Do You Feel Hungry All the Time? Here’s Why
I was standing in front of my open fridge the other night, staring at everything and nothing. I thought I was hungry, but what was I hungry for?
After several minutes, I settled for a piece of pre-sliced Swiss cheese. I didn’t savor it; I just inhaled it. Less than five seconds later, I thought, “That was dumb. I didn’t need that.”
Many of us have a love-hate relationship with food. It’s there to nourish us and give us energy and strength. More often than we care to admit, however, some of us turn to food when we don’t know what else to do with ourselves.
During times of stress, uncertainty, or sadness, we often look for ways to cope, and some of us feel the need to self-medicate. Maybe it’s not trauma we’re reacting to; perhaps we’re just bored and don’t know what else to do with ourselves. Some people turn to alcohol, compulsive shopping, chemical substances, or some other vice. I turn to food.
I know I’m not alone. I eat when I’m hungry. Sometimes when I’m not hungry I’ll have something to eat anyway. Because of my occasional not-hungry eating, my weight hasn’t always been stable.
Unlike most other vices, we can’t quit food. I’ve had to learn several tactics to identify my triggers and realize when my hunger wasn’t genuine hunger, but something else. Here are signs of that something else:
Am I Just Thirsty?
I’m horrible at hydrating throughout the day, even though I know that drinking plenty of water maintains brain function, keeps skin healthy, and promotes heart health. My strength trainer once told me that I should strive to drink twice my weight in ounces. Water consumption also helps weight loss because it reduces appetite, especially if you drink a couple glasses before a meal.
Do I Eat Too Many Refined Carbs?
You can find refined or processed carbs in white-flour foods like pasta and bread. They’re also in baked goods like cake and cookies and candy and soda. The refining process depletes food of their vitamins, fiber, and minerals, all of which can maintain a healthy weight. I admit I still prefer white flour in my pancakes. Wheat pancakes taste like potholders. Gross.
Am I Getting Enough Protein?
If you want to feel more full throughout the day, make sure you get enough protein, which has appetite-suppressing properties. Although I eat vegetarian most of the time, I don’t shy away from meat-based protein now and then. Chicken is my favorite. If you’re strictly a no-meat person, go for nuts, legumes, whole grains, and seeds.
Do I Take the Low-fat Thing Too Far?
Like many casual dieters, I’ve been trained to fear fat. On the contrary, eating a healthy amount of fat keeps us feeling full because fat takes longer to digest. I like healthy-fat foods like avocados, dark chocolate, cheese, and eggs. If you’re obsessed with buying foods with the low-fat label, keep in mind that manufacturers have likely traded in that fat for more sugar to keep it tasting good.
Do I Eat Like Cookie Monster?
Have you ever sat down with a delicious dish and wondered how it could disappear just minutes later? I’ve made food vanish like this plenty of times. It’s so disappointing for me when I look down at the now-empty plate that contained held my beloved sag paneer just minutes before. That’s when I realize that I didn’t allow myself to truly enjoy my meal.
I like eating with at least one other person. The talking and laughing slows me down, and I actually savor the flavors. I also won’t be raiding the fridge later in the day. Another trick is to put down your fork/spoon after each bite.
Am I Stressed Out?
Excess stress often means that our bodies have surplus cortisol, a hormone our adrenal glands release. Cortisol is necessary when we face genuinely stressful circumstances, say, being chased by a bear, because it helps trigger a response that helps us escape danger.
In our modern age, most of our stress comes from work or other worries we impose on ourselves. This mental strain causes us to produce more cortisol than we need. When we have no use for the extra amounts of this hormone, we risk high blood pressure and weight gain.
Do I Get Enough Sleep?
One in three adults say they don’t get enough sleep. This lack can lead to negative health effects down the road, one of which is false hunger. When we get adequate sleep, our bodies can better regulate ghrelin, a hormone that naturally spurs appetite. When we lose sleep, our ghrelin levels increase, and so does our perception of hunger.
Ideally, hunger alerts us that our bodies need more nutrition. Sometimes, when we think we need to eat, there might be something else going on. What I’ve covered are the non-hunger hunger triggers that affect me. For more reasons why you might be hungry, go to Healthline for more useful information and tips on recognizing real hunger.
Juliann Scholl, PhD, is a former professor and public health researcher who is now a freelance writer. She enjoys writing about wellness, travel, and making life changes.
Read more of her work at www.unsettledessence.com.
