Why Am I Always Hungry? What Your Body Is Trying to Tell You

If you often feel hungry, you're not alone. It's a common feeling which could be triggered by a number of root causes. In this article, we'll explore what those causes could be, and how simple lifestyle adjustments may help sustain fullness for longer.

Tiredness

Sleep is one of the most important factors in our overall wellbeing. And when we don't get enough sleep, it can have a significant impact on both our physical and mental health. [1] But did you know that tiredness and lack of sleep can also affect appetite?

Specifically, sleep quality and quantity can affect two hormones in your body: ghrelin (known as the 'hunger hormone') and leptin (known as the 'fullness hormone'.) Ghrelin and leptin play an important role in weight regulation, as they tell your brain whether you’re hungry or you’re feeling full. [2]

Insufficient sleep increases the levels of ghrelin that your body produces. This can trick your brain into thinking that you’re hungry, even when you’re not. As a result, feeling tired could prompt you to eat and consume more calories than you really need. [3]

Meanwhile, as your ghrelin levels increase, tiredness also causes your levels of leptin to decrease. [4] These hormone imbalances can further amplify feelings of hunger, particularly for calorie-dense foods that offer a quick energy release. So, if you find yourself reaching for a late-night snack, it may not be hunger; it could simply be tiredness.

Diet

We know the importance of eating a balanced diet, but some food types are more effective at promoting feelings of fullness than others.

Let's take fibre as an example. Eating a high-fibre diet has been shown to stimulate the release of certain appetite-reducing hormones, which can help you feel more satiated. [5] It also slows down the rate at which foods leave your stomach, which keeps you feeling fuller for longer. [6] However, most Canadians only manage around half of their recommended daily allowance (RDA) of fibre. [7]

And, unfortunately, not all foods are created equal. It's estimated that people in Canada consume almost 50% of their daily calories from ultra-processed foods (UPFs), like takeout and packaged snacks. [8] While UPFs might be cost-effective and convenient, they're also designed to be 'hyperpalatable'. [9] This means they typically contain more addictive ingredients like sugar, fat and salt, and less 'bulking' elements like fibre. This is why a diet high in UPFs is not only more likely to lead to overeating, but may also make you feel hungry more quickly than if you were eating an unprocessed diet.

Emotional eating

Many people will eat as a response to their emotions at some point during their lifetime. Emotional eating is often associated with feelings like stress and boredom, and also links back to our bodies' complex relationship with hormones.

For example, feelings of stress trigger the release of the hormone cortisol. Like ghrelin, cortisol increases psychological hunger and cravings for 'comfort foods', which are often high in sugar and fat. [10] Eating these foods then leads to the release of dopamine, a 'happy hormone', which temporarily provides comfort from stress. [11] However if your emotional eating starts to override genuine hunger, over time it can become harder to differentiate between the two.

Dehydration

Our bodies may sometimes mistake thirst for hunger. This is because the same part of your brain, the hypothalamus, regulates both. [12] If we misinterpret these thirst signals and eat more than our bodies actually need, it’s easy to get stuck in a cycle of perceived hunger.

Over time, this could stretch your typical appetite and may increase your risk of developing chronic conditions like hypertension (high blood pressure.)

Underlying health condition

In some cases, constant hunger could be a sign of an underlying health condition. If you notice any sudden changes in your hunger levels, or if you're experiencing an extreme appetite even after eating, it's important you discuss these symptoms with a healthcare professional.

This is because excessive eating, also known as polyphagia, can be a symptom of conditions like diabetes. [13] When diabetes is left untreated, your blood sugar levels are likely to fluctuate. This signals hunger to the body, even when you have recently eaten.

If in doubt, discuss your symptoms with your physician.

Tips to prevent overeating

We’ve put together some useful tips to help regulate your eating patterns, diet choices and calorie intake.

Sleep: Adults should aim for 7-9 hours of sleep each night. [14] Try limiting your exposure to blue light and technology for at least an hour before bed, and follow a consistent sleep and wake schedule every day to help regulate your body clock. [15]

Eat a balanced diet: Addressing any dietary deficiencies could help you to feel fuller for longer between meals. Focus on filling food types like proteins, healthy fats, whole grains and foods high in omega-3 fatty acids to improve satiety.

For more nutrition advice, take a look at Canada's Food Guide.

Eat little and often: If you find yourself snacking regularly, you may benefit from eating smaller serving sizes more frequently throughout the day instead of 3 large meals. Planning high-protein, high-fibre snacks ahead of time can also help you make healthier, more filling food choices.

Stay hydrated: It’s recommended that we drink 6-8 glasses of fluids each day. If you feel the urge to snack between meals, try drinking water first; it could just be thirst.

Practice intuitive eating: Intuitive eating is an approach to food which rejects diet culture and ‘rules’ around eating. [16] Instead it encourages you to trust your body's own hunger and satiety cues before, during and after meals. When eating, try to avoid other distractions and focus fully on your enjoyment of your meal.

If you think your hunger may stem from emotional responses, try keeping a food diary which tracks your mood and appetite to see if you can spot a pattern. If you identify an emotional trigger, try to find a non-food focused way to manage that emotion.

Most importantly, remember to be kind to yourself. It takes time to unlearn certain habits, especially when they're connected to primary emotions. But what matters is that you make changes that work for you and your body, on your terms.

If you’re considering treatment for weight loss or weight management, find out what treatment is suitable for you with MedExpress.

References

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