Ask An Adult: Why Am I Always Hungry?

Can't stop thinking about your next meal? Us too. We ask some adults to unpick the reasons why we feel hungry All. The. Time. Illustration By Sophie Jackson

Ask An Adult: Why Am I Always Hungry?

by Sarah Graham |
Published on

We've all been there: you're sat at your desk, work is dragging on a bit, and your mind starts wandering towards that pack of chocolate digestives you spotted in the staff kitchen earlier, or the half a cereal bar that's smooshed up in your bag.

As a freelancer, you can almost guarantee that by the time my post-lunch slump kicks in, around 3 or 4pm, I'll be stood in front of an open fridge, mindlessly picking at a block of cheese, a bunch of grapes, or the remains of last night's dinner.

Holidays with my in-laws are characterised by planning our next meal while we're still eating the current one, and even on nights in I've been known to leave the house for a cheeky McDonald's after a few glasses of wine.

I really hope at least some of you are nodding along in recognition of yourselves here, and that it's not just me! But am I actually a ravenous, insatiable glutton, or is there something more complicated behind my constant desire for food? We asked some adults, why am I always hungry?

‘There are lots of different reasons that a person may feel hungry,’ says dietician Chloe Miles from the British Dietetics Association. ‘These include your body actually needing fuel, emotional issues, boredom, dehydration, lack of sleep, as well as many other reasons,’ she says.

So hunger can either be physical, emotional, or a mixture of the two – and, according to Frida Harju, the in-house nutritionist at health app Lifesum, ‘it's not easy to distinguish between them as they feel pretty much the same.’

Despite this, both experts agree that it's important to ask yourself questions to identify why you're craving food. Does your stomach actually feel empty and rumbly – which suggests true hunger – or are you tired, bored, anxious, or in need of comfort?

‘Food is also often linked to certain occasions or celebrations – for example, associating ice cream with hot weather – or used as a reward,’ Chloe says. There's also plenty of scientific evidence that alcohol induces overeating, so that's why you inexplicably feel like you're starving by the end of a night out, and why double carbs with a side of greasy meat often seem like the most appetising option.

‘Finding non-food rewards can be a good idea, and some people also find it helpful to rate their hunger on a scale of 1-10, where 1 is extremely hungry and 10 is extremely full. Only eat when your hunger is around 5 or less,’ she suggests.

If you're not sure how hungry you actually are, Frida says: ‘try waiting for 5-10 minutes and see if the urge to snack is still there.’ Get yourself a cup of tea or glass of water to drink as well, she suggests, ‘as a lot of the time when we feel hunger, we are actually thirsty.’

As a general rule, Chloe says you can avoid feeling hungry throughout the day by making sure you eat regular, balanced meals. ‘These meals should include protein, starchy carbohydrates, and some fruit or vegetables,’ she says.

‘Protein can help us to feel fuller, and including wholegrains, such as wholemeal pasta, gives our bodies a slow release of energy to use throughout the day,’ she adds. ‘Protein-rich snacks, such as nuts or oatcakes with hummus, can help you to feel full if you do need a snack.’

Frida also recommends eating regularly, and at around the same time each day if possible. ‘Start with a good healthy breakfast, followed by a light snack – some fruit or a handful of almonds or other nuts. Then a filling lunch, an afternoon snack, and dinner,’ she suggests.

Eating on the go can be another big problem, Chloe says. ‘A lot of us eat on the run or pick whilst we're cooking. This doesn't really give our mind time to acknowledge that we've eaten, so we may not feel as full as if we had sat down and taken our time over a meal,’ she explains.

‘I wouldn't encourage people to write down what they're eating all of the time, however it can help you identify reasons for eating and moments where you're eating without thinking,’ she adds.

Naturally, Frida recommends using health apps like Lifesum to track your eating and drinking habits. ‘Tracking can help you to keep a routine, see when you haven't eaten enough, and what you should be eating more of. This can be really handy if you're trying to obtain a healthy lifestyle,’ she says.

‘Remember that we all have different habits, and snacking doesn’t have to be bad as long as you keep it under control and try to opt for healthier options,’ Frida adds.

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Follow Sarah on Twitter @SarahGraham7

This article originally appeared on The Debrief.

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