How Can I Curb My Appetite in the Winter? 7 Tips

Medically Reviewed on 3/16/2022
How Can I Curb My Appetite in the Winter
During winter, you may be more tempted to indulge in high-calorie foods. Here are 7 tips that can help you curb your appetite in the winter and prevent unwanted weight gain

During winter, your appetite may increase as your body works harder to keep you warm, and you may be more tempted to indulge in high-calorie foods. Here are 7 tips that can help you curb your appetite in the winter and prevent unwanted weight gain.

7 tips to curb your winter appetite

1. Cook at home

Cooking your own meals at home makes you more mindful of exactly what goes into your food. This can help you make healthier choices and keep an eye on your portion sizes.

You can also use healthier alternatives to certain ingredients—for example, using agave instead of refined sugar or almond flour instead of refined flour. You can also make your own spice blend and avoid commercial mixtures that tend to be high in salt and sugar.

2. Eat more protein 

Cold weather may make you turn toward comfort foods, which tend to be rich in carbohydrates and fats. While carbs may satisfy your taste buds, they can be bad for your waistline if you aren’t exercising enough to burn the extra calories.

Eating more protein can keep you fuller for longer. So try to eat more foods such as:

  • Eggs
  • Chicken
  • Yogurt
  • Fish
  • Tempeh
  • Tofu
  • Legumes
  • Nuts
  • Seeds

3. Switch to healthy fats

When it comes to fats, stick to healthier options such as avocado, extra virgin olive oil, tahini paste, raw nuts, and seeds. Limit saturated fats or eat them in moderation.

4. Increase your fiber intake

Fiber makes you feel satiated and can also encourage bowel movements, both of which are important during the winter when your physical activity tends to be reduced. Aim to get 30 grams of fiber a day with fiber-rich foods such as fruits, vegetables, legumes, whole grains, nuts, and seeds.

5. Go for healthy snacks

Eating a high-protein, high-fiber snack between meals is a great way to fuel your body and minimize your carb cravings. This can keep your body warm and help you avoid overeating during regular mealtimes. Examples of healthy snacks include peanut butter on whole grain crackers or low-fat cheese on a slice of wholegrain bread. You can also try to keep unhealthy snacks out of view and out of reach so that you can resist the temptation to look for them when you get the munchies.

6. Get daily sunlight exposure

Shorter days in winter mean less exposure to the sunlight. In addition, cold weather means that people tend to stay indoors longer. This can make you feel isolated or depressed, which in turn can compel you to eat more than you normally would. If it is not possible to bask in the sun, talk to your doctor about light therapy to improve your mood and avoid seasonal affective disorder (SAD).

7. Get moving

It may not always be possible to venture out in chilly winter. However, if you can find winter activities that you can indulge in with proper winter wear, it can be a great way to get your blood pumping, which is a great way to burn calories and improve your mood.

Medically Reviewed on 3/16/2022
Image Source: iStock Images

Bouchez C. Control Your Winter Appetite. WebMD.

Cleveland Clinic. 5 Foods You Should Eat This Winter.