Hungry After Eating? This Could Be Why…
Hungry again? It’s not just you – turns out, feeling hungry all of the time is more common than you might think. These cravings don’t just disrupt our eating habits and food budgets, but they can also become highly frustrating and inconvenient.
Google searches in the UK for ‘most filling low-calorie foods’ have spiked by 250% in the past week, highlighting a rising interest in foods that keep us full for longer. This could reflect that Brits are feeling hungrier during the winter months, a time when colder weather and reduced daylight may influence cravings.
Anna Tebbs is a Nutritionist at meal-box delivery service Green Chef. She told Belle About Town: “Persistent hunger serves as a crucial warning, indicating potential lifestyle and dietary imbalances that, if unaddressed, can not only disrupt daily energy, focus, and productivity but also pose risks to long-term physical and mental health.
“Constantly feeling this way is a reminder to check how our body’s needs align with our daily routines. Fixing this isn’t just about stopping the hunger; it’s a crucial step towards a healthier, more balanced life. When we understand and address why we’re always hungry, we can regain control and prevent feeling unnecessarily hungry.”
To help combat these cravings, here are some of Anna’s tips to help curb persistent hunger…
- Up Your Water Intake
Dehydration can often be mistaken for hunger, as the body may interpret thirst as a need for food. To address this, make a conscious effort to stay hydrated by drinking at around eight glasses of water a day. Additionally, incorporate hydrating foods like water-rich fruits and vegetables into your diet. - Add More Protein To Your Diet
Protein plays a crucial role in maintaining a feeling of fullness. Ensure you include a varied range of lean protein sources into your diet, such as chicken, fish, beans, nuts, and tofu. This not only helps control hunger but also provides essential nutrients for overall health. - Increase Your Fibre Intake
Fibre adds bulk to meals and promotes a sense of fullness. Opt for whole grains, legumes, fruits, and vegetables to increase your fibre intake. Not only does this aid in satiety, but it also supports digestive health. - Mindful Snacking
Avoid reaching for less nutritious snacks out of boredom or habit. Instead, choose nutrient-dense options such as fruit, nuts or legumes, and pay attention to portion sizes. Practising mindful snacking can help regulate your appetite and contribute to a healthier approach to eating throughout the day. - Avoid Emotional Eating
For some of us, stress can lead to emotional eating, typically involving high-calorie comfort foods. Combat stress by practising effective stress management techniques, such as deep breathing, meditation, or engaging in activities that bring you joy and relaxation. - Look at Fat in the Diet
Healthy fats contribute to a feeling of satiety and support various bodily functions. Incorporate sources of healthy fats, such as avocados, nuts, seeds, and olive oil, into your diet for a balanced and satisfying approach to eating. - Cut Out Refined Carbohydrates
Refined carbohydrates can cause rapid spikes and crashes in blood sugar levels, leading to increased hunger. Opt for complex carbohydrates like whole grains, quinoa, and sweet potatoes to provide sustained energy and help regulate appetite. - Don’t Skip Meals
Skipping meals disrupts the body’s natural hunger and fullness cues, often leading to overeating later in the day. Plan regular, balanced meals and consider incorporating healthy snacks to avoid prolonged gaps between eating. This helps stabilise blood sugar levels and promotes more consistent energy throughout the day. - Get Outside and Get Active!
Sedentary lifestyles can contribute to increased feelings of hunger. Aim for at least 150 minutes of moderate-intensity exercise per week to not only support overall health but also help regulate appetite and promote a healthy metabolism. Here are some great ways to get active outside this winter.
- Medical issues or medications can also influence hunger levels, emphasising the need for personalised and informed approaches to dietary changes. If you have symptoms that are causing concern please seek advice from a healthcare professional.
