What causes hunger?

I'm at a 15% deficit from my TDEE. I am rarely hungry as I'm taking this weight loss slowly. Once, in a grand while, I will be - but mostly it's because I'm thirsty (and hunger can sometimes come when you haven't had enough water) or because I'm bored (so not true hunger). Big deficits will most definitely cause hunger more often.
-
- Perhaps you need to consider having snacks in between meals so you aren't quite so hungry?

As the others have said try to plan in some snacks. And drink water no one needs to feel hungry to lose

The release of leptin hormone causes hunger.. Leptin is released by the fat cells when energy reserves fall. This drives the brain to seek food. When we eat the stomach releases ghrelin hormone which blocks the leptin turning it off. Some people produce leptin when there is no need to so they are continuously hungry and therefore eat too much all the time in a grazing manner. Some fail to produce enough ghreline which means when they eat the instruction to stop is not given so leads to over eating in a binge. These are of course clinical conditions and should not be confused with lifestyle (eating poor food, drinking too much and doing no exercise) or comfort eating with is a psychological matter. Many people say you should eat x or y to stop you being hungry as that's what they do but really you have to work out what is right for you. Are you a constant craver, over eater, lifestyle junkie, or comfort eater? different 'conditions' require a different mix of carbs, proteins, fats etc. Same can work in a reverse for weight gain.. do you not eat enough because you are not hungry or get full quick? once again the diet must fit that situation. You need to research for your self the appropriate diet. Maybe look up 'What diet is right for you' on the BBC website.. you may find that helpful.

Not a daft question at all in my opinion! My slim wife and I were discussing it yesterday. She asked if I ever feel "satisfied" now after eating less. It was a strange question to me, because even when I eat more, I never felt satisfied. The only way I can lose weight is to measure what I am eating and at 1790 calories per day, accept the fact that it should be enough to provide enough nutrients for the day - making hunger and satisfaction irrelevant for now. I drink water if I think I feel hungry, get busy, do something else, however, if I am still "hungry" if that's what it is - I eat a small nutritious fatty snack, such as a tablespoon of natural peanut butter. Usually, if I am on track with my eating and counting, there is room for this. My goal is despite the fact that I am supposed to lose weight at the stated myfitnesspal goal calories, I still want to end the day with a few to spare - just in case - so my method works well.

So, in fact, I don't expect to feel satisfied after eating, but rather try to enjoy what I am eating for its taste and pleasure. For example, I love the small rectangles of 72% dark chocolate. Each piece is 30 calories, and I usually treat myself to 4 per day. After eating 4, I still want more (thus not "satisfied") but if I eat 8 I am still not "satisfied" - if I eat 12 I would still feel the same as after eating 4, because they are so good and addictive! So, if I feel exactly the same after eating 4 or eating 12 - I choose 4 and eat 240 less calories with the same end result!

Mind games got me overweight, so I am fighting fat with MIND GAMES - for now - as my goal is to retrain the brain with real signals - I am being more attentive to what "true hunger" is, trying to relearn what I have obviously unlearned through years of indiscriminate eating. I cannot be hungry 30 minutes after a good meal. That would not make sense. So, if I think I am "hungry" after a meal has had time to get absorbed to a certain degree, then I say "That is NOT hunger" and act accordingly. If I haven't had anything for a few hours, I drink water, distract myself and eventually if the feeling persists, then have that nutritious snack, trying to listen to my body and mind - but trying to relearn the signals.

I am hoping that by the time I reach my healthier weight, I will have retrained myself to read the signals more accurately!

I'm also in the group that likes to break up the calories throughout the day... instead of eating 3 big meals, I like to have snacks in between. I've also found that I'm more satisfied from protein than carbs... maybe you should review when you are most hungry and then take a look at the last meal you had... was it highest in fat, carbs, or protein? Then try making a change to see if it makes a difference.

It is true as someone else said that many times we're just thirsty but it comes across as hunger, so perhaps drink more water during the day.

The idea of splitting meals (half now, half later) is a good one and one I do myself. I also try to drink a lot of water as I'm eating and take calm bites and chew my food (rather than inhale it as I used to do). The stomach is more satisfied, I think.

And if you are so hungry that you can't think of anything else- have a sensible snack.

If I eat the right foods, unless I'm PMSing, I stay pretty satisfied. You want a mix of protein, fat and carbs (fiber) with each meal and snack. You also need to give your body time to adjust to eating less. Sometimes hunger is because your body is used to a schedule and you've changed it.

I think your problem is thinking that feeling hungry is a bad thing. It isn't. I feel hungrier when I'm bored than I do when I keep my mind distracted. It isn't always a physical signal, but a mental one. However, if you're really and truly starving (not in the literal sense because I know someone will jump on that word), eat something light. It's OK to have a snack.