signals in an environment where high-calorie foods are constantly available. By understanding these underlying reasons, we can make informed choices, prioritize nutrient-dense foods, and stay active to keep seasonal cravings in check and maintain our health year-round.

A Deeper Look into Food Choices

It is important to remember that not all calories are created equal. In the cold, the body and mind often crave high-carb, high-fat foods. A bowl of vegetable-rich soup, for example, can provide warmth and comfort with significantly fewer calories than a cheesy, rich lasagna. Understanding the difference in how food impacts your body is key. The thermic effect of food—the energy expended during digestion—differs across macronutrients. Protein, for example, has a higher thermic effect than carbohydrates or fat, meaning your body burns more calories just to digest it. Incorporating protein-rich snacks like nuts or yogurt can help you feel full and warm with less total intake, serving as a smart way to manage cold-weather hunger. You can find more authoritative nutritional information from sources like the National Institutes of Health.(https://www.ncbi.nlm.nih.gov/books/NBK232851/)

The Importance of Mindful Consumption

Mindful consumption means paying attention to your hunger and fullness cues. In winter, these signals can be distorted by cold, mood, and routine changes. Instead of automatically reaching for comfort food, pause to consider if you are truly hungry or simply seeking comfort. Is your body genuinely asking for fuel, or are you just a little bored and cold? Try a warm herbal tea or a low-calorie soup first. This small act of pausing can help you discern between genuine physical hunger and a psychological desire for comfort, putting you back in control of your eating habits.

Final Takeaway

Winter can be a time of increased hunger, but it doesn't have to mean inevitable weight gain. Our bodies' ancient responses to cold can be managed with modern knowledge and healthy strategies. By focusing on smart food choices, staying active, and paying attention to your body's true needs, you can enjoy the season without letting your appetite take over. Embrace the warmth of healthy, hearty meals and the invigorating cold of outdoor activities to find a balance that works for you.

Frequently Asked Questions

You feel more hungry because your body works harder to maintain its core temperature in colder weather. This increased metabolic activity burns more calories, signaling a need for more energy, which translates to a bigger appetite.

Yes, eating food helps you stay warm. The process of digesting and metabolizing food, known as the thermic effect of food, generates heat and can increase your body temperature slightly. Warm foods and drinks can also provide an immediate, comforting sensation of warmth.

Cravings for carbohydrates can be triggered by a drop in serotonin levels due to less sunlight exposure in winter. Carbs can temporarily boost serotonin, improving your mood. Cravings for fatty foods are an evolutionary carryover from when ancestors needed to store fat for insulation and energy during colder, leaner months.

It is common for people to gain some weight in winter due to a combination of increased appetite, higher intake of energy-dense foods, and lower physical activity levels. However, it is not inevitable and can be managed through mindful eating and regular exercise.

To satisfy winter cravings healthily, you can opt for vegetable-based soups, lean protein stews, hearty oatmeal, or baked root vegetables. These options offer warmth, fiber, and protein while being lower in calories than traditional comfort foods.

Yes, exercise is very effective for controlling winter appetite. It burns calories, helps regulate metabolism, and increases serotonin levels, which boosts mood and helps curb cravings.

Reduced sunlight exposure, which is common in winter, can lower your body's production of serotonin, a mood-regulating neurotransmitter. This drop in serotonin can lead to a craving for carbs, which help increase serotonin production.