Winter disrupts our daily lives. The days are getting shorter, natural light is becoming scarcer and the cold is pushing us to stay indoors more. Result: we often feel more tired, less motivated… And above all more often hungry. No need to feel guilty: “Being hungrier in winter is a completely normal phenomenon,” explains Nathalie Somville, dietitian nutritionist. The body simply adapts to the season and its constraints.
Are we really hungrier in winter?
Yes, this phenomenon is very real and widely shared, assures Nathalie Somville. But not everyone is affected in the same way: the increase in appetite can vary from person to person. And several everyday factors play a role:
- the rhythm of life,
- time spent outside,
- the work environment.
In other words, not everyone has the same needs: “A person who works outside will often be hungrier than a person who stays in a heated space all day,” explains the dietitian.
Why are we hungrier when it’s cold?
It’s completely normal to be a little hungrier in winter. And this for several reasons:
The cold increases our energy needs
To stay warm, our body must produce more heat. This process requires more energy, therefore more calories. Result: we feel hungry more often, especially in the evening or after exposure to the cold.
Lack of light accentuates food cravings
Lack of light affects two key hormones:
- He limits the production of leptin (the hormone that signals satiety)
- And increases the production of ghrelin (the hormone that triggers hunger).
Concretely: we are hungry more often and it takes longer to feel full.
“The drop in light also influences melatonin production (which regulates sleep) and of serotonin (which promotes feeling good). When these hormones are unbalanced, we seek comfort… Often in sugar, or fatty foods, which provide an immediate feeling of pleasure,” notes Nathalie Somville.
We move less and we want comfort
In winter, our pace naturally slows down: we exercise less, we stay at home more often, and food becomes a way to warm up and treat ourselves. These little pleasures help to compensate for the drop in light and maintain morale.
Why do we crave richer dishes in winter?
Raclette gratins, dishes with sauce…These desires don’t come out of nowhere. “When it’s cold, gray, and we come home tired, we look for comfort. And this comfort rarely comes through raw vegetables,” observes Nathalie Somville. Several factors reinforce these desires:
- Cold and fatigue. As noted above, our bodies use more energy to keep warm, and they are naturally drawn to higher-calorie foods.
- Boredom. In winter, the shorter days and lack of light can make you want to eat to distract yourself or boost your morale.
- Time spent at home. Staying at home longer promotes access to cupboards and snacking.
- Without forgetting the cultural side : winter is traditionally associated with rich dishes like raclette, fondue or tartiflette. Meals take on a friendly and warm dimension.
How to manage your hunger in winter without frustration?
These few tips will help you avoid frustration and excess:
Don’t skip meals
Skipping a meal often increases cravings. Three meals a day remain essential to stabilize hunger. Don’t forget the snack break: a piece of fruit, yogurt (or hot chocolate with lightly sweetened cocoa powder) and/or a few nuts can be enough to last you until dinner.
Create complete meals
Ideally, each meal should contain:
- Vegetables raw or cooked, for fiber and vitamins.
- A source of protein (eggs, fish, lean meat or legumes).
- Bread or starchy foodslike pasta, rice, potatoes, quinoa… For energy.
- A little good fatsuch as olive, walnut or avocado oil, for satiety.
- A dairy product and/or fruitif you are still a little hungry at the end of your meal.
A balanced meal keeps you satisfied for longer and limits your desire to snack, recalls Nathalie Somville.
Favor homemade soups and dishes
- They warm.
- They calm hunger.
- They allow you to eat more vegetables : mix them, add legumes or pieces of meat for a complete dish.
Allow yourself to enjoy
Restricting yourself too often reinforces cravings:
- Better to have fun with small portions than giving in to excesses.
- Take the time to eat slowly and savor every bite.
Think about hydration
In winter, we often drink less. However, dehydration can be confused with hunger.
- Drink regularly : water, herbal tea, decaffeinated coffee or hot chocolate.
- This moisturizes and provides a little comforting effect.
Create comfort differently
Sometimes the body mainly seeks to warm up rather than eating:
- Wrap yourself in a blanket or use a hot water bottle.
- Enjoy cocooning moments : reading, music, quiet activities at home.
- A warm atmosphere can significantly reduce cravings for snacking.
Don’t feel guilty!
As a reminder : ” A slight change in weight is common in winter. It is not necessarily sustainable,” reassures Nathalie Somville. What matters:
- The regularity of meals,
- The overall balance over the week,
- Respect for one’s feelings.
Physical activityeven gentle (walking, stretching), also helps regulate appetite and morale.
In summary, it’s completely normal to be a little hungrier in winter. It is neither a lack of will nor a failure. By understanding your body’s signals and adopting a few simple reflexes, it is possible to get through winter peacefully, while enjoying yourself. And above all, without guilt.