Does Colder Weather Make You Eat More? The Science Behind Seasonal Appetite Changes

November 16, 2025 •

4 min read

Studies indicate that humans tend to consume more calories during the fall and winter months compared to other seasons. The feeling of increased hunger is a common experience, but does colder weather make you eat more, and if so, why? The answer lies in a complex mix of physiological and psychological factors inherited from our ancestors.

Quick Summary

The body's natural response to colder temperatures, including higher energy expenditure and hormonal shifts, stimulates appetite. Psychological factors like reduced sunlight and comfort eating also contribute to increased food intake, explaining why winter often brings a craving for heavier meals.

Key Points

Physiological Response: The body burns more calories to maintain core temperature in cold weather, naturally increasing appetite to replenish energy stores.
Hormonal Shifts: Reduced sunlight in winter can lower serotonin levels, potentially leading to mood changes and increased cravings for carbohydrate-rich foods.
Evolutionary Instincts: Modern humans may retain a biological urge to eat more during colder months, a remnant of our ancestors' need to build fat reserves for insulation and energy.
Psychological and Environmental Factors: Spending more time indoors, coupled with festive holidays and boredom, often leads to comfort eating and overindulgence.
Satiety and Digestion: The thermic effect of food generates heat during digestion, and eating warm, hearty meals provides a sense of comfort that can satisfy cravings.
Appetite Management: Controlling winter appetite involves balancing meals with protein and fiber, staying hydrated with hot beverages, getting enough sunlight, and maintaining regular physical activity.
Scientific Evidence: Multiple studies and research papers confirm a link between colder temperatures and increased calorie intake, although the exact mechanisms are still being explored.

Why the Body Craves More Calories in the Cold

Your body is a master of thermoregulation, the process of maintaining its core temperature. When the mercury drops, your system works harder to generate heat, and this increased effort requires more energy. This is one of the primary physiological reasons behind a seasonal shift in appetite. The cold-activated increase in energy expenditure sends signals to the brain that trigger an increase in appetite and food-seeking behavior.

The Thermic Effect of Food

Beyond burning extra energy to stay warm, the very act of eating and digesting food also produces heat, a phenomenon known as the thermic effect of food. The body can strategically increase food intake as a way to generate internal warmth. While this effect is modest, the craving for warm, hearty foods like soups, stews, and casseroles is a direct, culturally reinforced psychological response to this physical need.

The Psychological and Hormonal Influences

It's not just our biology at play; psychological and hormonal shifts also significantly influence our eating habits during colder months.

Reduced Sunlight and Serotonin Levels

Shorter, darker days mean less sunlight exposure. This reduction in daylight can impact levels of serotonin, a neurotransmitter that helps regulate mood, appetite, and sleep. For some, lower serotonin levels can lead to a mood slump, sometimes diagnosed as Seasonal Affective Disorder (SAD), which is often associated with cravings for carbohydrate-rich foods. The body seeks these carbs as a way to boost serotonin and lift mood.

Ancestral Survival Instincts

From an evolutionary standpoint, the desire to eat more in colder months is a holdover from a time when food scarcity was a real threat during winter. Early humans, and other mammals, would naturally increase their food intake in the autumn to build up fat reserves for insulation and energy during the lean winter months. While we no longer face the same risks, this biological programming may still influence our seasonal eating patterns.

The Role of Comfort and Boredom

Winter encourages more time spent indoors, often in front of the television or by a warm fire. This reduction in physical activity can lead to a greater likelihood of snacking, often out of boredom or as a form of comfort eating. The abundance of food-centric holidays and gatherings during this time also creates more opportunities to overeat.

How to Manage Your Winter Appetite

Mindfully addressing the root causes of increased winter hunger is key to managing your diet and avoiding unwanted weight gain. Here are some strategies:

Eat Balanced Meals: Focus on nutrient-dense foods with high fiber and protein content, such as lean meats, legumes, and root vegetables, to increase satiety and keep you full longer.
Hydrate Strategically: Drinking plenty of water or low-calorie hot beverages like tea can help with appetite management. Staying hydrated is often overlooked in winter but is just as crucial.
Get Moving: Counteract the drop in physical activity by finding indoor exercises you enjoy. Exercise not only burns calories but also boosts mood-lifting serotonin levels.
Prioritize Sunlight: Try to get a daily dose of natural light, even on cloudy days. Exposure to bright light can help regulate mood and combat SAD-related food cravings.

Comparing Causes of Increased Winter Appetite


Factor	Mechanism	Cravings Triggered	Management Tip
Thermoregulation	Body burns more calories to stay warm, increasing energy demands.	All types of food, especially calorie-dense options.	Stay warm with layers of clothing to reduce your body's energy expenditure.
Reduced Sunlight	Less sunlight reduces serotonin levels, impacting mood and appetite.	Carbohydrate-rich and sugary comfort foods.	Increase exposure to natural light or use a light therapy box.
Evolutionary Instincts	Biological programming drives us to store fat for perceived winter scarcity.	Fat and carbohydrate-heavy foods.	Be mindful that food is not scarce and focus on nutrient-rich choices.
Psychological Factors	Boredom, emotional eating, and holiday rituals influence consumption.	Foods associated with comfort and warmth.	Plan winter activities, find hobbies, and practice mindful eating.
Hormonal Fluctuations	Hormones like leptin and ghrelin may shift with seasonal changes.	Varies, but often towards calorie-dense foods.	Eat balanced meals with protein and fiber to regulate hormone signals.

Conclusion

For many, the feeling that colder weather makes you eat more is a valid observation backed by both physiological and psychological science. The body's need for extra energy to stay warm, combined with mood changes from reduced sunlight and ingrained evolutionary instincts, creates a powerful drive toward increased food intake and comfort eating. By understanding these underlying mechanisms, you can take control of your winter appetite and make conscious, healthier choices to maintain balance. Focusing on nourishing foods, staying active, and managing mood can help you navigate the colder months without succumbing to excessive calorie consumption.

The Science of Seasonal Appetite

Numerous studies have investigated the link between environmental temperature and appetite. For instance, a 2024 study noted that in extremely cold weather ($\le$ 5 °C), food intake and spending rose, while in hot weather ($> 35$ °C), they fell. Other research, including a crossover trial involving 47 adults, found that participants ate approximately 10% more calories when spending 24 hours in a colder room (19℃) compared to a thermoneutral one (23.5℃). These findings, along with research into the hormonal changes that occur with reduced sunlight, provide a robust scientific basis for why our eating habits change with the seasons. Further research continues to explore the complexities of this seasonal appetite shift, but the evidence for its existence is strong.

Final Thoughts

While your body's drive to eat more in colder weather is a natural, often instinctual response, it is not an uncontrollable impulse. Modern humans have access to food year-round and heating to stay warm. By being aware of the biological and psychological triggers, you can make informed decisions rather than simply reacting to cravings. Whether it's opting for a hearty, nutrient-rich soup over an indulgent, high-fat meal or prioritizing indoor exercise, managing your cold-weather appetite is entirely possible.

Frequently Asked Questions

We crave comfort foods in cold weather for several reasons, including psychological factors like nostalgia and mood-boosting effects, and the body's physiological desire for energy-dense foods to generate warmth. Foods rich in carbohydrates can also temporarily increase serotonin levels, improving mood during shorter, darker winter days.

While your body does expend slightly more energy to regulate temperature in the cold, most modern humans in heated environments do not need a significant increase in food intake. The perceived need for more calories is often driven by a mix of biological and psychological factors, not just a true metabolic necessity.

Yes, reduced sunlight exposure during winter can impact serotonin levels in the brain, a neurotransmitter that helps regulate mood and appetite. This decrease can trigger cravings for carbohydrate-rich foods as a way to boost serotonin.

Yes, increased appetite, particularly a craving for carbohydrates, is a common symptom of winter-onset Seasonal Affective Disorder (SAD). The mood-related changes associated with SAD can drive a desire for calorie-dense foods.

To prevent winter weight gain, focus on mindful eating, choosing nutrient-dense foods rich in protein and fiber, and drinking plenty of water. Maintaining physical activity and getting enough sunlight exposure are also effective strategies.

Yes, exercise is a powerful tool for managing a winter appetite. It not only burns calories but also helps regulate appetite-controlling hormones and boosts mood-lifting serotonin levels, reducing the impulse for comfort eating.

Our bodies crave warm foods in cold weather partially due to the thermic effect of food, where digestion generates heat, helping to raise our body temperature. Culturally, we also associate warm foods like soups and stews with comfort and coziness during chilly months.