Digital Media

20 April 2023

You could blame these habits for always feeling hungry

Are you someone who is always craving food (or to munch on something) and often feels hungry within hours of having a meal? Well, there could be a variety of reasons behind it  — like improper eating habits, poor sleep hygiene, and in some cases, stress. If you are aware of the reason behind feeling hungry often, then you are in a better place to make lifestyle modifications to curb your hunger and overeating. But if not, nutritionist Lovneet Batra recently shared some possible reasons that could be triggering those unwanted hunger pangs.

“Feeling hungry is a natural sensation. It is your body’s way of telling you that you need to eat. But what if you are feeling hungry all the time?” Batra wrote on Instagram.

She continued, “Sometimes, an unchecked increase in appetite can be explained by inadequate diet and certain lifestyle habits or even by medications you take. But more often, there may be other choices you are making during the day that might unintentionally add fuel to your endless appetite”.

Reasons you are feeling hungry all the time

Below are the reasons that may possibly be making you hungry all the time. They are:

– Not eating enough protein. Protein has hunger-reducing properties, it works by increasing the production of hormones that signal fullness and reducing the levels of hormones that stimulate hunger.

– Not sleeping enough. Sleeping enough is a factor in appetite control, as it helps regulate ghrelin, the appetite-stimulating hormone.

– Eating too many refined carbs. Refined carbs lack fibre and cause blood sugar fluctuations. which are the primary reasons why eating too many of them may leave you feeling hungry.

– Your diet lacks fiber. A high fibre intake ignites the production of fat-chain fatty acids, which causes the body to feel satiated.

– Drinking your calories. One major reason for this is that liquids pass through your stomach more quickly than solid foods, therefore liquid foods do not have as great of an impact on the suppression of hunger-promoting hormones

– Too much stress. Stress increases the level of cortisol, a hormone that has been shown to promote hunger and food cravings.

– Medical condition. Excessive hunger is often a symptom of few other conditions such as depression, anxiety, and premenstrual syndrome.

Speaking with indianexpress.com, Dr. G Sushma – Consultant – Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad said a variety of reasons like skipping meals, not taking enough protein and fiber, not drinking enough water, lack of sleep, stress, and anxiety among others can make you feel hungry all the time.

“When trying to curb hunger, it’s important to keep in mind that it’s natural to feel hungry between meals, and it’s okay to have healthy snacks in moderation. It’s also important to avoid restrictive diets or skipping meals, as this can lead to overeating later on. Listening to your body’s hunger signals and fueling it with nutritious foods can help regulate hunger and promote overall health,” shared Dr. Sushma.

How to avoid feeling hungry all the time

Dr. Sushma shared tips to avoid feeling hungry constantly. They are:

– Eat protein and fiber-rich foods: These foods will keep you feeling fuller for longer and reduce the frequency of hunger pangs.

– Stay hydrated: Drink plenty of water throughout the day to ensure you’re not mistaking thirst for hunger.

– Get enough sleep: Aim for 7-8 hours of sleep every night to regulate hormones that control hunger.

– Manage stress: Try stress-reducing techniques such as meditation or exercise to help reduce the production of hunger-inducing hormones.

– Eat small, frequent meals: Eating smaller, more frequent meals can help keep your metabolism steady and prevent hunger.

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