If you’ve started a medical weight loss program and noticed that you feel colder than usual, you’re not imagining things. Feeling chilly during weight loss is a common side effect, especially when you're taking GLP-1 medications like semaglutide or tirzepatide.
At Genesis Lifestyle Medicine, we understand that weight loss isn’t just about the number on the scale—it’s about how you feel mentally and physically. Our expert providers work closely with you throughout your journey to ensure your treatment plan is effective, comfortable, and sustainable. In this article, we’ll explore why weight loss can make you feel colder and offer practical strategies to help you stay warm and energized as you achieve your goals.
Why does medical weight loss make you feel colder?
Medical weight loss affects multiple systems in your body, including metabolism, energy production, and even how your body regulates heat. Let’s break down the reasons why this sensation of being cold often occurs.
Reduced calorie intake lowers internal heat production
When you’re in a caloric deficit—burning more calories than you consume—your body naturally slows down certain functions to conserve energy. One of those functions is heat production. This process, known as diet-induced thermogenesis, is directly influenced by how much and what kind of food you eat. With less fuel coming in, your body generates less heat, making you more sensitive to cold.
GLP-1 medications affect metabolism
GLP-1 receptor agonists like semaglutide and dual-action medications like tirzepatide help reduce hunger and slow digestion, leading to significant weight loss. However, these medications also influence how your body utilizes energy. Some people experience lower basal metabolic rates, which can lead to feeling colder as the body becomes more efficient and conserves energy in new ways.
Loss of insulating body fat
Fat acts as an insulator in your body, helping to maintain your core temperature. As you lose fat—especially subcutaneous fat—you also lose part of that insulation. This is a natural and expected part of weight loss, but it can leave you feeling colder, especially in your hands and feet, where blood circulation is more easily affected.
Hormonal shifts during weight loss
Weight loss can trigger hormonal changes that affect your thyroid, estrogen, leptin, and other key body temperature regulators. These can contribute to temporary cold sensitivity until your body finds its new balance. For women, hormonal fluctuations may be even more noticeable.
Tips to boost weight loss and feel warmer
Fortunately, there are several strategies you can implement to reduce that persistent chill and stay warm while continuing to see results. These tips can also support your overall energy levels and well-being during your weight loss journey.
Eat more protein-rich foods
Protein plays a vital role in maintaining and building lean muscle, which supports a healthy metabolism. It also has a higher thermic effect than fats or carbohydrates, meaning your body burns more calories (and produces more heat) digesting it. Try incorporating lean meats, fish, legumes, eggs, and dairy into your daily meals to feel warmer and stronger.
Don’t undereat, even while losing weight
It’s important to stay in a caloric deficit to lose weight, but extreme calorie restriction can backfire by slowing your metabolism too much and increasing fatigue and cold sensitivity. Work with your provider at Genesis Lifestyle Medicine to ensure your intake supports your activity level and medication plan without compromising your comfort.
Keep moving to boost circulation and warmth
Exercise helps in multiple ways—it raises your core temperature, improves blood circulation, and releases endorphins that make you feel better overall. Aim for a mix of cardio and strength training to generate heat and support long-term fat loss. Even light movement, like walking or stretching throughout the day, can make a noticeable difference in how warm you feel.
Dress in layers and stay hydrated
While it may sound simple, dressing in breathable, layered clothing can help you regulate body temperature more effectively. Cold sensitivity may also be linked to dehydration, which is common during weight loss. Make sure you’re drinking enough water throughout the day, as hydration supports your metabolism and overall energy levels.
Prioritize sleep and stress management
Sleep is when your body restores itself, balances hormones, and recharges energy. Lack of quality sleep can worsen fatigue and reduce your body’s ability to stay warm. Make it a goal to get 7–9 hours of sleep per night, and use stress-reducing techniques like meditation, journaling, or light movement to keep your nervous system calm and balanced.
You don’t have to feel cold throughout your weight loss journey
Feeling cold during weight loss, especially when using medications like semaglutide or tirzepatide, is a completely normal experience. As your body adapts to its new baseline, these side effects often improve—but there are also plenty of ways to manage them proactively.
At Genesis Lifestyle Medicine, our providers guide you through every stage of your transformation. Schedule a consultation today, whether you’re just starting your weight loss journey or adjusting to life with a leaner body, we offer personalized support to keep you feeling your best—inside and out.
