Do you find that you are always hungry? Have you ever had days when it feels like no matter what you eat, your stomach still isn’t satisfied? Is your hunger insatiable? This can be very frustrating, especially when you’re trying to watch your weight or slim down.
If you eat a meal, you want to feel full and satisfied and not hungry within an hour. It’s important to note that if you are trying to slim down and the leaner you get, you will experience some hunger. That dieting hunger is inevitable because it’s a survival mechanism. You are not dying of course, but your body is trying to preserve its body fat in case of a true famine.
There are several triggers to hunger — ranging from the obvious (you’re not eating enough) to something more complex, but for the most part, they can be summarised in just a couple of causes.
Here Are 5 Potential Causes for Feeling Hungry All the Time:
When we get poor sleep, whether that be interrupted sleep or simply not enough hours it can affect our hunger levels for the next day. This lack of sleep will make you feel hungrier than normal as leptin levels go down. Leptin is the hormone that tells us we are full and to stop eating. Try working on creating healthy sleep habits in order to improve your sleep.
Some tips for creating these habits are:
- Set a schedule to lie down every night at the same time.
- Dim the lights in the evening.
- Remove all electronics and cell phones from your room.
- Sleep in complete darkness.
- Keep a journal beside your bed to write down any thoughts or ideas that pop up.
Water seems to be a neglected case but it very important our health and well-being. And when it comes to hunger, our body has a hard time telling us whether all we need is water or that we are truly in need of food. Also, we only need to be a little dehydrated for it to affect our energy levels and body in a negative way, so staying hydrated and drinking plenty of water is important.
So, despite making sure you get enough water, when you feel hungry — or what you think might be hunger — have a glass of water first and see how you feel in five minutes. If you are still feeling hungry then it is possible and most likely you really are but if not you then know that it was just thirst.
Sometimes you might need more than a glass but to avoid this just make sure you are drinking water throughout the day or eating lots of fresh fruits to give you extra water.
Stress eating, also called comfort eating or emotional eating, is not actually a cry of hunger, but rather an answer to a basic human need not being met elsewhere. This need could be for pleasurable distraction, soothing or comfort but will always be a deep-rooted emotional one.
This means that willpower alone is not enough to stop the emotional eating. If you do manage to force yourself to stop comfort eating without addressing the fundamental unmet basic need, you will almost certainly take up another bad habit, such as smoking — thus replacing one bad habit for another.
To overcome the self-abuse of emotional eating for good, you have to address the underlying needs — the reasons why you are doing this in the first place. That’s it. That is all you need to do. Just figure out why you are comfort eating and address that issue. Do this and your need to stress eat will melt away.
Mindless eating and nighttime eating are two ways people pack on the pounds, and often they’re the same. Many people sit down with a full-size bag of potato chips or a box of cookies at night while watching TV. Before they know it, the pack is half gone.
Mindless eating has been compared to eating amnesia. If you sit down with a bottomless amount of food and you find it’s all gone, you’ve got eating amnesia. Many people find that they have eating amnesia in the evenings, particularly after dinner and while watching television. If you have found this is a problem for you, you can actively work to avoid packing on the pounds in this manner.
Take time to listen to your body. Keep a journal if you can and note down the times and places when you eat most. Notice when you stress eat and change your routine to avoid those times, places and circumstances if you can. And the next time you find yourself raiding the fridge, remind yourself gently that food is not really what you crave.
If you are eating a somewhat restrictive diet whether on purpose to avoid certain foods or good groups or that is just how you eat, you could potentially be missing out on key nutrients. A hunger signal from the body is driving you to eat more in order to acquire what’s missing. Likewise, your physiology usually kicks in; cortisol is released causing fat uptake. The stress hormone cortisol is released when our body is under stress such as metabolic stress that coincides with dieting. The secretion of cortisol during times of long-term metabolic stress can induce fat storage as a safeguard against future periods of metabolic stress. And as luck would have it, the majority of these fat receptors are around the abdomen.
Be sure to include lots of green vegetables and fruits to get those micro-nutrients in. Also, taking a greens powder mix daily will fill in those nutritional gaps. Alongside the nutrients think about volume. Volume foods are large in quantity, high in nutrients and low in calories. These volume foods will fill you up and keep you feeling full.
The Bottom Line:
Constant hunger can be a real pain. Always eating can destroy your diet goals, increase your grocery bills, and be plain inconvenient. As such, paying close attention to your overall condition, sticking to certain routines, and learning when to restrain yourself can save you a whole lot. However, remember that if you truly are hungry, then the best thing you can do is honour that hunger.