Doctor explains the real reason we eat more in winter – ‘it’s science’

Dr Crystal Wyllie says there is a scientific reason behind wanting to eat more during the colder months – and explains how to curb your appetite

When the temperature falls for many people their appetites go up. Research has shown many people consume more calories during winter compared to the rest of the year.

And apparently this isn’t just down to Christmas and festive feasting. According to Dr Crystal Wyllie at ZAVA there are scientific reasons behind the increase in appetites.

She explains: “When the temperature drops, our bodies instinctively seek more energy to maintain their core temperature. This often manifests as stronger cravings for calorie-loaded comfort foods, such as mac and cheese, creamy soups, or hot chocolate – all typically packed with sugar and fats that the body can convert quickly into warmth and energy.

“Reduced sunlight also triggers dips in serotonin and dopamine, the neurotransmitters that regulate mood, making us more prone to fatigue, irritability, and seasonal affective disorder (SAD). Carbohydrates boost serotonin, which is why we reach for bread, pasta and chocolate when the days get darker.

“It’s not just hunger. It’s your brain’s way of compensating for lower mood and light levels, which can easily spiral into a cycle of overeating.

“Hormones play a role too, as ghrelin, which stimulates hunger, rises, while leptin, which signals fullness, can drop due to disrupted sleep or less activity. Together, these shifts make us feel less satisfied after eating, so it’s important to recognise these triggers and manage them mindfully.”

Dr Wyllie says there are steps you can take to help tackle the hunger pangs and cut your calorie intake when navigating the winter months. She has come up with seven science-backed ways to suppress your appetite and cravings.

Spice up your meals

Adding spices like chilli, black pepper, cayenne pepper, or ginger can reduce appetite and increase fullness. The active compound in chilli peppers, capsaicin, has been shown to slightly boost metabolism and suppress hunger by activating the body’s heat-production process.

Start with high-fibre, low-calorie foods

Fibre slows digestion, stabilises blood sugar, and helps you feel full longer. Foods like oats, lentils, chickpeas, broccoli, apples, and chia seeds expand in your stomach, sending signals to your brain that you’re full. Incorporating a fibre-rich starter like a vegetable soup or adding beans to your salad before your main meal can naturally help you eat less overall.

Go for dark chocolate

Bitter compounds in dark chocolate (70% cocoa or higher) signal your body to reduce food intake, while the stearic acid in cocoa butter slows digestion, prolonging feelings of fullness. Interestingly, even smelling 85% dark chocolate can trigger satiety hormones.

Start your day with a high-protein breakfast

Consuming a protein-rich breakfast, such as eggs, Greek yoghurt, cottage cheese, or smoked salmon on whole-grain toast, not only helps curb cravings throughout the day but also stabilises blood sugar levels and prevents post-meal energy dips. Protein takes longer to digest than carbohydrates, keeping you fuller for longer.

Eat Omega-3 fats

Healthy fats found in salmon, mackerel, flaxseeds, chia seeds, and walnuts are essential for appetite regulation as they improve communication between the gut and brain. Omega-3 fatty acids have been shown to enhance leptin sensitivity – the hormone responsible for signaling when you’re hungry or full – meaning your body gets better at recognising when you’ve had enough.

Eat on a smaller plate

Visual cues have a surprising effect on how much we eat. Using smaller plates or bowls can make portions appear larger, helping to trick the brain into feeling satisfied with less food and encouraging more mindful eating.

Stay hydrated

Drinking water or herbal teas before and during meals can help suppress appetite and prevent mistaking thirst for hunger. Pre-meal hydration has been shown to reduce calorie intake and support satiety. One study found that drinking around 500ml of water about half an hour before main meals may help obese adults to lose weight by naturally reducing food intake.

What if I’m on weight loss medication?

Dr Wyllie says there are things you can do if taking weight loss medication. She says: “Prescription weight loss medications like Mounjaro and Wegovy work by mimicking the effects of a naturally occurring hormone in the body called glucagon-like peptide-1 (GLP-1), which helps regulate appetite. These medications can effectively reduce hunger by slowing digestion so you feel full for longer.

“However, not everyone is eligible as these medications are only available through consultation with a registered healthcare professional. Typically, prescription appetite suppressants are recommended for individuals with a BMI of 30 or higher, or 27 and above if they have a weight-related health condition like type 2 diabetes or hypertension.

“Misuse of these drugs can be risky, as they are specifically designed for people who are overweight or obese and struggling to lose weight through diet and exercise alone. Skipping or misusing doses can cause significant side effects, since weight-loss injections like Mounjaro, Nevolat, and Wegovy follow a gradual dosage schedule to help the body adjust.

“It is important to know that appetite suppressants are just one part of a weight loss strategy. They should be combined with regular exercise, a healthy diet, and sustainable lifestyle changes for the best results.”