How to Stop Feeling Hungry All The Time

Reviewed by Mgr. Kristýna Kovářová and PhDr. Barbora Matějčková
Comments
1
How to Stop Feeling Hungry All The Time
Image by Freepik
Table of contents
Show Hide
  • Frequent hunger can be linked to many factors, including an individual's lack of nourishment as well as stress or anxiety.
  • Emotional hunger can lead to unhealthy eating habits and excessive calorie intake, which has a negative impact on body weight and health.
  • Identifying the causes of hunger and finding healthy ways to treat them can help address these issues and improve overall lifestyle.

Can hunger be defined?

The frequent feeling of hunger itself can be an unpleasant and disturbing phenomenon for many individuals. Not only can it cause a disruption in concentration and performance, but it can also lead to the selection of unhealthy foods, leading to a decline in overall health and lifestyle.

But what is hunger anyway? Its definition is not simple: it involves a complex interplay of hormones, biochemical processes and physical reactions. However, it can be divided into physical and emotional hunger. Physical hunger is the "real" hunger, the one in which your body needs food to provide enough energy for the tissues. Emotional hunger, on the other hand, is when you have the desire to eat but feel no physical signs that your body needs food (e.g., stomach growling). This feeling is in contrast to physical hunger, which can be satisfied with almost any food.

Overall, frequent hunger, whether emotional or physical, can have a significant impact on an individual's lifestyle and health. Identification of the causes and subsequent changes in (eating) habits can help to address this problem and contribute to an overall improvement in quality of life.

Four possible causes of physical hunger

Physical hunger is progressive. It is an evolutionary tool, and although there are certain taste preferences, it is often not just a "craving" for a particular food but for energy itself. Of course, the amount of energy intake matters, but so does the composition of the diet — a certain type can satiate for a longer period of time due to more complex digestion and other factors. With the following four tips, you can easily and effectively modulate the amount and energy density of your meals as well as the feeling of satiety.

1. Lack of protein in the diet

Protein is an essential building block for tissues, muscles, enzymes and hormones, and a lack of it can lead to a number of problems, including reduced muscle mass, weakness, fatigue or inadequate nutrient supply. If you feel hungry more often and have trouble maintaining your weight, protein deficiency could be a factor.

There are several ways to increase your dietary protein intake, one of which is to include foods rich in protein in your diet, such as chicken breast, fish, egg whites, tofu, or some dairy products. You can also consider using protein powders, which (in controlled amounts) will help with protein deficiency easily and deliciously. Spreading your protein intake properly throughout the day is also another step. To maintain optimal levels, it is recommended that your consumption be spread as evenly as possible throughout the day and across meals.

2. Lack of fibre in the diet

Everyone struggles with fibre deficiency. However, this key component of the diet is essential for the proper functioning of the digestive system, regulating blood sugar levels and maintaining satiety. However, if you don't include it in your diet often enough, you may experience digestive problems and frequent hunger.

Foods rich in fibre include whole grains (oats, quinoa, whole wheat bread, brown rice, whole wheat pasta...), various types of legumes (beans, lentils, chickpeas...), as well as fruits and vegetables (apples, pears, broccoli, spinach, carrots, etc.). Alternatively, you can also reach for dietary supplements such as psyllium or apple fibre.

In addition to the foods listed above, it's important to follow a balanced diet and remember that fibre should be a part of every meal. This will ensure that your body gets enough fibre for proper digestive function and a longer‑lasting feeling of satiety.

3. Excessive intake of simple carbohydrates

Simple carbohydrates raise blood sugar levels and are also digested faster. They are found in foods like sugar, sweets, syrups and honey. Their excessive intake can lead to sudden spikes in blood sugar levels, which leads to a rapid increase in energy and a subsequent crash or feeling hungry.

Conversely, complex carbohydrates, found in cereals or legumes, are digested more slowly and thus provide longer‑lasting energy as well as a prolonged feeling of satiety.

4. Lack of hydration

Lack of hydration is an often underestimated problem. Water is an essential element for the body to function — one of the consequences of not drinking enough can be feeling hungry more often. The saying "hunger is thirst in disguise" may not be used in vain, as dehydration in certain situations stimulates appetite. This should not always be followed when experiencing the physiological symptoms of hunger, i.e., weakness or stomach growling. Sufficient nutrients are essential for maintaining health.

Lower water intake can have other unpleasant consequences: fatigue, poor concentration and digestive problems. Dehydration can also lead to kidney stones. Therefore, it is crucial to ensure adequate water intake during the day.

How to Stop Feeling Hungry All The Time

What to do about emotional hunger?

Emotional hunger can be difficult to control, even though it has no physical cause. This kind of hunger can arise for a variety of reasons, including:

  • Stress and anxiety: Chronic psychological stress can alter hunger hormones and trigger cravings.
  • Boredom: Eating out of boredom can be even more common than other types of emotional eating.
  • Social environment: A study of 65 university students found that those who sat with someone who got a second helping of food were 65% more likely to have a second helping themselves than those who sat with someone who didn't get a second helping.
  • Lack of sleep: Sleep can have a strong influence on your eating habits. Some studies show that adults who don't get enough sleep reach for high‑calorie foods specifically for the earliest possible energy boost.

One of the first steps to addressing psychological hunger is recognising that it is an emotional need rather than a physical hunger. How can we tell? The moment you experience cravings, it might be worth stepping up to a more balanced and wholesome meal. If this step is enough, it is probably physical hunger. However, if, even with a full stomach, you crave chips or chocolate, you are more likely to be emotionally hungry. So, you need to focus on your emotional needs. Instead of resorting to junk food because of emotional hunger, consider alternative strategies. Go for a walk, exercise, meditate, write in a journal or engage in any hobby you enjoy. These (or other) activities can help manage stress and emotional discomfort, which can, in turn, reduce feelings of emotional hunger.

However, it's good to keep some indulgence in mind. There's no need to feel guilty for succumbing to emotional hunger at times. Everyone can have periods when they try to soothe their emotions with food. However, it is important not to view this situation as a failure but rather as an opportunity to learn to better recognise your needs and find healthier ways to deal with them.

Bottom line

Frequent hunger can be caused by physical or psychological factors, and both have a significant impact on a person's health and lifestyle. Physical hunger can be linked to insufficient energy, protein or fibre intake, while emotional hunger often arises in response to stress, anxiety or other emotional factors. Addressing these problems, therefore, requires, first and foremost, the identification of the specific causes and subsequent modification of eating habits.

The 10 Best Complex Carbs Sources
The 10 Best Complex Carbs Sources
You don't need to avoid carbohydrates, just make good choices. Which sources of complex carbohydrates are worth reaching for?
Psyllium Husk: What It Is, Benefits and Weight Loss
Psyllium Husk: What It Is, Benefits and Weight Loss
Psyllium contains soluble fibre, which is essential for proper digestion and nourishment of the intestinal microflora. What makes psyllium different from other fibres and how to take it for maximum benefits?
How to Calculate and Set Your Calorie Deficit?
How to Calculate and Set Your Calorie Deficit?
A calorie deficit is the basis of successful weight loss. But what do we mean by this concept, and how do we put this knowledge into practice?
Why Am I Always Bloated? 7 Common Causes
Why Am I Always Bloated? 7 Common Causes
Almost everyone has encountered a bloated belly, and everyone agrees that it can make the day really unpleasant. However, if digestive problems are recurrent or even permanent, you need to take action. In today's article, we will present you 7 possible causes of a bloated belly along with their solutions!
How to Increase Iron Levels Naturally?
How to Increase Iron Levels Naturally?
We don't have much iron in our body, but it is still essential for the functioning of the organism. What functions does iron perform in the body and what foods are the best to supplement it with?
1800 Calorie Weekly Meal Plan
1800 Calorie Weekly Meal Plan
Not everyone is lucky enough to be able to prepare all their meals during the day. If you only have a few minutes for lunch, and you often have to turn to a fast food restaurant, we have a solution for you in the form of meal prepping. With the help of meal prepping, you can also conveniently and easily lose weight.
The 8 Best Probiotic Foods
The 8 Best Probiotic Foods
Not only dietary supplements contain high amounts of probiotic cultures. Which foods are among the richest natural probiotics?
What (Not) to Eat When Trying to Lose Weight?
What (Not) to Eat When Trying to Lose Weight?
You may have come across a long list of foods on the internet or in magazines that should be strictly avoided when losing weight. If you want to learn how weight loss really works and which foods to really (not) eat, read this article.
Tribulus Terrestris: What It Is, Effects and Dosage
Tribulus Terrestris: What It Is, Effects and Dosage
Tribulus terrestris is a popular plant extract that men like to use to increase testosterone levels and libido. But is this really the case, or is it just a placebo effect?
Which Nuts are the Healthiest?
Which Nuts are the Healthiest?
When choosing nuts, we often ask which type is actually the healthiest. Is it even possible to say? What makes each type of nut nutritionally superior and which is the most nutritionally valuable?
Should You Mix Whey Protein Powder with Milk or Water?
Should You Mix Whey Protein Powder with Milk or Water?
Whey protein is the most widely used dietary supplement in the fitness world, which is associated with many issues. One of them is the method of its preparation - is it better to mix the protein with water or milk?
What's The Difference Between Soluble and Insoluble Fibre?
What's The Difference Between Soluble and Insoluble Fibre?
Fibre is divided into soluble and insoluble, and together both types of fibre form an important part of your diet. What are the differences between soluble and insoluble fibre?
How and When Should You Use Protein for Weight Loss or Muscle Gain?
How and When Should You Use Protein for Weight Loss or Muscle Gain?
Protein can ease our way to losing weight as well as gaining muscle. However, it's not an all‑powerful wizard and must be handled with skill. Learn how to use protein relative to your goals and master the protein magic.
How to Eat More Healthy?
How to Eat More Healthy?
You've probably come across the term "healthy eating" before — but what does it mean, and how can you best put it into practice? This article will help you.
Which Lactose Free Protein Powder Should You Choose?
Which Lactose Free Protein Powder Should You Choose?
Are you lactose intolerant and wondering what protein is right for you? After reading this article, you will be more informed.