Why Do I Feel Hungry All the Time? Understanding and Managing Constant Hunger

Why do I always feel hungry

It’s a familiar story for many: you’ve just finished a meal, but not long after, your stomach starts grumbling again.

When I was overweight, this was a constant theme and battle for me!

Persistent hunger can be perplexing and, at times, frustrating. This applies whether you are trying to lose weigh tor not. Here, we’ll explore some potential reasons for this perpetual hunger and suggest practical solutions to tame those constant cravings.

1. Possible Causes of Constant Hunger

  • Dieting and Not Eating Enough: Quite often I get clients who feel guilty as they are dieting but find themselves “binging”. Sometimes this can be due to behavioural patterns or mental health related challenges. However, more often than not the problem is they are on a diet and are simply eating far too few calories. This leads to hunger that is just too hard to ignore. They are not “weak” they are just really hungry!
  • Physical Activity: If you’ve recently upped your exercise routine or engage in regular intense workouts, your body might be craving additional calories to repair muscles and restore energy.
  • Lack of Sleep: Studies have shown that insufficient sleep can lead to an increase in hunger hormone ghrelin and a decrease in leptin, the hormone that signals fullness.
  • High Sugar and Refined Carb Intake: Consuming foods high in sugars and refined carbs can cause a rapid spike in blood sugar followed by a sharp drop, leading to increased hunger.
  • Stress: Chronic stress can raise cortisol levels, which in turn can stimulate appetite, particularly for sugary, fatty comfort foods.
  • Thyroid Issues: An overactive thyroid (hyperthyroidism) can increase hunger. If you’re experiencing other symptoms such as weight loss, tremors, or heat intolerance, consult a doctor.
  • Medication: Some medications, including certain antidepressants, antipsychotics, and corticosteroids, can increase appetite.

2. Solutions to Curb Hunger

  • Don’t Starve Yourself: If you are trying to lose weight, keep in mind it is a marathon and not a sprint, so don’t starve yourself. Long and steady wins the race. If you want a hand working out how many calories to consume or what to eat to lose weight, I can help you.
  • Prioritise Protein and Fibre: Both protein and fibre can help you feel full. Include lean protein sources like poultry, fish, beans, and lentils in your meals. Add fibre-rich foods such as whole grains, fruits, and vegetables.
  • Stay Hydrated: Sometimes, our bodies mistake thirst for hunger. Ensure you’re drinking enough water throughout the day. Additionally, starting your meal with a glass of water can reduce the amount you eat.
  • Eat Regular, Balanced Meals: Eating at regular intervals can prevent extreme hunger pangs. Opt for balanced meals that include protein, good fats, and complex carbs.
  • Mindful Eating: Paying attention to what you eat and savouring each bite can make you more aware of your hunger and fullness cues. Don’t get distracted by the TV or social media while you eat. This practice also enhances the enjoyment of food, making you less likely to overeat.
  • Reduce Stress: Find healthy ways to manage stress. Consider relaxation techniques such as meditation, deep breathing exercises, or even a brisk walk.
  • Limit Sugary and Refined Foods: Minimise your intake of foods high in sugars and refined carbs. Instead, focus on whole foods.
  • Get Adequate Sleep: Aim for 7-9 hours of sleep per night. Establish a regular sleep routine and create a calming bedtime ritual to improve sleep quality.
  • Consult a Professional: If you’ve tried various methods and still feel constantly hungry, it might be time to consult a nutritionist or a medical professional. They can provide tailored advice and check for any underlying medical conditions.


While hunger is a natural sensation, feeling constantly hungry can be disconcerting. Understanding the potential causes and implementing practical solutions can help manage and reduce hunger pangs. Remember, it’s essential to listen to your body, eat nourishing foods, and seek professional advice if necessary. Staying attuned to your body’s signals will help you maintain a healthy relationship with food and ensure your well-being.

I can help you…

I am a Weight Loss Coach, successfully helping people just like you to lose weight and keep it off: