As the season changes into winter, so does our appetite and how our body feels hunger and fullness. You might notice you’re hungrier, crave warming comfort foods, or feel a stronger urge to eat more during colder months.
These shifts are not only normal but also rooted in our biology and environment. Understanding the “why” behind these changes can help you respond compassionately, especially if you’re navigating recovery from an eating disorder.
The Science Behind Appetite Changes in Winter
Winter impacts your appetite through a mix of physical, hormonal, and environmental factors. Here’s what’s happening and why your hunger may feel different:
1. Hormonal shifts affecting hunger and fullness
Shorter daylight hours and colder temperatures can change the balance of hunger-regulating hormones, such as:
- More ghrelin (the hunger hormone), making you feel less full.
- Less leptin (the satiety hormone) making you feel hungrier.
- Reduced peptide YY, another hormone that helps you feel full.
These shifts can leave you feeling hungrier than usual, even if your activity levels haven’t changed.
2. Increased energy expenditure in the cold
When temperatures changes in the winter, your body works harder to maintain a stable internal temperature which can impact your appetite. This process, called thermogenesis, slightly increases your resting metabolic rate (RMR). In some studies, this seasonal energy shift is observed in humans—and even in hibernating animals like bears!
3. Less serotonin and increased comfort food cravings
Reduced exposure to sunlight lowers serotonin levels, which can affect your mood and appetite. Your body may naturally crave carbohydrate-rich or warm, comforting foods as a way to boost serotonin and improve your mood. These cravings are part of your body’s natural response to shorter, darker days and shouldn’t be a source of guilt.
4. Environmental and social triggers
Winter often brings more gatherings, festive foods, and opportunities to indulge in seasonal treats. Combined with biological hunger signals, these environmental cues can heighten your drive to eat. It’s important to recognise that this is part of the season and not something you need to “fix.”
How to Support Your Body in Winter
Here are some gentle, practical tips to support your body and mind during the colder months:
1. Nourish your body regularly
Your body needs consistent, nourishing meals to function well. Honour your hunger cues and include a mix of carbohydrates, proteins, and fats in your meals. Warm, hearty foods can also bring comfort and satisfaction during colder months.
2. Stay hydrated
It’s easy to forget about hydration in winter, but your body still needs water even when it’s cold. Herbal teas, warm water with lemon, or soups are great ways to stay hydrated while keeping cosy.
3. Get outside while it’s light
Daylight can improve serotonin levels, boost your mood, and support your natural hunger cues. Even if it’s just sitting by the back door with a cup of tea, soaking up some sunlight can make a difference.
4. Practice self-compassion
It’s normal to crave comforting foods or feel a stronger pull to eat during winter. Rather than judging these feelings, approach them with curiosity and care. Ask yourself what your body might need and how you can respond kindly.
Trust Your Body
If you’re in eating disorder recovery, you might wonder whether you should adjust your eating during the winter months. The answer isn’t about strict rules or controlling your intake—it’s about tuning into your body’s needs and responding with care.
Winter is a season of change, and it’s natural for your appetite, fullness cues, and energy levels to shift along with it. These fluctuations are part of your body’s survival mechanism, designed to help you adapt to colder months. Rather than focusing on controlling these signals, trust your body’s natural rhythms. By honouring your hunger, nourishing yourself, and prioritising self-care, you can navigate winter with compassion and balance.
We Are Here to Help
If you feel that this topic personally resonates with you, and you need some support in this area then we are here to help. We are a team of specialist dietitians in mental health and eating disorders. We would love to support you to be your best and healthiest version, and to meet your personal goals. Send us a message here. Or find out more about us here.
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Blog written by Han
Han is a mental health digital marketing specialist and advocate, and her passion is to support people with their mental health through science communication and creativity. Han has a background in mental health research and digital marketing, and is the host of the eating disorder podcast, Full of Beans.
After struggling with working in the corporate world, Han decided to go freelance as a mental health digital marketing specialist with Hannah Alice Creatives. Her mission is to help mental health professionals, such as The Mental Health Dietitians, share their expertise with their audience and focus on their clients!
Her goal is to empower individuals who have faced adversity with their mental health to feel seen and heard and know that there is hope for the future! No matter what is going on, you are never alone and there will be someone to listen or share your experience.
