Hunger is a sign that your energy level is decreasing, and you need more energy to fuel up your body. When you are hungry, your stomach feels empty; you feel irritable and unable to focus. Once you are eaten enough food, the feeling of hunger goes away. However, many people feel they are hungry all the time; they don’t feel satisfied regardless of how much they eat. If you are one of those whose stomach has a constant rumble, even after a meal, chances are something is going wrong.
Extreme hunger, polyphagia can be an indication of any health problem that needs to be treated. Making some dietary and lifestyle changes you can reduce your food cravings and keep your weight under control.
Here are some possible reasons why you always feel hungry and how to suppress your appetite.
1.You are Not Taking Protein-Rich Foods
Believe it or not, consuming enough protein is important to control your hunger. Taking a protein-rich diet allows you to consume fewer calories throughout the day while suppressing your appetite. Basically, it stimulates the production of a hormone that gives you a sense of satiety and reduces the hormone that stimulates hunger. If you feel constantly feel hungry, chances are you are not taking high-protein diet. Add fish, eggs, and meat to your diet and suppress your appetite naturally.
2.Fiber in Missing from Your Diet
Fiber is a filling nutrient that has an amazing property to keep you feel longer by moving through your digestive tract slowly. Fruits, vegetables, nuts, flaxseeds, legumes, and whole grains are some excellent resources of fiber. Adding these fiber-rich foods to your diet can reduce your appetite and make you feel full. Besides controlling hunger, high-fiber foods are also beneficial for your heart health, control blood sugar levels, and reduce the risk of obesity.
3.You are Consuming Too Much Sugar
One of the common reasons why you always feel hungry is consuming high-sugar diet. Many beverages and foods contain added sugar that can increase your appetite. Adding more sugary foods can increase the production of hormone ghrelin that increases the feelings of hunger. So, stop consuming foods that contain more sugar as it can increase the stomach emptying rate and cause more hunger pangs.
4.You are Not Drinking Enough Water
It is another possible reason that makes you feel hungry all the time. Staying hydrated is important for your overall health. From promoting your heart health to improving brain function, promoting healthy digestion to keeping your skin healthy and optimizing exercise performance, drinking enough water can produce a number of health benefits.
Water is quite filling and can make you feel full longer while reducing your appetite. It is recommended to drink at least two glasses of water before eating a meal. It will significantly reduce your appetite while making you consume fewer calories. Next time when hunger pangs strike, drink a glass of water and wait 20 minutes. You can drink some detox waters or eat plenty of water-rich foods to stay hydrated, boost your metabolism and fat burning process.
5.Irregular Sleep Pattern
If you are not getting enough sleep, it will disrupt your body’s natural hormonal balance, which will eventually result in increased appetite. Lack of sleep can stimulate the production of the hormone ghrelin that is responsible for making you feel hungrier more frequently. In addition, irregular sleep pattern is also associated with different health conditions such as obesity and diabetes. However, getting uninterrupted sleep can increase the production of hormone leptin that promotes feelings of fullness.
Another known cause of excess hunger is excess stress. Stress can cause increased levels of cortisol, which is responsible for increasing hunger and food cravings. This is why, during stressful conditions, you feel hungry, eat frequently, and end up taking in more calories than your body actually needs. This emotional overeating can result in gaining some more pounds. Stay happy and make relaxation a priority to keep off stress.
Avoid distractions during mealtimes as it can result in increased appetite, more calorie intake, and weight gain. Distracted eating makes it difficult for your brain to release fullness signals. So, step away from the laptop, TV, and mobile phone when having breakfast, lunch, and dinner. Enjoy your food to the fullest; it helps you recognize your body’s fullness signals and control your calorie intake.
8.You Eat too Fast
The rate at which you eat can also affect your hunger hormone. Eating slowly and chewing properly stimulates your brain to release a satiety hormone and convey fullness signals. People who eat fast have a tendency to eat more and consume more calories compared to slow eaters. So, when you feel hungry, eat more slowly, and chew your food thoroughly to prevent excessive hunger.
9.There is Something Wrong with Your Body
Excessive hunger may be a sign of diabetes in which glucose stays in your blood instead of going into different parts of your body when they need it. When sugar is not being used for energy appropriately, it results in frequent hunger. Too much sugar in your blood can be dangerous for your body and cause serious health concerns.
10.You are Burning a Lot of Calories
If you are working out every day to burn more calories and lose weight, you might feel excessive hunger. Participating in high-intensity workouts and physical activities will increase your metabolism and increase your appetite. By consuming healthy fats, fiber-rich, and high-protein foods can make you feel full and suppress your appetite naturally.