If you’ve started a GLP-1 medication for weight loss, such as Semaglutide (Wegovy, Ozempic) or Tirzepatide (Zepbound, Mounjaro), and noticed that you feel colder than usual, you’re not alone. Many people on medical weight loss programs report increased sensitivity to cold. This is a natural response to losing body fat, changes in metabolism, and shifts in hormone levels.

Let’s explore why this happens and what you can do to stay warm.

1. Losing Body Fat Decreases Insulation

One of the biggest reasons people feel colder while on weight loss medication is the loss of body fat, which serves as a natural insulator. Fat helps retain heat by trapping warmth around the body, acting like a built-in thermal layer. As you lose fat, especially from areas like the abdomen and thighs, you lose some of that insulation, making it easier for body heat to escape.

This is particularly noticeable in individuals who experience rapid weight loss, as their body hasn’t yet adjusted to the new fat distribution and energy balance.

2. Metabolic Changes and Lower Energy Expenditure

GLP-1 medications work by reducing appetite and slowing digestion, leading to a lower overall calorie intake. While this is great for weight loss, it can also lead to a slight decrease in resting metabolic rate (RMR)—the number of calories your body burns at rest.

A lower metabolic rate means your body produces less heat, making you more susceptible to feeling cold. This is a common effect of calorie restriction in general, as the body conserves energy when it senses a lower fuel supply.

3. Hormonal Changes and Blood Flow Adjustments

Weight loss also affects hormones and circulation, which can contribute to feeling cold.

• Thyroid Hormone & Metabolism: Some individuals may experience slight shifts in thyroid function, as weight loss can temporarily impact hormone levels. The thyroid plays a key role in regulating body temperature, so even minor fluctuations can make you feel colder.
• Reduced Blood Flow to Extremities: As you lose weight, your body prioritizes keeping your core warm, sometimes decreasing blood flow to your hands and feet. This can make your extremities feel colder than usual, even in mild temperatures.

4. Eating Less Can Reduce Thermogenesis

When you eat food, your body expends energy to digest, absorb, and process nutrients—a process known as diet-induced thermogenesis (DIT). Since GLP-1 medications naturally suppress appetite and reduce overall food intake, your body produces less heat from digestion than it did before.

If you’re eating significantly fewer calories or meals than before, this reduction in heat production may contribute to a feeling of coldness throughout the day.

How to Stay Warm While on GLP-1 Medications

If you’re feeling chilly, here are some practical ways to stay warm while continuing to lose weight:

1. Stay Active

Regular movement and strength training can help generate body heat and maintain muscle mass, which burns more calories and keeps you warmer. If you’re feeling cold, take 1-2 minute breaks every hour to do some light bodyweight or resistance band exercises. This is good for a mental break and will generate heat while ensuring you’re not losing muscle mass. 

2. Eat Enough Protein & Healthy Fats

A well-balanced diet with adequate protein and healthy fats supports metabolic function and helps prevent excessive metabolic slowing. Lean meats, nuts, avocados, and olive oil can help maintain energy balance. This is especially important if you find you’re skipping more than one meal per day.

3. Keep Hydrated

Dehydration can slow circulation, making you feel even colder. Drinking enough water throughout the day ensures your blood flow remains optimal and helps regulate body temperature. Drinking hot tea is a solution for feeling warmer and remaining hydrated. If you are sensitive to caffeine, herbal teas are likely better options.

Is Feeling Cold a Concern?

In most cases, feeling colder while losing weight is normal and not a sign of a medical issue. However, if you experience extreme cold intolerance, fatigue, dizziness, or other unusual symptoms, it’s a good idea to discuss it with your healthcare provider to rule out underlying thyroid issues, anemia, or other metabolic concerns.

Final Thoughts

Feeling cold while on GLP-1 weight loss medications is a common side effect of losing body fat and metabolic shifts. While it can be frustrating, it’s a sign that your body is adapting to weight loss. By making small adjustments—such as layering up, staying active, and maintaining a nutrient-dense diet—you can stay warm and comfortable while reaching your weight loss goals.

At Flow Wellness, we provide personalized medical support to help you navigate your weight loss journey safely and effectively. If you have concerns about medication side effects or want guidance on your progress, our team is here to help!

Interested in starting GLP-1 medical weight loss? Book a consultation today!