As temperatures drop, many people find their appetites increasing. Studies have demonstrated that people tend to consume more calories throughout the colder winter months compared to other times of the year.
This phenomenon extends beyond Christmas celebrations and festive indulgence. According to Dr Crystal Wyllie at ZAVA, there are scientific explanations for this seasonal appetite surge. 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 has shared her top tips for curbing those winter cravings and reducing your calorie intake. She shared her seven scientifically-proven methods to suppress your appetite, reports The Mirror.
Add spice to your dishes
Incorporating spices such as chilli, black pepper, cayenne pepper, or ginger into your meals can help curb your appetite and increase feelings of fullness. The active ingredient in chilli peppers, capsaicin, is known to slightly enhance metabolism and reduce hunger by triggering the body’s heat-production process.
Start with fibre-rich, low-calorie foods
Fibre aids in slowing digestion, stabilising blood sugar levels, and prolonging feelings of fullness. Foods like oats, lentils, chickpeas, broccoli, apples, and chia seeds expand in your stomach, signalling to your brain that you’re satiated.
Starting with a fibre-packed starter such as vegetable soup or adding beans to your salad before your main course can naturally help you consume less overall.
Opt for dark chocolate
The bitter compounds found in dark chocolate (70% cocoa or higher) signal your body to decrease food intake, while the stearic acid in cocoa butter slows digestion, extending feelings of fullness. Intriguingly, even the scent of 85% dark chocolate can trigger satiety hormones.
Kick off your day with a high-protein breakfast
Tucking into a protein-packed breakfast, such as eggs, Greek yoghurt, cottage cheese, or smoked salmon on whole-grain toast, can help keep cravings at bay throughout the day. It also helps to stabilise blood sugar levels and prevent energy slumps after meals.
This is because protein takes longer to digest than carbohydrates, keeping you feeling satisfied for longer.
Incorporate Omega-3 fats
The healthy fats found in foods like salmon, mackerel, flaxseeds, chia seeds, and walnuts are crucial for controlling your appetite. They improve the communication between your gut and brain.
Omega-3 fatty acids have been proven to boost leptin sensitivity – the hormone that signals when you’re hungry or full – meaning your body becomes more adept at recognising when it’s had enough.
Use smaller plates
Visual cues can have a surprising impact on how much we consume. Using smaller plates or bowls can make portions seem larger, tricking the brain into feeling satisfied with less food and promoting mindful eating.
Keep hydrated
Drinking water or herbal teas before and during meals can help curb your appetite and stop you from confusing thirst with hunger. Hydrating before meals has been shown to reduce calorie intake and increase feelings of fullness.
One study discovered that drinking around 500ml of water about half an hour before main meals could help overweight adults lose weight by naturally reducing their food intake.
What if I’m taking weight loss medication?
Dr Wyllie has shared some key advice for those using weight loss medication. She explains: “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.”
