Why do we feel hungrier in winter? Top endocrinologist suggests tips to stick to your diet plan

Diet tips: Understanding why we feel hungrier during winter can help prevent overeating and enable wiser food choices (Image: Pexels)

• Hunger increases in winter due to higher energy needs and hormonal changes
• Reduced activity and less sunlight can boost cravings for comfort foods
• Balanced meals, hydration, and staying active help manage winter appetite

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During winter, it's common to crave warm, calorie-dense foods, making it challenging to stick to your healthy diet plan. The body requires more energy to maintain core temperature in the colder months. Factors like hormonal changes, reduced sunlight, and lifestyle adjustments — such as less walking and exercising — also play a role. Less daylight and colder weather can impact mood, sleep patterns, and metabolism, influencing hunger.

Dr Ashwin Kumar, a Senior Consultant Endocrinologist with Felix Global, explains that this increased hunger in winter is not simply due to weak willpower but is largely an evolutionary biological response to colder weather.

The expert suggests that understanding why we feel hungrier during winter can help prevent overeating and enable wiser food choices. With the right strategies, you can manage hunger, maintain energy levels, and support overall health through the winter months.

Also read | Diet tips: 6 must-have, healthy vegetables for your winter diet plan

Causes of seasonal hunger pangs

Here are the reasons for increased hunger in winter and some practical tips to manage it:

Increased energy needs

To maintain heat, the body burns extra calories, leading to natural hunger in cold temperatures. This physiological response promotes increased food consumption to meet energy needs.

Hormonal changes

Reduced sunlight affects hormones like serotonin and melatonin, influencing mood and appetite. Low serotonin levels can increase cravings for carbohydrate-rich foods.

Reduced physical activity

Winter limits outdoor activities and overall movement, slowing metabolism and affecting hunger cues, often leading to overeating with minimal energy expenditure.

Also read | Winter diet plan: Health benefits of seasonal superheroes like carrots, spinach, radishes, and more

Comfort eating

Winter triggers emotional eating and cravings for comfort foods high in fat and sugar, which drive increased appetite.

How to cope with winter hunger pangs

Eat Balanced, Warm Meals

Choose soups and stews rich in protein, whole grains, and healthy fats to help you feel full and maintain stable energy levels.

Stay hydrated

Thirst is often mistaken for hunger in winter. Drinking sufficient water and warm beverages like herbal teas can help regulate appetite.

Prioritise protein and fibre

Protein and fibre from vegetables and legumes help you feel full longer, reducing snacking.

Maintain physical activity

Even in winter, indoor workouts, yoga, or brisk walks can regulate metabolism and appetite hormones.

Get adequate sleep and sunlight

Proper sleep and exposure to natural daylight help regulate the hormones that control appetite, reducing cravings.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.