Why appetite increases in winter and how it can affect your weight

As temperatures drop and winter sets in, many people notice a change in their eating habits. A cup of hot chocolate, a plate of parathas, fried snacks or something sweet after a meal may suddenly seem more appealing than usual. Hunger pangs may become more frequent, portion sizes may increase and the temptation to reach for calorie-rich comfort foods can become harder to resist.For some, this seasonal change also shows up on the scale. Winter is often associated with weight gain, but the reasons behind it are more complex than simply feeling hungrier in cold weather. Changes in daylight, sleep patterns, hormones, mood and everyday activity can all influence how much a person eats and how their body responds.While the body uses energy to maintain its normal temperature, this does not necessarily mean that everyone needs significantly more calories during winter. In many cases, lifestyle changes, reduced physical activity, and frequent consumption of calorie-dense foods play a bigger role.Experts explain that understanding these seasonal changes can help people manage their appetite and maintain a healthy weight without following restrictive diets or avoiding their favourite winter foods. HOW WINTER AFFECTS HUNGER HORMONESAccording to Dr Hetashvi Gondaliya, Diabetes and Endocrinology specialist at CK Birla Hospitals, Jaipur, changes in sleep patterns and daily routines during winter can influence hormones responsible for regulating appetite.Two important hormones involved in hunger regulation are ghrelin and leptin. Ghrelin signals hunger and encourages people to eat, while leptin sends signals to the brain that the body has had enough food. Changes in sleep schedules and daily habits may affect these signals, making some people feel hungrier or less satisfied after meals. As a result, they may find themselves eating more frequently or struggling to control their food intake.Reduced daylight during winter can also influence the body's internal clock, known as the circadian rhythm. Changes in the production of serotonin and melatonin, which are involved in mood and sleep regulation, may affect eating patterns and food preferences.This could partly explain why people often crave carbohydrate-rich and calorie-dense foods during colder months.WHY COMFORT FOODS BECOME MORE APPEALINGWinter brings a noticeable shift in food preferences. Warm meals, fried snacks, sweets and hot beverages become more tempting as temperatures fall.Dt Sonal Bhatnagar, Dietetics and Clinical Nutritionist at Narayana Hospital, Jaipur, explains that increased winter appetite is linked to a combination of biological, environmental and behavioural factors.Cold temperatures can increase the body's energy requirements as it works to maintain a stable internal temperature. However, this does not mean that everyone burns significantly more calories or needs to increase their food intake.Food preferences also play an important role. People are more likely to choose filling, carbohydrate-rich and high fat foods during winter. Seasonal celebrations, social gatherings and frequent outings can further contribute to increased calorie consumption.These habits, combined with larger portions and frequent snacking, may gradually contribute to weight gain.LESS PHYSICAL ACTIVITY CAN ADD TO THE PROBLEMApart from food choices, everyday routines can change significantly during winter. Colder mornings and shorter days may make it difficult to maintain regular exercise schedules.People may spend more time indoors, walk less and reduce outdoor activities. Some may also postpone workouts or skip their usual evening walks because of the weather.Dr Gondaliya points out that winter weight gain is often more closely linked to lifestyle changes than to an increased need for calories.When physical activity decreases, but food intake remains the same or increases, the body may receive more calories than it uses. Over time, this imbalance can contribute to weight gain.People living with metabolic conditions such as diabetes, hypothyroidism or insulin resistance should also pay attention to changes in their eating habits and weight. Maintaining a consistent routine and monitoring portion sizes can help them manage their overall health.HOW TO MANAGE WINTER HUNGER WITHOUT GIVING UP FAVOURITE FOODSWinter weight gain is not inevitable. Experts suggest that small, consistent changes in daily habits can help manage appetite and maintain a healthy weight.Including adequate protein and fibre in meals can help improve fullness and reduce frequent hunger pangs. Seasonal fruits and vegetables can also provide essential nutrients while adding variety to the diet.Staying physically active is equally important. Indoor workouts, yoga, stretching and regular walks can help people maintain their activity levels even when outdoor exercise becomes difficult.Hydration should not be overlooked either. People may drink less water during colder months because they do not feel as thirsty. However, inadequate fluid intake can sometimes be mistaken for hunger. Drinking water regularly throughout the day can help maintain hydration.Dt Bhatnagar advises people to focus on mindful eating, sensible portion sizes and regular exercise rather than ignoring hunger or following restrictive diets.Ultimately, enjoying winter foods does not have to come at the cost of maintaining a healthy weight. Being aware of changes in appetite, making balanced food choices and following a consistent routine can help people navigate the season without unnecessary weight gain.- Ends