Have you ever wondered why you’re feeling hungry all day? Perhaps you’re thinking that this is a normal feeling when you are trying to lose weight. The truth is however, in order to lose weight we need to burn more calories than we consume, but that doesn’t mean to simply eat less and less or that we need to be hungry all the time. In fact, if you are hungry all the time, then you are less likely to reach your goals as you may be slowing down your metabolism and will end up feeling irritable, agitated and tired. Let’s break down this myth and talk about 3 reasons why you’re hungry all the time, and how you can change it.
You Are Not Eating Enough Protein
Many people are not consuming enough protein throughout the day even when they try to add enough sources to their meals. You want to focus on getting lean protein sources into your day and aim for a protein source with each meal and snack. Common sources of protein include lean meats like chicken and ground turkey, tofu, whole eggs, a combination of rice and beans, and fish. Protein plays an important role in our bodies by helping to build and repair muscle and helps keep you full throughout the day. You should be consuming anywhere from 0.8-1.2 grams of protein per kilogram of body weight to ensure you are giving your body the adequate protein it needs. Protein will help keep you full and satiated after your meals. *Tip! The digestion of protein in your body will burn more calories than the digestion of fats and carbohydrates, helping you lose more weight.
You’re Not Sleeping Enough
We all know that we need 6-8 hours of sleep every night, but did you know it could be affecting your hunger as well? If you’re not sleeping enough, the hormones that help to control your appetite become imbalanced, where ghrelin is overproduced further increasing your appetite while leptin, the hormone that decreases hunger, is underproduced. With this imbalance, you may find yourself hungry even a few hours after you have eaten a meal! Instead, try to hit the sheets earlier to get those 6-8 hours every night. If you’re struggling with falling asleep, try setting new routines for yourself. For example, you could try putting away all electronic devices at least an hour before bed, try journaling, or do something that relaxes you- like taking a bath. This increase in sleep will help you with your appetite ultimately pushing you forward in your weight loss journey.
You’re Drinking Your Calories
If you find yourself with few calories leftover in your day but you’re still starving, then check back on how many calories you may be consuming through your beverages. High calorie drinks are a sneaky way to add to your calorie count and sugar levels throughout the day. Worse yet, they usually don’t have key nutrients in them and are packed with sugar or chemicals that don’t keep you full. You may find yourself craving most soda beverages for the caffeine and sugar content that your body becomes addicted to. Before you know it, several cans of your favorite cola could add up to 420 calories and a whopping 117 grams of sugar! Instead of grabbing the sugary drinks, try aiming to increase your water intake throughout the day or opt for lower calorie beverages like tea or seltzer water. Be sure to reach for nutrient dense foods as well to replace any beverages you might be having as a meal or snack. Sooner than later, you’ll start to notice the difference in your hunger levels and increased energy.
With these 3 tips, you’ll decrease your hunger and be on your way to reaching all your goals! Being hungry isn’t only uncomfortable, it’s agitating and a constant reminder that you are not giving your body the energy and fuel that it needs. Once you start incorporating these tips into your everyday routines, you’ll find yourself feeling more energized and all around better which is what we all want!