- There are lots of sneaky reasons we feel hungry, even when we eat balanced, nutritious foods.
- These include stress, hormones, medications, lack of sleep, thirst and intense exercise.
- Tweaks, like getting enough sleep, drinking water and taking time to de-stress, can help.
Always feeling hungry, even after a big meal? You’re not imagining it. Your stomach may be full, but that persistent urge to snack can still creep in, thanks to some sneaky triggers that have nothing to do with what you ate.
So, we spoke with registered dietitians to uncover the surprising reasons your brain (and body) might be sending you signals to eat, plus science-backed tips to help you feel more satisfied.
Buckle up, what we found out might just surprise you!
1. You’re Stressed Out
Dietitians unanimously agree that stress is a major culprit behind those hunger pangs. Research has found that when faced with stress, people tend to consume fewer nutritious foods while also reaching for less-healthful options. Toby Amidor, M.S., RD, suspects this is due to the spike in the stress hormone cortisol that can lead to increased hunger and cravings for specific foods. Dustin Moore, Ph.D., RDN, agrees. “There are lots of clinical trials demonstrating how acute stressors lead to increased total energy intake in the general population,” he says.
While you can’t make stress disappear, it can be helpful to recognize the link between stress and hunger. That way, next time you’re stressed and inexplicably hungry, you can make the connection. Then, try some deep breathing or a short walk, if you can swing it.
2. You’re Going Through Menopause or Perimenopause
Adding to the list of symptoms women experience during menopause and perimenopause is increased hunger. This is mainly due to hormonal changes, especially the decline in estrogen, which naturally helps suppress hunger, says Amidor.
That’s not all. As many as 80% of women report experiencing troublesome menopausal symptoms, and 20% to 30% of women say their symptoms are severe. Between headaches, hot flashes, mood swings and joint pain, no wonder many women find this life change to be stressful. That stress, combined with hormonal shifts, can deliver a double whammy where hunger is concerned.
3. You Aren’t Getting Enough Sleep
Moore notes that sleep is another major factor that can silently disrupt your hunger cues. In fact, research shows irregular sleep patterns can throw off the body’s internal hunger and fullness cues. “Consistently poor sleep patterns are associated with changes in the hormones ghrelin and leptin that affect appetite,” says Moore. The less sleep a person gets, the more hunger-stimulating ghrelin and the less hunger-stopping leptin your body produces, he says.
4. You’re Taking Certain Medications
Necessary as some medications may be, they can often alter your appetite. Amidor points out that some medications, like corticosteroids and cancer drugs, can affect appetite., Gabapentin, tricyclic antidepressants and some older antihistamines (like cyproheptadine) may also make you hungrier.,
If you are experiencing appetite changes related to your medication regimen, Amidor suggests speaking with your health care provider to see if there is another medication you can take instead. In the event there are no alternatives, she recommends working with a dietitian to help you come up with nutrient-rich, satisfying snacks to reach for when hunger strikes.
5. You Haven’t Had Enough to Drink
Thirst can often masquerade as hunger. Why? Your brain’s thirst and hunger centers are neighbors, located in close proximity to one another in the hypothalamus. Sometimes, their signals can get crossed. As a result, the thirst cues your brain should be receiving are mistaken for hunger. If you find yourself reaching for a snack shortly after a meal, try a glass of water first.
6. You’re Exercising Strenuously
If you’ve recently taken up an intense new exercise routine, like training for a marathon, you may not be eating enough to feed your muscles the carbs and protein they need to repair and replenish. The result? Your brain shouts out for more food to provide the glucose and protein it needs to keep your muscles strong and help them grow.
Intense training can also lead to decreases in body fat, which can lower levels of hunger-curbing leptin. That’s not a bad thing. It’s a natural survival mechanism, and it may actually mean you do need to eat more. The key is to fuel strategically, providing your muscles with high-quality sources of lean protein and carbohydrates for maximum repair and rebuilding.
Tips to Promote Satiety
Feeling full and satisfied after you eat is key for managing hunger and keeping your energy levels steady throughout the day. Keep these tips in mind to promote satiety.
- Focus on protein, fiber and healthy fats. Satisfying snacks and meals combine all three of these slowly digested nutrients. In addition to keeping you full, protein supports lean muscle maintenance, fiber keeps your digestive system running smoothly, and healthy fats help you absorb fat-soluble vitamins.
- Hydrate regularly. To make sure hunger pangs aren’t actually your body’s request for fluids, drink plenty of fluids, especially water, throughout the day. If plain water isn’t your thing, consider adding fresh citrus or berries for a flavor pop.
- Get adequate sleep. Lack of sufficient sleep disrupts your body’s hunger hormones. Logging enough sleep will help promote satiety and leave you energized to tackle whatever the day has in store.
- Pencil in some “me” time. If you’re stressed out (and who isn’t?), make sure you’re giving yourself the time you need to unwind and decompress. It won’t just help rein in hunger, it will make you feel better overall!
Our Expert Take
There are lots of reasons hunger can sneak up on you—even if you’re regularly eating balanced meals and snacks. Nutrition experts note that factors, such as stress, hormonal shifts, lack of sleep, certain medications, thirst and intense exercise, can all cause hunger. So, it might not be about what you’re eating at all. Fortunately, strategies like prioritizing sleep, managing stress and making sure you’re hydrating throughout the day can help. But if those aren’t enough, consider a few visits with a registered dietitian, who can help you tune into your body’s signals and create a meal plan that fits your unique needs.