Why am I so hungry? Key reasons for increased appetite

Why am I so hungry? Experiencing sudden spikes in appetite can feel overwhelming. But the truth is that it’s quite common.

There are many reasons why you might feel hungrier than usual. The main ones include:

• Psychological hunger
• Increased stress
• Lack of nutrient balance
• Lack of hydration
• Poor sleep
• Eating in a hurry
• Use of certain medications

Though reasons can vary, it’s possible to learn how to distinguish physiological hunger from emotional one by common characteristics. And it’s also possible to gain back control over your appetite through implementing the right strategies.

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Why am I so hungry? You might be surprised, but millions of people ask the same question. From a physiological perspective, hunger is just a mechanism your brain uses to signal its need for food. When the body lacks fuel, you may feel grumbling in your stomach, become irritable, and even feel lightheaded.

But it’s not always just that simple.

Apart from physiological hunger, it’s also common to experience emotional hunger. It can manifest during times of increased stress or emotional emptiness. And it can feel overwhelming.

This article aims to help you answer the question “Why am I so hungry all the time,” and offer effective solutions. Let’s get to it!

What Is Hunger?

Why do I feel hungry all the time? Before you can answer this question, you need to understand what hunger is in the first place and learn how to distinguish its types.

Basically, there are two types of hunger:

• Physiological – This type of hunger is a natural physiological mechanism that’s essential for our life. It’s triggered when your body needs more calories to function properly. When this happens, your stomach contracts, which is why it’s typical to feel empty and grumbly sensations in it, and releases ghrelin, which is known as a “hunger hormone.”
• Emotional – Apart from physiological hunger, it’s also not uncommon to feel emotional or psychological hunger. This is a state that feels like hunger. However, it takes place when there is no physiological need for nutrition. Often, this kind of hunger is associated with a craving for a very specific kind of food, for example, sweets, snacks, or else. The cause of non-physiological appetite can be an emotional challenge, for example, stress or a lack of positive emotions. Also, psychological hunger can be caused by a habit, for example, a habit of eating while watching a movie or a habit of eating at a certain time of the day. And it can be triggered by environmental cues, for example, when you gather with friends in a restaurant – you may not be hungry physically, but will have a temptation to eat if everyone else is eating.

How to Distinguish Between Physiological and Psychological Hunger

It’s normal to experience both physiological and emotional hunger from time to time. The only problem is that telling the difference isn’t easy. And if you can’t tell the difference, it can be easy to succumb to emotional hunger and overconsume your daily calories, which can lead to weight gain and health issues.

So, how can you understand whether you actually need to eat or not? To tell the difference, you should assess the characteristics of your hunger.

Characteristics of physiological hunger:

• Usually appears 2-3 hours after the last meal if it was satisfying.
• Can be accompanied by physical sensations, such as stomach emptiness and growling.
• Physical sensations typically don’t appear out of nowhere, but build up gradually.
• It’s possible to feel mood changes, anxiety, fatigue, and a lack of concentration.
• There is usually no very specific food that you desire.

Characteristics of emotional hunger:

• Can occur at any time, no matter when you ate the last time.
• The sensations usually take place due to the onset or intensification of certain emotions, such as stress, anxiety, joy, anger, or sadness.
• There might be physical sensations in the stomach, but they are typically linked to anxiety.
• The appetite occurs rapidly and feels intense.
• There is a desire for a specific type of food, often, something sweet, salty, or crunchy.

Why Am I So Hungry? Top 7 Reasons

If you are regularly experiencing strong hunger that comes out of the blue, even if you just had a hearty meal recently, it’s natural to start asking yourself: Why am I so hungry all the time? The truth is that there might be deeper and less obvious reasons than physiological hunger.

Let’s look at the top 7 reasons:

1. You’re Psychologically Hungry

This is the issue we’ve discussed earlier. This type of hunger usually appears when you need to make up for emotional emptiness or want to feel comfort and satisfaction to handle negative emotions. And yes, eating something flavor-intense like sweets or salty snacks can make your brain release hormones of happiness. But this will only make you feel better for a short time. In the long run, this will only reinforce your emotional-eating behavior.

2. You Are Under Stress

The hormone released in the state of stress, cortisol, is one of the main appetite-related hormones. When it builds up in your body, it can make you feel hungrier than usual.

3. Your Meals Aren’t Nutritive Enough

When you feel hungry soon after eating, this doesn’t always mean that it’s emotional hunger. In fact, it can be physiological hunger, especially if your diet is nutritionally off. When you don’t fuel your body with enough protein, fat, and complex carbohydrates, you can feel an intense appetite throughout the day. This is because these nutrients slow down your digestion and thus, help you feel full for a longer time.

4. You Need Water

Though it may not be obvious, sometimes, when your appetite appears out of sudden, it might just be thirst. Studies confirm that the feelings of thirst and hunger are easy to mistake because they often come with similar physical sensations and discomfort.

5. You Need to Improve Your Sleep

Why do I feel hungry all the time? Here comes another not-so-obvious reason. Your sleep schedule and appetite are closely related. According to the Sleep Foundation, a lack of sleep can make you consume more calories during the day. This is because sleep deprivation results in an enhanced production of the hormone ghrelin, which increases a sense of hunger.

6. You’re Eating in a Hurry

Fullness is a complex process that also involves hormones. When you are eating, your fat cells start developing the hormone leptin. Once your body receives enough food, leptin is released into the bloodstream to signal to the brain that you are full. This process takes time, on average, about 20 minutes. Respectively, when you eat in a hurry, your brain just doesn’t have enough time to know when you are full. This way, it’s very easy to overeat.

7. Your Medication Gets in the Way

Some medications can also affect your appetite. For example, oral contraceptives, some antidepressants, anti-seizure drugs, and steroids can make you feel hungrier than usual. If you notice increased appetite after getting on your medication, you should see a doctor and discuss possible alternatives.

How to Stop Being Hungry: Practical Tips

If the question “Why am I always so hungry” keeps getting on your nerves, now you see that the reasons can be quite different. Luckily, there are some ways to stabilize your appetite. Here are the best tactics you can try:

• Stay hydrated. Water typically makes you feel full, which is why increasing your daily consumption of water is a good strategy to address increased appetite. You can try tactics like drinking lemon or warm water. Also, it can help to have a glass of water before your meals to feel satiety faster.
• Wait it out. Sometimes, you may feel sudden cravings for sugar, salt, or other foods. This can be a manifestation of emotional hunger. Or it can occur when you’ve just finished eating because the signal of fullness hasn’t reached your brain yet. In any case, waiting some time before you start looking for something to snack on can help you prevent overeating and control your appetite.
• Incorporate healthy eating techniques. It’s important how nutritious your meals are. To prevent boosts in appetite, you should strive for a perfect balance of proteins, fats, and carbs in your diet. A balanced diet will help you feel full for a longer time. Also, try incorporating positive habits like eating without watching TV and enjoying your meals for a longer time.
• Start a food diary. Journals that keep track of what and when you eat are an effective psychological tool that can help you gain back control over your appetite. It can also help you see how balanced your diet is and implement positive changes. So be sure to try running a food diary yourself.

FAQ

What is the difference between physiological and psychological hunger?

Physiological hunger appears when your body needs food to function. It usually appears 2-3 hours after the last meal and gradually gets stronger. It’s often accompanied by stomach emptiness and growling. Emotional hunger, on the other hand, often appears suddenly and is instantly intense. In many cases, it comes with craving a specific type of food.

Why am I so hungry?

It can be a result of physiological or emotional hunger. Apart from this, there are a few other, not very obvious reasons. These include increased stress, a nutritional imbalance in your meals, fast eating, lack of sleep, thirst, or specific medications.

How to stop being hungry?

First and foremost, it’s important to learn how to distinguish between emotional and physiological hunger and clearly see the reasons that cause increased appetite. When you learn to see the cause, you should be able to find an effective solution. Some tactics that work include staying hydrated, implementing positive eating habits, waiting before you satisfy your cravings, and running a food diary.

Conclusion

Why am I so hungry? If this question has bothered you for a while, now you know that there is a big difference between physiological and psychological hunger. Although both are natural, distinguishing them is crucial for maintaining good weight and health. There are also other common causes of increased appetite, such as:

• Increased stress
• A lack of balance in your meals
• Insufficient hydration
• Poor sleep
• Eating in a hurry
• Consuming certain medications

Now, you should have a good understanding of the causes and the possible solutions to increased appetite. Don’t hesitate to implement the tips from this article now to gain back control!

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