As temperatures drop, many people find themselves reaching for extra portions. Research shows that calorie consumption increases during winter, and according to Dr Crystal Wyllie from ZAVA, this is not solely due to festive feasting.
Dr Wyllie explains that the body instinctively seeks more energy to maintain core temperature, leading to cravings for calorie-dense comfort foods like mac and cheese or hot chocolate. Reduced sunlight also lowers serotonin and dopamine levels, prompting carbohydrate cravings as a mood booster. Hormonal changes, including increased ghrelin and decreased leptin, further contribute to overeating.
To manage winter appetite, Dr Wyllie recommends seven science-backed strategies. Adding spices such as chilli or ginger can suppress hunger and boost metabolism. Fibre-rich foods like oats and lentils slow digestion and increase fullness. Dark chocolate with 70% cocoa or higher signals satiety, while protein-rich breakfasts stabilise blood sugar. Healthy fats from salmon or walnuts improve appetite regulation, and using smaller plates can trick the brain into feeling satisfied. Drinking water or herbal tea before meals also helps reduce calorie intake.
For those considering weight loss medications like Mounjaro or Wegovy, Dr Wyllie notes they mimic the hormone GLP-1 to slow digestion and reduce hunger, but eligibility criteria apply.
