Winter: why do we eat more and how to limit cravings without depriving ourselves?

When winter sets in, many people feel their appetite rising. Cold, reduced light and the social rhythm combine. Understanding these factors helps us to make guilt-free choices.

Why appetite increases in cold weather

The body spends a little more to keep warm. And yet, on a day-to-day basis, this extra expenditure remains low. By reflex, we look for denser, hotter dishes.

Cravings for starchy foods and cheeses speak of comfort. And in winter, festive occasions multiply. Aperitifs, raclettes and desserts rhyme with generous portions.

Shorter light hours disrupt the internal clock and mood. As a result, serotonin often drops, while melatonin rises. As a result, sweet cravings can rise at the end of the day.

“The body seeks warmth, the mind asks for comfort, and the plate makes the connection.”

Light, hormones and hunger

Less UV sometimes means less energy and more impulses. On the other hand, adjusting the lighting in the morning helps to wake people up. As a result, appetite is better regulated throughout the day.

Longer or staggered sleep also affects hunger. However, in winter, a fixed routine improves hormonal stability. As a result, cravings often diminish in intensity.

• Structure three meals to avoid late-afternoon snacking.
• Choose protein-packed snacks: plain yoghurt, eggs, hummus.
• Serve dishes in the kitchen, not at the table, to limit additions.
• Drink hot: soups, broths, unsweetened teas between meals.
• Plan movement: walking, stairs, stretching on a daily basis.

Social habits, weather and movement

Meetings, travel and cold weather change the rhythm of meals. So we sometimes skip lunch, then make up for it in the evening. This pattern amplifies hunger and snacking.

It’s still possible to get moving, even in winter, with short sessions. So aim for 30 minutes of activity most days. Brisk walking, stair climbing and sheathing make all the difference.

Cold reduces thirst, so we drink less. In addition, consider sugar-free soups and herbal teas. Aim for 1 to 1.5 liters of water throughout the day.

A comforting but well-balanced plate

A simple plate calms winter cravings without frustrating. Plan on 20 to 30 g of protein per meal. Add vegetables, legumes and good fats.

In addition, aim for 25 to 30 g of fibre a day. Wholegrain soups, bean chili or dahl provide long-lasting satiety. In short, spices warm you up without superfluous calories.

Small actions, big effects in everyday life

Eating more slowly calms hunger signals. Put the fork down between bites. Breathe, then take a few sips of water.

Natural light remains an ally, especially in winter. Even 15 to 30 minutes outside improves your mood. As a result, appetite regulation improves.

Take care of your sleep so you can get through the winter calmly. Aim for 7 to 9 hours at regular times. Also, a few deep breaths reduce food stress.

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