10 Reasons Why You Feel Like You're Always Hungry.

10 Reasons Why You Feel Like You’re Always Hungry

Obviously if you haven’t eaten anything in four hours, you can probably guess why your tummy’s rumbling. But if you just finished lunch a few minutes ago and you’re already digging through the snack drawer, here are a few things that might be giving you that bottomless-pit feeling.

1. You’re not sleeping enough

If you regularly skimp on sleep — like one-third of adults do — it could be to blame for your endless snack attacks. Just one night of sleep deprivation can cause your ghrelin levels to spike, and sleep debt has been linked to higher BMIs and obesity-related metabolic disorders.

And when you’re running on fumes, your body will start looking for any fuel source to keep you going — like, say, that bag of corn chips in the pantry. Studies have shown that sleepy people tend to consume hundreds of extra calories in a day — so if you burned the midnight oil last night, don’t be surprised if you’re hungrier than usual today.

2. You’re missing out on nutrients

If you’re only counting calories, you may not be getting enough of the essential nutrients your body needs. When that happens, you may end up feeling hungry even after you’ve maxed out your daily calorie allowance.

“Even if we’ve been steadily munching on snacks throughout the day, a deficiency in nourishment can trigger a craving,” Dr. Apovian says. A nutrient-rich eating plan can help stave off cravings: “Opting for healthy foods — such as fresh fruits and vegetables, lean protein sources, and whole grains — keeps us feeling full longer than refined and processed foods.”

3. Your blood sugar is crashing

Eating too many refined carbs can cause your blood sugar levels to spike and then crash — and when your blood sugar gets low, your stomach releases the hunger hormone ghrelin to remind you to refuel.

“Sugar or processed carbohydrates — like white pastas, bread, white potatoes, white rice, sweets, and baked goods — feel filling when you eat them, but they digest quickly in the body, leaving you hungry again not long afterwards,” says Gabrielle Kane, M.S., RDN, a registered dietitian nutritionist in the Houston area. You don’t have to give up carbs completely — they’re not the enemy! — but make sure your meals and snacks contain plenty of protein, healthy fat, and fiber as well.

4. You skipped breakfast

Do you absolutely have to eat breakfast? No, skipping brekkie won’t automatically sabotage your weight-loss efforts. But eating a balanced breakfast can help you establish healthy eating habits for the long-term. And people who do eat breakfast tend to choose foods with lower energy density throughout the day.

(Quick refresher: Energy density is the number of calories per gram of food. The lower a food’s energy density is, the more you can eat without making a huge dent in your calorie count — think tomatoes, celery, leafy greens, or broth-based soups.)

If you’re always famished by lunchtime, try adding a healthy, high-protein breakfast to your morning routine.

5. You’re eating out of habit

There are certain foods we eat solely out of habit, regardless of whether we’re physiologically hungry — think cake at a birthday party, a hot dog at a baseball game, an afternoon snack from the vending machine at work, or a glass of wine while catching up on Shameless.

“As we all know, habits are hard to break, but they could be causing you to consume unneeded calories,” Kane says. The fix? “Take note of what your body and mind feel like: Are you experiencing physical hunger pangs? Do you feel tired or low-energy? Would you typically get hungry around this time?” If not, your hunger is probably being triggered by a habit.

6. You’re stressed

Stress not only makes you more likely to eat when you’re not physically hungry, but it can also make you more likely to reach for high-calorie snack foods. If you’ve had a long day and you’re tempted to drown your sorrows in a plate of cheesy fries, try some stress-relief techniques before you give in to your craving.

“Try soothing yourself in a different way — connecting with a supportive friend, taking a short walk outside, listening to music, or trying aromatherapy,” Dr. Apovian says. If that doesn’t take the edge off your hunger, choose a low-calorie, high-fiber snack like an apple.

7. You’re drinking diet soda

Diet soda may seem like the perfect calorie-free substitute for whatever sweet treat you’re craving. But rather than satisfying your sweet tooth, the artificial sweeteners in diet drinks can actually make your sugar cravings stronger. If you’re constantly craving sweets, try cutting back on diet soda and see if that helps.

8. You’re eating too fast

Efficiency is nice, but if you have a habit of scarfing down your meals like you’re a competitive eater, you may end up eating more than you need. Not only does eating slowly give you the chance to actually enjoy your food, but it can also help you register fullness sooner — like, before you need to unbutton your jeans.

9. You’re still adjusting to a healthier eating plan

If you’re pretty new to the nutrition game, your body may still be craving comfort foods and adjusting to smaller portion sizes.

10. You’re going harder at the gym

If you’ve ramped up your workouts recently, you may actually need to eat more calories than you’ve been taking in. “If you’re very active, make sure you’re adequately fueling before and after your workouts,” Kane says. “Insufficient calories can be harmful to the body — it decreases your metabolism, makes you hungry virtually all the time, and puts you at risk for overeating later in the day.”

If you’re having trouble powering through your workouts, you may want to reassess how many calories you need.

Next time you feel the urge to rummage through your kitchen, take a few minutes to figure out what’s behind your hunger. Once you pinpoint why your appetite is in overdrive, a few healthy changes — like getting more R&R, tracking your macros, and eating more mindfully — can help you get your cravings under control and stop feeling hungry 24-7.



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