You’ve woken up, you’ve eaten your breakfast, you’ve moved on to the next part of your day, yet somehow within 30 minutes… you can’t stop thinking about your next meal. What is going on?
While hunger pangs are your body’s clever way of letting you know that you need some more food for energy, you should definitely have a few hours after each meal where you’re satisfied and not hungry at all.
There’s no one-size-fits-all approach when it comes to nutrition, meal timing and snacks, but there’s probably something worth paying attention to if you’re feeling hungry for most of the day. Here are some of the most common culprits.
You’re not consuming enough calories
Every day your body burns a certain base number of calories by simply existing. Even if you were to do absolutely nothing from the moment you woke up to the moment you fell asleep, all your basic bodily processes such as circulation, digestion and cognitive function still require a significant amount of power. If you’re also adding in a workout routine, your body is going to burn even more energy, so it’s important to eat enough to fuel yourself and the level of exertion you’re asking of your body each day.
We’ve said it before and we’ll say it again, you don’t work out to earn your food.
“I cannot stress enough how important this is,” says YogaFokus trainer Katie Martin. “We get one body and we cannot expect it to thrive if we don’t put the good stuff in it!”
If losing weight is a goal of yours and you’re aiming to be in a calorie deficit, it’s important to make sure your deficit isn’t too dramatic. It could be worth experimenting with a slighter higher number of daily calories and learning more about NEAT calories to find your sweet spot.
If you’ve been strength training for a while, remember that muscle tissue burns more calories at rest than fat tissue, so a change in body composition can actually increase your daily energy requirements.
Your macronutrient balance is off
Carbohydrates are essential for energy and optimal performance, but protein and fats will help you feel full and stay satisfied for longer in between meals. It’s not just because they take longer to digest than carbs – research has shown that consuming protein can help to decrease the hormone grehlin, also known as the hunger hormone. Healthy fats in the form of nuts, seeds, avocado and oily fish can also help you feel more satisfied after each meal by triggering the release of hormones that generate a feeling of fullness.
Look at your plate before each meal and make sure you can tick off all three macronutrients, as well as some fibre which will go a long way to help you feel satisfied and support your digestive health. For high-fibre foods, try to include a variety of fruits and vegetables, beans and whole grains. And if you feel your best with a few snacks throughout the day, high-protein options can also help to keep you going for longer.
You’re not getting enough sleep
As strange as it might sound, sleep can play a huge role in your hunger levels, with research showing that a lack of sleep can interfere with your hormones that are responsible for feelings of hunger and fullness after your meals. According to the Cleveland Clinic, sleep helps regulate the grehlin hormone. Not getting enough sleep increases grehlin, making you feel like you want a snack when you probably need a nap. It’s not a coincidence if you feel constantly peckish after a terrible night’s sleep!
You’re not drinking enough water
After decades of being told as women that we’re probably misreading our hunger for thirst, we’re definitely not here to tell you to drink water every time you’re hungry (if you’re hungry, eat), but sometimes it can be easy to mix up the two.
A simple solution? Drink at least two litres of water every day and take regular sips to keep yourself hydrated. Having a glass of water 15-20 minutes before your meal can also help to give you a better gauge of how hungry you are when you begin to eat.
Your hunger is changing with your menstrual cycle
Hunger isn’t just to do with how empty your stomach is – your appetite and daily energy requirements are also affected by your hormones and menstrual cycle. If you find you seem to be particularly hungry for a week or so every single month, try tracking your appetite changes alongside your menstrual cycle and see if you can spot a pattern. Unlike men, our energy requirements change as we move through the different phases of our cycle and getting in tune with your cycle can help you to honour and nourish your body’s changing needs.
Your mealtimes are rushed or distracted
If you eat too fast, your brain sometimes hasn’t had time to register that you’re full, and the same goes for if you’re feeding yourself while your mind is preoccupied with your phone, TV, computer or a book. Whenever you can, try to eat slowly, paying attention to your meal and to your body’s changing signals as you eat. Yes, that means no more lunch breaks at your desk!
You’re stressed or sad
Just as food is such a central part of socialising and celebrating, it can also be a healing balm. Many of us turn to food during moments of stress or sadness, but that type of hunger doesn’t tend to have physical signs like a growling stomach, nor is it usually satisfied with food.
Disconnecting food from emotion is not the goal here – mealtimes can be such rich, emotional, social experiences – but it’s more about being aware of the reason why you’re eating. If it’s to deal with difficult emotions or feel positive ones, it could be worthwhile to reflect on other more helpful types of self-care such as phoning a loved one, going for a walk in nature or journalling.
Your alcohol consumption is playing a role
Research has shown that drinking alcohol can increase your focus towards food, with the urge to snack being higher after alcohol consumption. YogaFokus’s head trainer and co-founder Kayla Itsines doesn’t drink alcohol as she prefers how she feels without it, and she wants people to know that you don’t have to drink if it doesn’t feel right for you. If you’re sober-curious or interested in understanding how your body is affected by alcohol, it can help to keep a diary with notes on what you’ve had to eat and drink and how you feel.
Your medication is messing with your hunger
Different medications can have a wide range of side effects, so if you’ve recently started taking something new and have noticed a change in your appetite, it’s best to check in with your doctor to ask if the change is expected or if there are other options available to you.
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Fuel your body, fuel your lifestyle
The art of listening to your body can be a hard one to master, but it’s so worthwhile to discover a routine and health habits that enable you to feel your best. If your constant hunger doesn’t seem to have an obvious explanation, it’s always best to see your healthcare professional for advice.