How Cooler Weather Changes Your Metabolic Burn Rate

Key Takeaways

• Cooler weather activates brown fat and increases energy expenditure through thermogenesis.
• Healthy habits like eating well and exercising increase the benefits of cold exposure
• Signos lets you see how cold exposure and daily habits impact your metabolic health in real time.

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The drop in temperature this time of year likely has you reaching for your favorite coats in the back of your closet. As you swap out your clothes in preparation for the months ahead, your body is also making internal shifts in response to the colder weather. Drops in temperature affect more than just your wardrobe; they can actually impact your metabolism. 

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Seasonal changes in temperatures trigger thermogenic responses, activate brown fat, impact hormones, and ultimately influence how many calories you burn. If you’re looking to optimise your metabolic rate this time of year, you may want to think twice before you bundle up.

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Let's take a look at exactly how cooler weather affects your body and walk through strategies to leverage cold temperatures to support weight loss, metabolic health, and even improve insulin sensitivity.

The Science of Cold and Metabolism

There are several ways cold exposure affects your physiology. Below is a breakdown of how your body changes in colder temperatures:

Thermogenesis 101: Turning Calories into Heat

Thermogenesis is the process by which the body burns calories to produce heat and maintain its core temperature. This is an essential part of how the body regulates energy and is influenced by factors like exercise, diet, and cold exposure.

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When your body is exposed to cold, it works harder to stay warm, a process called cold-induced thermogenesis.¹ As your body converts fatty acids and glucose into heat, there is an increase in overall energy expenditure or total calories burned. 

Brown Fat vs. White Fat: A Tale of Two Fat Cells

Unlike typical white fat, which stores energy, brown adipose tissue, or brown fat, uses up energy (aka burns calories) to generate warmth. Research has shown that people with a healthy weight and BMI have a higher amount of brown fat and more active brown fat compared to those who are considered overweight or obese.² 

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Another study found that brown adipose tissue (BAT) can boost metabolic rate and enhance fat burning, helping to regulate body weight and energy metabolism.³ Since cold exposure activates BAT and is protective against body fat accumulation, it may be a useful tool in managing obesity.

Shivering vs. Non-Shivering Thermogenesis

Shivering thermogenesis occurs when you shiver; your muscles contract to generate heat. This is effective but typically uncomfortable. Non-shivering thermogenesis is a type of thermogenesis that activates brown fat and hormones such as catecholamines (e.g., norepinephrine), which stimulate metabolic activity without causing visible movement.⁴

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Both processes temporarily increase energy expenditure and raise body temperature, although non-shivering mechanisms are more sustainable and metabolically efficient.

Do We Really Burn More Calories in Cold Weather?

The short answer here is yes, but the effects of cold-induced thermogenesis are often exaggerated, especially on social media. Controlled research shows that 90 minutes of cold exposure can increase resting energy expenditure by 15% in those with active brown fat.⁵ 

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This added calorie burn may not seem like much, but the benefits last even after you’ve warmed up. Researchers found that energy expenditure stayed elevated for approximately 150 minutes after the cold challenge ended. Even more impressively, the study demonstrated that repeated exposure over 6 weeks increased brown fat activity by 150%.⁵

Seasonal Impact on Cold-Induced Thermogenesis

Interestingly, brown fat activity may also be influenced by outdoor temperatures and the time of year. Studies have found that cold-induced thermogenesis drops by 68% in warmer months. These findings suggest that the fall and winter months are the best time to engage in various types of cold exposure therapy. ⁶

Beyond Burning Calories

The health benefits associated with the cold don’t stop at weight management. Brown adipose tissue activity may also reduce the risk of chronic conditions like insulin resistance, type 2 diabetes, and cardiovascular disease.⁷

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While these findings are promising, it’s important to keep in mind that the following: 

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• The effects of cold exposure depend on your body composition and physical activity levels.
• Eating heavy comfort foods or reducing movement can easily offset the extra calories you burn.

So yes, cold environments raise your metabolic rate, but habits determine whether that translates into weight loss or weight gain.

Lifestyle Factors That Influence Cold-Weather Metabolism

Appetite and Cravings

As temperatures drop and the days get shorter, your hormones shift, driving increased appetite and cravings for carbohydrates.⁸

Sleep and Circadian Rhythms

Less daylight in fall and winter disrupts circadian rhythm and melatonin cycles, which can alter insulin sensitivity and glucose regulation.⁹

Physical Activity

Shorter, darker days often reduce physical activity. It’s important to remember that, despite the time of year, exercise is crucial to our health. Not only does it increase energy metabolism, but it also helps prevent insulin resistance and obesity.

Metabolic Health and Disease Risk

Chronic cold exposure and optimized thermogenesis improve glucose control, which has powerful rippling effects. By improving insulin sensitivity, cold exposure can help protect against type 2 diabetes and cardiovascular disease.¹⁰

The Metabolic Playbook: How to Leverage Cooler Weather for Health

• Cold Exposure For Beginners: Take short walks outside in cold weather, finish showers with 30 seconds of cool water, or try cryotherapy. These activities can stimulate brown adipose tissue, boosting energy metabolism and enhancing fat burning.
• Eat for Steady Energy: Focus on a balanced diet with lean protein, healthy fats, and fiber to maintain stable glucose and support metabolic responses. Seasonal produce, beans, nuts, and seeds provide slow-burning carbs that prevent spikes.
• Stay Active: Even moderate physical activity, such as a brisk walk or a quick yoga session, can enhance insulin sensitivity and keep your metabolic rate elevated.
• Prioritize Sleep and Light: Get morning sun exposure to reset your circadian rhythm and counteract the effects of shorter days. Quality sleep improves hormonal balance, body temperature regulation, and fat metabolism.
• Hydration Matters: When it’s cold, you may not notice you feel thirsty, but proper hydration supports digestion and energy metabolism. Try warm herbal teas to maintain fluid balance without excess calories.

How Signos Helps You Track Your Seasonal Burn

Signos integrates continuous glucose monitoring (CGM) with metabolic feedback, giving you a window into how cold exposure and different lifestyle habits impact your blood glucose and energy levels. Here’s how:

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• Real-Time Glucose Data: See how cooler temps affect your glucose variability after meals or workouts.
• Trend Analysis: Identify how your energy expenditure and metabolic rate fluctuate with changes in temperature, diet, and physical activity.
• Personalized Insights: Signos connects your glucose patterns to your lifestyle, helping you find the ideal balance of movement, fuel, and rest.
• Context Logging: Record notes on room temperature, sleep, meals, and mood to understand how seasonal shifts affect your metabolic health.

Experiments to Try in the Signos App This Season

• Cold Walk Experiment: Compare a 10-minute outdoor walk at two different temperatures. Log both sessions and check how your glucose responds.
• Cool Shower Finish Test: Add a 20–30-second cool rinse, and observe whether your post-shower glucose dips into the blue zone.
• Morning Sun vs. No Sun: Track two mornings (one with 10 minutes of outdoor light and one without) to see how either impacts your mid-morning glucose stability.
• Warm Comfort Food Swap: Make two versions of a winter comfort meal (one high in refined carbs, one higher in protein/fiber) and compare your post-meal glucose curves.
• Hydration Check-In: Log hydration across two cold days: one where you consciously sip warm fluids and one where you follow your natural cues. Notice any differences in energy dips or glucose patterns.

The Bottom Line

Cooler weather can boost your metabolic rate, but lifestyle factors determine long-term results. Combining cold exposure, movement, and balanced nutrition with Signos’s real-time data gives you a personalized strategy for stable glucose, improved energy metabolism, and overall well-being. With the right tools and insight, you can make those seasonal shifts work for you.

Learn More With Signos’ Expert Advice

Signos combines cutting-edge research with the proven benefits of continuous glucose monitoring to help you achieve your health goals. Check out more articles on the Signos blog.