Khaberni - Weight gain with cold weather is a biological issue, not just behavioral, as the decrease in temperature stimulates hormonal changes that increase hunger, where the hunger hormone (ghrelin) rises, and with reduced satiety signals the satiety hormone (leptin) decreases, making people feel less full after eating.
Also, with less exposure to sunlight, the desire to consume carbohydrates increases, especially with the shorter days, which drives the neurotransmitters that regulate mood in the brain to seek carbohydrates, and this explains why people tend to eat bread, pasta, and chocolate.
However, according to Dr. Crystal Willie, from Zava Clinic London, some simple dietary changes can reduce winter hunger, like adding spices, starting meals with fiber-rich foods, having a protein-rich breakfast, and drinking a certain amount of water 30 minutes before meals.
Weight loss medications are not for everyone
According to "Study Finds", Dr. Willie warns that medically prescribed weight loss drugs are not suitable for everyone, as drugs like Wegovy and Mongaro work by mimicking natural hormones that regulate appetite, but are only recommended for those with significant weight gain.
According to Willie, searches for "how to stop overeating" increased by 2350% last month in Britain for instance, indicating that millions feel the effects of what she calls "the brain's survival response in the cold and dark".
Natural ways to curb appetite
Willie recommends following 7 steps to curb appetite in cold weather:
1. Enhance the flavors of your meals with spices: Add chili peppers, cayenne, black pepper, or ginger to stimulate heat production and reduce hunger.
2. Start with fiber: Begin your meals with low-calorie, fiber-rich foods such as vegetable soup, oatmeal, lentils, or chia seeds.
3. Choose dark chocolate: Chocolate products with a cocoa percentage of 70% contain ingredients that stimulate satiety hormones and slow down digestion.
4. Protein for breakfast: Start your day with eggs, yogurt, beans, cottage cheese, or smoked salmon to stabilize blood sugar levels.
5. Add omega-3 fats: Include salmon, mackerel, flaxseed, chia seeds, or walnuts to improve communication between the gut and brain, and use olive oil or avocado.
6. Use smaller plates: Trick the brain into feeling fuller with less food through visual cues.
7. Drink water before meals: Consume about half a liter of water 30 minutes before eating to naturally reduce calorie intake.
