Higher temps, higher calorie burn? Think again.
As the weather warms up — and temperatures climb in New York City this week — people are spending a lot more time outside.
Getting more movement is certainly good for burning calories and keeping healthy, but our bodies may naturally burn fewer calories in hot weather than cold.
Luckily, there are things you can do to make up the difference.
While the studies on calorie burn differences between seasons are limited, neXendo Wellness owner Dr. Anastasios Manessis, says winter is actually the season for peak caloric burn thanks to thermogenesis, or the biological process of heat production.
“There is a theory that our bodies burn more calories in the winter because they have to work harder to keep us warm,” Manessis told The Post. “Your body has to work harder to bring up your internal body temperature when it’s cold.”
So why do people tend to put on more pounds in the winter? “This tends to lead to less activity, increased likelihood to snack and less NEAT movement (non-exercise movement),” he explained.
“Also, metabolic rates naturally fluctuate with changes in body weight. As people gain weight during the winter months, their bodies often burn slightly more calories at rest because maintaining a larger body requires more energy.”
So it’s less that we burn fewer calories in the summer — and more that we burn more calories in winter.
There are ways to maximize calorie burn when it’s warm out, though.
“If you are spending more time being active, staying healthy and snacking only when you’re hungry, then you can find success in working with your metabolism year-round,” said Manessis.
Generally, stick to his five tips:
- Get more movement in — even if it’s not exercise. “For example, get off one train stop earlier, take walking breaks at work, and make exercise-related plans with friends,” he said.
- Do strength training. “[This] is the only known way to boost your metabolism,” he noted.
- Stay hydrated. “Drink lots of water!” Manessis urged.
“We recommend at least two liters per day, and follow up with a medical professional to adjust according to needs.” - Eat protein. “This helps support your muscle mass, and therefore, metabolism,” he said. “The body actually expends calories breaking protein down (in comparison to carbs/fats).”
- Eat whole foods. Whole foods — in comparison to processed foods — support metabolism, insulin sensitivity, energy, the gut microbiome and more. “All of these factors support a healthy metabolism and weight,” said the doc.
A 2025 study out of Finland adds weight to Manessis’ tip about movement. It found that getting off your butt for just a half hour a day can make a difference.
“Our results suggest, encouragingly, that reducing sedentary behavior and increasing even light daily physical activity — for example, standing up for a phone call or taking short walks — can support metabolic health and potentially help prevent lifestyle diseases in risk groups,” postdoctoral researcher Taru Garthwaite of the University of Turku said in a statement.
You can also try noshing on something spicy.
“With a glycemic index of 15, chili peppers contain capsaicin,” nutrition expert Mark Hewett of Gains Nutrition previously told The Post. “Capsaicin has been shown to mildly boost metabolism while suppressing appetite, making it a powerful tool for natural weight management. Consuming spicy foods can lead to a lower calorie intake throughout the day without conscious effort.”
