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Always hungry? The big question is: why? Hunger is complicated. There are many factors that can affect hunger, and I think of them in four categories. The thyroid produces hormones that maintain body metabolism, so when something goes wrong here, you may notice a change in appetite, among other symptoms. Alternatively, if you continue to gain weight without obvious explanation, an underactive thyroid may be a contributor as well.
Insomnia and chronic lack of sleep cause hunger hormones to rise as the body fights to stay awake during the day. Obesity itself can make you feel hungrier. Excess fat and weight gain leads to decreased sensitivity to insulin, which may result in the sensation of increased hunger.
Additionally, you may be mistaking feelings of thirst for feelings of hunger. Consuming lots of high fiber foods helps keep hunger well managed. Additionally, a high fiber intake influences the release of appetite-reducing hormones and the production of short-chain fatty acids, which have been shown to have fullness-promoting effects Several studies have found that soluble fiber, or fiber that dissolves in water, is more filling than insoluble fiber 27 , 28 , Many different foods, such as oatmeal, flaxseeds, sweet potatoes, oranges, and Brussels sprouts, are excellent sources of soluble fiber.
If your diet lacks fiber, you may find that you are always hungry. This is because fiber plays a role in reducing your appetite and keeping you full. Although it may save you time, distracted eating can be detrimental to your health. Several studies have shown that those who engage in distracted eating are hungrier than those who avoid distractions during mealtimes In one study, 88 women were instructed to eat either while distracted or sitting in silence.
Those who were distracted were less full and had a significantly greater desire to eat more throughout the day, compared with the non-distracted eaters Another study found that people who distracted themselves with a computer game during lunch were less full than those who did not play the game. To avoid distracted eating, you can try practicing mindfulness, minimizing screen time, and silencing your electronic devices. Distracted eating may be a reason why you are always hungry, as it makes it difficult for you to recognize feelings of fullness.
Individuals who exercise frequently burn a lot of calories. This is especially true if you regularly participate in high-intensity exercise or engage in physical activity for long durations, such as in marathon training.
Research has shown that those who exercise vigorously on a regular basis tend to have a faster metabolism, which means that they burn more calories at rest than those who exercise moderately or live sedentary lifestyles 34 , More recently, however, a systematic review of studies found no consistent evidence to support increased energy intake during exercise. Additional randomized studies are needed The results were similar for men Although several studies have shown exercise to be beneficial for suppressing appetite, there is some evidence that vigorous, long-term exercisers tend to have greater appetites than those who do not exercise 39 , 40 , 41 , You can prevent excessive hunger from exercise simply by eating more to fuel your workouts.
It is most helpful to increase your intake of filling foods that are high in fiber, protein, and healthy fats. Another solution is to cut back on the time you spend exercising or reduce the intensity of your workouts. Individuals who regularly exercise at a high intensity or for long durations tend to have greater appetites and faster metabolisms.
Thus, they may experience frequent hunger. Alcohol is well known for its appetite-stimulating effects Studies have shown that alcohol may inhibit hormones that reduce appetite, such as leptin, especially when it is consumed before or with meals.
For this reason, you may feel hungry often if you drink too much alcohol 43 , 44 , In one study, 12 men who drank 1. They were also more likely to consume high amounts of high fat and salty foods Alcohol may not only make you hungrier, but it also impairs the part of your brain that controls judgment and self-control. This may lead you to eat more, regardless of how hungry you are Drinking too much alcohol may cause you to feel hungry frequently due to its role in decreasing the production of hormones that promote fullness.
If you consume a lot of liquid foods, such as smoothies , meal replacement shakes, and soups, you may be hungrier more often than you would be if you ate more solid foods. One major reason for this is that liquids pass through your stomach more quickly than solid foods do 49 , Furthermore, some studies suggest that liquid foods do not have as great of an impact on the suppression of hunger-promoting hormones, compared with solid foods 49 , Eating liquid foods also tends to take less time than eating solid foods.
In one study, people who consumed a liquid snack reported less fullness and more feelings of hunger than those who consumed a solid snack.
They also consumed more calories throughout the day than the solid-snack group To prevent frequent hunger, it may help to focus on incorporating more solid, whole foods into your diet.
Liquid foods do not have the same effects on keeping you full and satisfied as solid foods do. For this reason, you may feel hungry frequently if liquids are a major part of your diet. This is mostly due to its effects on increasing levels of cortisol , a hormone that has been shown to promote hunger and food cravings. For this reason, you might find that you are always hungry if you experience frequent stress 53 , 54 , 55 , In one study, 59 women who were exposed to stress consumed more calories throughout the day and ate significantly sweeter foods than women who were not stressed Another study compared the eating habits of young girls.
Those with higher stress levels were more likely to overeat than those with lower levels of stress. Mental health conditions, such as depression and stress, can also lead to appetite changes and overeating. Your doctor may refer to your increased appetite as hyperphagia or polyphagia. Your treatment will depend on the underlying cause of your condition.
You may have an increased appetite after engaging in sports or other exercise. This is normal. If it persists, it might be a symptom of an underlying health condition or other issue. If your appetite has significantly and persistently increased, contact your doctor.
Your doctor will probably want to perform a thorough physical examination and note your current weight. Depending on your symptoms and medical history, your doctor may order one or more diagnostic tests. For example, they may order blood tests and thyroid function testing to measure the level of thyroid hormones in your body. Their recommended treatment plan will depend on the cause of your increased appetite. If they diagnose you with an underlying medical condition, they can help you learn how to treat and manage it.
They can also instruct you how to recognize the early warning signs of low blood sugar , and how to take steps to correct the problem quickly. Low blood sugar is also known as hypoglycemia and can be considered a medical emergency. If not properly treated, it can lead to loss of consciousness or even death.
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