Burn Fat in the Cold Season: How Winter Yoga Warms Your Body and Boosts Metabolism

Hi, this is Anna.

Winter has officially settled in for 2026.

On cold mornings, getting out of bed can feel like a struggle, and you may find yourself staying indoors more than usual.

Does that sound familiar?

Many people think,“Winter is full of events—and it’s the season when it’s easiest to gain weight.”

You might feel the same way.

But what if winter were actually the time of year when your body burns fat most efficiently—the true golden season for weight loss?

In this article, I’ll share the secrets of winter yoga, a practice that helps you turn the cold season into your ally—warming your body from the inside out while nourishing both your mind and body—and explain the surprising benefits it offers.

Is “Winter Weight Gain” a Myth? The Science Behind Why Winter Is Actually the Best Season to Slim Down

So why is winter actually a great season for weight loss?

The key lies in something built into our bodies called brown fat.

Unlike regular body fat (known as white fat), which stores energy, brown fat does the opposite—it burns fat to produce heat. You can think of it as your body’s internal heater.

And here’s the interesting part: this heater switches on precisely when you feel cold.

Research has shown that simply spending time in a slightly cool environment—around 15–19°C (59–66°F)—can activate brown fat and increase daily energy expenditure by as much as 200 calories.

That’s roughly the same number of calories you’d burn during a 30-minute jog.

In other words, when your body senses cold, it naturally starts burning fat to generate heat and maintain your core temperature.

So if winter often feels like a season of weight gain, it’s not because of the season itself.

It’s more likely due to reduced physical activity, staying indoors more, or indulging in festive meals—not because winter slows your metabolism.

Three Powerful Benefits of Practicing Yoga in Winter

So how can we use yoga to further boost this natural winter fat-burning mechanism?

Winter yoga offers far more than just warming the body.

It comes with many additional benefits that support both health and weight balance.

1. Warming the Body Efficiently from the Inside Out

Yoga poses combined with mindful breathing improve circulation and generate heat from deep within the body.

By activating large muscle groups—such as the back, abdomen, and thighs—you can raise your body temperature efficiently and naturally.

Since around 60% of the body’s heat is produced by muscles, yoga that fully engages the muscles works like a wearable heating pad, warming you from the inside out.

2. Activating Brown Fat—the Body’s Fat-Burning Switch

Brown fat is found in higher concentrations around the neck, shoulders, and shoulder blades.

Yoga includes many poses that move and stimulate the area around the shoulder blades, helping activate this fat-burning tissue.

Practicing yoga in winter allows you to directly switch on your body’s natural fat-burning system—right when it’s most responsive.

3. Boosting Overall Metabolism and Creating a Leaner Body

With consistent yoga practice, muscle mass gradually increases, which raises your basal metabolic rate.

A higher metabolism means you burn more calories even when you’re not actively exercising—naturally shifting your body toward a state that’s easier to slim down and harder to gain weight.

By making yoga a habit during the winter months, you can welcome spring feeling lighter, stronger, and refreshed—ready for a new season.

Highly Recommended for Winter: Yoga Poses That Boost Your Metabolism

Here are a few yoga poses that gently wake up the winter body and significantly boost your metabolism.

1. Sun Salutations: The Ultimate Full-Body Warm-Up

Sun Salutations combine continuous movement with breath, making them one of the most effective sequences for improving circulation and warming the entire body in a short amount of time.

Practicing them in the morning helps you start the day with an elevated metabolism and energized body.

2. Twisting Poses: Warming the Body from the Inside

Twisting poses directly stimulate the internal organs and encourage healthy blood flow.

As the organs warm up, digestion improves, helping the body eliminate waste that tends to build up during the winter months.

3. Core-Strengthening Poses: Activating the Center of Fat Burning

Poses that engage the core—such as Plank Pose or Chair Pose—strengthen the abdominal area, which plays a central role in fat burning.

In Anna Style’s online classes, we offer a weekly Body Make Yoga session that focuses specifically on core engagement and strength.

Challenging yourself with a slightly more intense yoga practice in winter—and breaking a gentle sweat—can feel incredibly refreshing and satisfying.

Rather than focusing on perfect alignment, listen to your body, move with awareness, and most importantly, enjoy the practice.

Let’s Get Started! Try Winter Yoga for Fat Burning

“Okay, I understand the theory—but what should I actually do?”

For those of you thinking exactly that, I’ve prepared a special yoga training video just for you—filmed all the way from Phuket—focused on burning fat around the abdominal area ♪

In this video, we combine core-strengthening movements with light cardio, while actively engaging the area around the shoulder blades to efficiently burn fat throughout the entire body.

It may feel a little challenging, but the sense of refreshment and accomplishment afterward is absolutely worth it!

Check out the video now 👇

Burn Belly Fat: A Powerful Fat-Burning Yoga Workout for Weight Loss

Summary

So, what did you think?

Cold winter days don’t have to be a negative thing at all!Even though I’m personally not a big fan of the cold either… (laughs)

Winter is actually a wonderful opportunity to make the most of the amazing natural functions built into our bodies.

This winter, instead of saying “It’s cold, so I won’t move,” why not try creating a new habit:“It’s cold, so I’ll move my body with yoga.”

Warm your body and calm your mind through yoga, and enjoy healthy, balanced, and energy-filled days throughout the season.