Why am I always hungry?

LMax1179

My total caloric intake per day is 1490. I'm finding that I'm hungry...all day long! I try to eat a bigger breakfast but don't always have the time. In that case I try to go with more protein but by 10am, I feel like I need to eat again. I spend my days being really hungry. I've been tracking for about 6 months but have been better at tracking EVERYTHING for about 2 months. Does anyone else have this problem? Should I be eating more calories? Should I be eating different foods? Any suggestions are helpful! Thanks!

ndj1979

what percent of your diet is coming from fats? usually if you eat foods higher in fats it will make you feel more satiated....

4legsRbetterthan2

I don't know your stats but you calorie goal in general does not sound worrisome.

1. Make sure you are drinky enough water, sometimes being thirsty can make you think you are hungry.
2. Stay busy, alot of people want to eat when they are bored even though they are not really hungry at all.
3. As for the specific foods and scheduling, you will just have to play around with that youself. Some people swear you need to eat a big breakfast, personally if I don't eat breakfast at all I don't get hungry in the morning. Typically people feel fuller when they have more protein and fat in their diet, but it sounds like you already knew that.

Hopefully something in there will be helpful to you, I know being hungry is just no fun.

maxit

I am more satisfied when my intake includes enough fat, protein and fiber. Also, some foods will be more filling for the same # of calories (apples, for me, work very well, but the same # of calories in peanuts don't, e.g.) Maybe you should be eating more calories. Maybe you should be eating the same calories but more frequently. Maybe you should be eating the same calories but spread out differently (more in the morning, fewer at night, e.g.) In any case, pick a strategy and live with it for a couple of weeks, notice how you respond, and adjust accordingly.

muse09

Eating breakfast doesn't always curb cravings throughout the day. Some people actually find themselves becoming more hungry after eating breakfast.

I used to eat a really big breakfast, thinking that it would stave off food cravings later on, but it's never worked for me. Intermittent fasting (more info here: http://www.leangains.com/) may help! The basic idea is that, since we're more likely to crave food later on in the day anyways, we might as well skip breakfast (or eat very lightly) and save those calories to "spend" later on. It really depends on the individual, though - you may not like this, but it's working for me.

That, and eating lots of complex carbs, proteins, and fats will help.

jgnatca

I get hungry by ten too. I have a small snack (100-150 cals).

ndj1979

muse09 wrote: »

Eating breakfast doesn't always curb cravings throughout the day. Some people actually find themselves becoming more hungry after eating breakfast.

I used to eat a really big breakfast, thinking that it would stave off food cravings later on, but it's never worked for me. Intermittent fasting (more info here: http://www.leangains.com/) may help! The basic idea is that, since we're more likely to crave food later on in the day anyways, we might as well skip breakfast (or eat very lightly) and save those calories to "spend" later on. It really depends on the individual, though - you may not like this, but it's working for me.

That, and eating lots of complex carbs, proteins, and fats will help.

I don't know if IF is going to help someone that is having issues with feeling hungry all the time. A 14 hour fast can be a long time to go if you are having issues controlling hunger and are not fasting...

not knocking IF, I did it for about a year and liked it, but it did not fit into my lifestyle...

Codilee87

If I eat breakfast before 8am then I always plan my snack for 10am. That gives me a boost to make it until lunch. then I have an afternoon snack at 3-4 and dinner between 5-7 plus dessert at 8-9.

My meals usually run between 300-500 cal and snacks between 100-200 cal. Drink plenty of water and don't try to cut out all the fat, or all the carbs or all the sugar - eat anything you like in moderation so that you don't succumb to cravings.

jemhh

How tall are you and what is your activity level? It looks like you are around 190 lbs. right now. I can tell you that if I cut to 1490 I would be hungry all day long too, even now.

rayrayfitz

I know how you feel.

I think sometimes you think you're hungry but you're not. I can eat a meal, feel full. Plan my next meal and feel like I'm hungry again.

I think sometimes being more aware of food, and thinking about it more, makes you want it more and makes you feel hungrier.

I have never felt hungrier or fatter. It's because I'm aware now. I never paid attention to it before, but now I do every day, and I think about food/how I look a lot more than I ever have... Along with that come some insecurities and other stuff, like thinking about food and feeling hungry!

Good luck x

KHaverstick

It's hard to say. I handle my hunger by eating small snacks/meals throughout the day, and by making sure I eat some protein & fat with my snacks. If I ate just an apple, or just carrots, I'd be very hungry again soon after. So I try to combine fruit or veggies with something like a handful of nuts, or string cheese, or something like that. For me, it works.

Sugarbeat

Add some more fat. Fat helps with hunger and cravings. Good luck!

kyta32

Moderate to intense exercise can help with hunger (at least while you are exercising). You can also earn extra calories to eat (try to limit to half calories earned). Are you drinking enough water? Fiber and water can help you feel satisfied. Try to meet your micros. Good luck

KitkatcuteNYC

Try drinking plenty of water and herbal teas if you feel hungry after you eat a meal and your still not quite "full". Also, warm water soothes your stomach and digestion and tricks your mind that you really are not hungry and you feel more satisfied..

SwankyTomato

Sugarbeat wrote: »

Add some more fat. Fat helps with hunger and cravings. Good luck!

Agree with this, at least for me. If my diet is too many carbs then I am "starving" all day.