Why we feel more hungry in winter and how to avoid over eating.

Now that winter is coming, many of us feel a persistent urge to eat more. This isn't just a lack of willpower; it's a combination of biological, psychological, and environmental factors. To support your slim transformation, understanding these reasons is the first step to staying on track.

The Scientific Reasons Behind Winter Hunger

Several physiological changes occur in our bodies during colder months that increase our appetite.

1. The Need for Warmth

Our bodies instinctively seek to maintain a core temperature of around 37°C. When exposed to cold, our metabolism slightly increases to generate heat, a process known as thermogenesis. A 2018 study in the journal Temperature explored how cold exposure influences the body's energy expenditure. The study's findings suggest that while mild cold exposure doesn't drastically increase appetite, more significant cold stress can lead to an increased energy demand, which our bodies interpret as hunger. Our prehistoric ancestors, who didn't have central heating, would have needed to consume more energy-dense foods to fuel this process. This evolutionary hangover means we are hardwired to crave richer, higher-calorie foods in winter.

2. The Link Between Sleep and Hunger

Winter often means less daylight, which can affect our sleep patterns and energy levels. Many people feel more lethargic and find it harder to get out of a warm bed. A lack of quality sleep has a direct impact on our hunger hormones. Sleep deprivation increases ghrelin (the hunger hormone) and decreases leptin (the satiety, or feeling full, hormone". This hormonal imbalance makes us feel hungrier and less full, leading to overeating.

3. Seasonal Affective Disorder (SAD)

The lack of sunlight can also trigger Seasonal Affective Disorder (SAD), a type of depression. One of the common symptoms of SAD is an increased craving for carbohydrate-rich comfort foods, as these foods can temporarily boost serotonin, a feel-good chemical in the brain. While this provides a brief sense of comfort, it can easily lead to excessive calorie intake and weight gain.

Practical Ways to Avoid Overeating

Knowing why you feel hungry is one thing; controlling it is another. Here are some strategies to help you manage your appetite and stay on track with your slim transformation goals this winter.

1. Prioritise Protein and Fibre

Focus your meals around foods that promote satiety. Protein and fibre are excellent at keeping you feeling full for longer, which can help combat winter cravings. Think lean meats, eggs, beans, lentils and a variety of vegetables. These foods require more energy to digest and help regulate blood sugar levels, preventing the post-carbohydrate crash that often leads to more snacking.

2. Stay Hydrated

Sometimes, our bodies confuse thirst with hunger. Staying adequately hydrated can help manage this. Warm drinks, such as herbal tea or a low-sugar hot chocolate, can also provide a sense of comfort and warmth, satisfying that craving for a cosy treat without the excess calories.

3. Embrace Winter Activity

It's tempting to hibernate, but staying active is crucial. Exercise not only burns calories but also releases endorphins, which can improve mood and reduce the need for comfort eating. It also helps to regulate your internal body temperature. Even a brisk daily walk in the cold can make a significant difference.

4. Find Other Comforts

Instead of turning to food, find non-food ways to comfort yourself. This could be anything from a warm bath to reading a good book by the fire, knitting or listening to your favourite podcast. These activities can help you feel cosy and content without adding to your calorie intake.

By understanding the biology behind your winter cravings and implementing these simple strategies, you can take control of your diet and avoid the common winter weight gain. This winter, you can stay cosy and comfortable while still working towards your slim transformation goals.