When the temperature drops, so does our willpower—or at least that’s how it feels. Halloween candy, Thanksgiving gravy, holiday sweets… it’s like a never-ending buffet. But here’s the twist: science says it’s not all your fault.
Why We Crave More in Winter Cold weather triggers hormonal changes that make you hungrier and less satisfied after eating. Add shorter days and less sunlight, and your dopamine and serotonin levels dip. That makes you crave carbs for a quick mood boost. The average person gains one to two pounds during the coldest months. Your body is basically saying, “Feed me!”
But you don’t have to give in. Here are seven science-backed ways to keep winter cravings in check:
1. Spice It Up
Capsaicin—the compound that makes peppers hot—can suppress hunger and slightly boost metabolism. Toss some chili flakes on your eggs or add hot sauce to soups.
2. Start with Fiber
Order matters. Eat veggies or other high-fiber foods first. They slow digestion and help you feel full faster.
3. Go Dark on Chocolate
Dark chocolate (70% cocoa or higher) contains bitter compounds that signal your body to stop eating. A square or two can curb cravings.
4. Protein for Breakfast
Skip the sugary cereal. Protein takes longer to digest, so you stay full longer. Greek yogurt or eggs beat bacon for health.
5. Add Omega-3s
Found in fish, seeds, and walnuts, omega-3s improve leptin sensitivity—the hormone that tells your brain you’re full.
6. Use Smaller Plates
It sounds silly, but studies show smaller plates trick your brain into thinking you ate more.
7. Drink Water Before Meals
Sometimes hunger is thirst in disguise. A big glass of water 30 minutes before eating can help you eat less.