Winter cravings and weight loss: Winter has a way of feeling like comfort on autopilot. But along with the cosy vibe, something else tends to show up too: random cravings, stronger hunger, and more snacking than usual. If you’ve ever felt like weight loss gets harder during cold months, you’re not imagining it. Many people struggle with this every winter.
Why do winter cravings increase?
Your body needs more fuel to stay warm:
When temperatures drop, your body works harder to maintain its internal warmth. That extra effort means it may burn more energy, and your hunger can rise naturally in response. That’s when your brain starts pushing cravings like, ‘eat something warm or filling.’ So you suddenly start wanting:
- hot parathas
- sweets
- fried snacks
- Instant noodles
- chai with biscuits
Also Read | How to prevent winter weight gain without skipping comfort foods
Shorter days can trigger more cravings:
Winter evenings come early, and reduced sunlight can affect your mood and energy. Lower sunlight is often linked with lower serotonin (a “feel-good” chemical), while melatonin (the sleep hormone) may rise as it gets darker, making you feel sleepier and less motivated. When serotonin dips, cravings often lean toward quick comfort foods like sugar, bread or chocolate.
Dehydration can feel like hunger:
In winter, many people don’t feel thirsty as often, so water intake drops without noticing. The problem is: your brain can sometimes confuse thirst with hunger, which leads to extra eating even when you don’t actually need food. And your body still loses water through things like:
- dry winter air
- heaters
- warm layers and sweating under clothes
Emotional comfort eating in winter:
Winter cravings aren’t always about hunger. Sometimes they’re about feelings.
When it’s cold, warm, carb-heavy foods can feel like a quick emotional reset. They’re soothing, familiar, and instantly comforting. And while winter looks cosy on the outside, for many people it can quietly feel:
- lonely
- boring
- stressful
- low-energy
So yes, comfort eating can increase, not because you’re “undisciplined,” but because your brain is chasing warmth and relief.
Can you lose weight in winter?
Absolutely.
Winter doesn’t have to stall your progress. In fact, some people lose weight faster in colder months because the body uses extra calories to stay warm. The key is having a strategy that works with winter, not against it.
Choose warm, healthy meals:
When your body feels cold, cold food rarely feels satisfying. Warm meals calm cravings faster and often prevent overeating later. Instead of forcing salads, lean into nourishing warm options like:
- vegetable soups
- dal + veggie khichdi
- bajra or jowar rotis
- stir-fried vegetables
- upma or poha
- dalia (broken wheat porridge)
- millet khichdi
Add foods that keep you full longer:
Some winter staples naturally curb hunger and reduce cravings because they’re more satisfying and slow-digesting. Try including:
- sesame (til)
- peanuts
- jaggery (in small amounts)
- bajra and ragi
- sweet potatoes
- ginger and saunth
- ghee (just a little)
Don’t skip breakfast:
Skipping breakfast usually backfires, especially in winter. You feel hungrier later, cravings hit harder, and portions get bigger without you noticing. A good winter breakfast should be warm, filling and balanced. Simple options:
- vegetable poha
- upma
- idli with sambar
- oats porridge
- paratha with curd
Move a little every day:
You don’t need intense workouts to stay on track. Even small daily movement helps mood, reduces stress eating, and keeps cravings in check. Pick what feels doable:
- a 20-minute walk
- light stretching
- yoga
- skipping
- dancing at home
Also Read | Skinny fat explained: Why you can be thin and still unhealthy
Make peace with small treats:
You don’t have to “quit” winter foods to lose weight. You just need to enjoy them mindfully. A small portion, eaten slowly, often satisfies cravings better than avoiding it all day and then overeating later.
Winter cravings are normal. Most of the time, your body is simply asking for warmth, comfort, and steady energy. With a little planning, you can manage the cravings and keep losing weight.
