Why Am I Always So Hungry?

Do you find yourself wanting to snack all the time, even after you have just eaten a meal? Are your hunger pangs relentless, and have you asked yourself, “Why am I always hungry?” If so, you are not alone. Many people complain about these issues, especially when they are attempting to lose weight.

Today we are going to take a look at some reasons your body might be sending these hunger cues and provide some strategies and solutions to help you get them under control.

Why Am I Always Hungry, Even After Eating?

Many individuals struggle to recognize and understand the hunger signals they are receiving from their bodies. Sometimes, we eat when we are not actually hungry because we are bored or we are influenced by other outside factors. If you are always hungry before bed, it may be that you have formed a habit of watching television and snacking every night, and now whenever you turn it on at night, it sends cues to your brain that it is time to snack.

Several reasons may explain your feelings of constant hunger, including:

You Are Not Eating The Right Foods

Maintaining a healthy weight is a balancing act that involves eating the right amount of the types of foods that nourish the body so it can function at its best and avoiding unhealthy choices that promote cravings or provide no lasting value.

Protein
If you do not consume an adequate amount of protein, it can cause you to always feel hungry or to feel weak and tired with no energy. Protein helps you feel full and satisfied for a longer time and reduces the amount of ghrelin that is released into your system, which is the culprit behind those incessant hunger pangs.

In fact, a review of several trials that looked at the role of consuming protein as part of a weight loss strategy reported that not only did the consumption of protein lower the individual’s levels of ghrelin but also increased the production of satiety hormones that help to regulate feelings of hunger.

Refined Carbohydrates
You may be making your hunger pangs worse by eating too many refined carbs. These foods undergo heavy processing that strips away the essential elements that the body needs to function and quickly converts them to glucose, causing sudden spikes in your blood sugar. To counteract this, the body releases insulin, which can cause your blood sugar to suddenly crash, and then your body begins sending out hunger signals. This is a vicious cycle that can go on long-term unless you change your eating habits.

You should opt for eating healthier carbohydrates such as veggies, beans, fruits, and whole grains. These foods fill you up for a longer period of time and help to regulate hunger pangs.

Fiber
If you are not eating enough fiber, you may not ever feel satisfied. Studies have shown that consuming soluble fiber helps you feel full sooner and keeps you feeling full longer because it takes longer to digest. Selections like oatmeal, sweet potatoes, flaxseeds, apples, beans, almonds, avocados, broccoli, etc. are some examples of good sources of soluble fiber.
Diet Foods And Diet Sodas
If you are drinking diet sodas or are eating foods that are sweetened with artificial sweeteners, you may be sabotaging your own attempts to avoid weight gain. Studies have shown that women and those with obesity are negatively affected by these ingredients, and when consumed, they cause an increase in hunger.

You Are Thirsty

You may always feel hungry and tired if you are not staying hydrated. Your body needs water to function at its best, and when you become dehydrated, you can run low on energy, and your body may send you cues that you mistake for hunger. Drinking plenty of water will keep your hydration levels where they should be and prevent you from feeling hungry all the time.

You Do Not Have Effective Ways To Deal With Stress

Your body has a built-in defense mechanism that many refer to as “fight or flight,” and it responds to stressful situations by releasing a hormone called cortisol into your system. This hormone is responsible for releasing an increase in energy and alertness and for helping regulate other vital bodily functions in response to stress or danger.

Under normal circumstances, it helps to keep the blood pressure under control, the metabolism in balance, and reduce inflammation. When you are overly stressed, it can lead to emotional eating, cause cravings for high-calorie “comfort foods,” and even cause a disconnect in your hunger cues, making it hard for you to tell if you are really even hungry. Excess stress also makes your body produce too much cortisol, which causes it to store fat, which results in weight gain.

You May Be Drinking Too Much Alcohol

Studies have shown that drinking alcohol causes an increase in appetite. Additionally, it affects the section of the brain that regulates impulse control and rewards. This turns out to be a double-edged sword because not only is alcohol high in calories, it doesn’t fill you up and makes you feel even hungrier. So if you come home from work to your nightly cocktails, that may be why you’re always hungry at night.

You May Have A Medical Condition Or Are Taking Certain Medication

Certain conditions, such as diabetes, thyroid issues, or depression, can cause you to feel hungry all the time and lead to overeating. If you have wondered, “Why am I always hungry and tired?” and you are taking antidepressants or certain kinds of birth control pills, that may be your answer. There are several different medications that cause this type of side effect. You can speak to your doctor to find out if there is an alternative that can help you, or work with a weight loss professional to learn about ways to counteract these side effects.

You May Be Eating Too Fast Or Not Paying Attention To Eating

Studies have shown a possible link between eating too fast and still feeling hungry. The study explained that chewing slowly helped to give the brain more time to get the message that you were full and release the hormones into your system to signal that you were full. You have probably heard about mindful eating, which is the practice of fully immersing yourself in the experience of eating. This means you are not doing anything else while you are eating, such as watching television, scrolling on your phone, reading, etc. When we eat without paying attention, we may not even remember eating, so we still feel like we are hungry.

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