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  • Hungry All the Time? 
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Health and Fitness News

Hungry All the Time? 

This may be why.

For many people, dieting is equivalent to hunger. Unfortunately, this belief is rooted in dieting myths. Maybe on your diet you’ve cut back substantially on calories and eliminated all your favorite foods. Or perhaps on your diet you’ve started eating smaller portions and stopped eating snacks so you never feel full and are super hungry between meals.

When these hunger pangs persist for days or weeks on end, giving up on your diet is only a hunger pang away. That’s because eating fewer calories than normal can trigger the release of the hormone ghrelin. As a result, your appetite increases, making you feel hungrier than usual.

Want to actually lose weight with your diet? Next time your stomach growls, here’s how to translate what it’s saying to you.

You’re on the Wrong Diet

If you’re hungry all the time, maybe you’re on the wrong diet plan. Before starting a new diet, ask yourself if it’s a way of eating that’s sustainable for years. If not, it’s likely to fail in the long term. Many fad diets are low-calorie or overly restrictive to the point that you can’t help but feel weak, cranky, and hungry. Healthy diets are sustainable lifestyle changes.

You’re Skimping on Protein and Fiber

Protein is a macronutrient needed by the body for energy, metabolism, weight loss, and much more. Fiber is the roughage your body gets from plant foods. Foods high in protein and/or fiber help fill you up and take longer to digest. This means you have to eat less to feel full and energized. Any smart dieter includes a source of protein and fiber at each meal and snack for this reason. When you eat these nutrients, you eat fewer calories overall because it doesn't take as much to make you feel satisfied.

You’re Overeating Simple Carbs

Processing grains strips them of their valuable fiber and nutrients. Foods like white pasta, bread, cereal, cookies, and cakes contain these processed grains and are full of simple carbs. While these simple carbs may fill you up, they're digested quickly. As a result, you feel hungry soon after eating them. Simple carbs also cause a spike in blood sugar. And when blood sugar falls, you feel weak and hungry.

You’re Feeding Your Emotions

Many turn to food as a way to cope with, numb, mask, or avoid negative emotions. When anger, hurt, sadness, or depression rears its ugly head, food can provide temporary relief or distraction so you eat when you’re not truly hungry. If you know you’re an emotional eater, you may mistake emotional hunger for true physical hunger. Learning to identify when you’re being driven to food by emotion and not hunger will save you countless calories and added

You’re Not Sleeping Enough

When you consistently fail to get a good night’s rest, you may feel hungrier than normal. That’s because sleep plays an important role in hormone regulation. A lack of sleep causes an increase in your body’s ghrelin production, a hormone that stimulates your appetite, and a decrease in leptin, the hormone that suppresses your appetite. Even if you’re sleeping seven to nine hours a night, you may have a sleep disorder like apnea, which means you’re getting poor sleep. Treating such underlying conditions can give you the upper hand on weight loss.

You’re on Certain Medications

You may be doing all the right things, but still feel hungrier than normal because of the medication you’re taking. Medications such as corticosteroids, antidepressants, and antipsychotics can affect your metabolism and hunger signals. If you suspect your medication is causing you to feel hungrier than usual, talk with your physician about medication options.