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What To Do If You Are Always Hungry When Trying To Lose Weight

Are you always hungry when you are trying to lose weight? Do you find it difficult sticking to your diet? This post will help you with tips to avoid feeling hungry.

The most common reason why people fail to achieve their weight loss goals is that they are unable to control hunger.

I know because I have faced the same problem myself.

When a person is on a calorie deficit, it might go smoothly or start creating issues such as hunger pangs, cravings, and low-energy.

In this post, you will learn:

  • The reason why you are always hungry
  • How you can avoid feeling hungry all the time

The reason why you are always hungry

When you eat food, the insulin levels in your body rise so that it can help circulate the nutrients in the food to the cells in the body. Also, your leptin levels rise and this is what makes you feel full.

When the body has finished metabolizing and absorbing the nutrients from the food that you ate, the insulin levels come back to base levels. Also, your ghrelin levels rise and this is what makes you feel hungry.

Now, by natural instinct, your body wants to maintain an energy balance. That means it wants to feed on the same amount of calories that it needs to use as energy.

So when you go on a calorie deficit, your body does not like that. And the natural instinct of the body is to make you feel hungry.

This happens because when you are trying to lose weight with a calorie deficit, your body increases the ghrelin levels that makes you feel hungry.

Also, as you start losing body fat, your leptin levels start falling and that makes you feel more hungry.

And the most dangerous thing that works against weight loss is if you fall for the temptation and eat just a handful of calorie-dense food. That could cause problems with your weight loss goals and you will get demotivated.

That is why it is important that if  you are always hungry when trying to lose weight, you have the ability to control the feeling of hunger.

It may not be easy but there are definitely some tips that can help you reduce or even avoid always feeling hungry.

How you can avoid feeling hungry all the time

To tell you the truth, dieting will always be a bit of an effort.

This is because most people will enjoy eating food when on a maintenance or a calorie surplus.

The body just does not like to be in a calorie deficit when you are trying to lose fat.

However, there are some tips that will help make your weight loss diet that much more enjoyable.

Eat a high-protein diet that will keep you full longer

Protein is shown to help keep you full longer and suppress your appetite. This may be because it might increase leptin sensitivity and make you feel fuller and satisfied.

So include a good protein source in each meal that you eat. You should try to make use of lean proteins that do not contain a lot of fat in them especially because you are on a weight loss diet.

You can include a variety of vegetarian and non-vegetarian sources of protein based on your preference.

It’s recommended that around 30-40% of your calories should come from protein sources and they should be part of each meal that you eat.

Eat a diet that has a good amount of carbohydrates

Studies also show that a diet that is moderate or high in carbohydrates also helps to suppress hunger.

This is because carbohydrates also increase leptin levels in the body and that will help you feel satiated for a longer period of time.

Some experts suggest a low-carb diet to lose weight but this can be bad as it will make you feel hungry and tired all the time especially when you are working out intensely at the gym.

This is because your muscles run out of glycogen and you need good carb sources to replenish them back.

So if you are always hungry, you should make use of a high-protein, moderate-carb diet that will make you feel satisfied and avoid getting hunger pangs.

Make sure you eat a lot of fiber-rich foods

Fiber is a component of food that is insoluble and absorbs water as it passes through your gut.

It is known to keep you full and satiated for a long period of time.

You need to consume a variety of fruits, vegetables, and whole grains to increase your fiber intake.

Fiber also takes some time to chew and ingest so it will keep you from eating too much food.

Fiber has a lot of volume and will make you feel full as you eat it.

On average, you should aim to consume around 14 grams of fiber per 1000 calories of food that you eat.

Drink lots of water every day to keep yourself full

Often times, people are thirsty rather than hungry as the body can confuse the signals between the two.

So, if you are always hungry and feel the need to eat something, try to drink a full glass of water. You may just be thirsty and drinking water will help you be satiated.

You can also sip water throughout the day so that you don’t feel hungry as much.

Drinking lots of sugar-free tea or coffee throughout the day will also help you avoid hunger pangs and cravings.

Eat your food slowly so that you feel satiated

Studies have shown that if you eat your food slowly you don’t eat as much food to feel satisfied.

So when you eat your food try to eat it slowly, chewing your food, and enjoying every bite.

You can also try chewing sugar-free gum or mints as studies show that the slow chewing process tricks your brain into thinking that you are consuming food. This will help stop hunger pangs and cravings.

Make sure to get lots of sleep

Research shows that inadequate sleep decreases leptin levels and increases ghrelin levels in the body.

So if you are always hungry, try to increase the amount of sleep that you get.

Ideally, as an adult, you should get good quality sleep for around 7 to 9 hours per day.

Take part in some activities that will keep you distracted

A lot of times people tend to eat not because they are hungry but because they just get bored.

They think they are feeling hungry even though there may not be any physical hunger.

The best way to avoid such a situation is to keep yourself occupied in activities that you enjoy. This will take your mind off such hunger cravings.

You could use activities like walking, reading a book, surfing the net, etc. to take your mind off hunger.

Make sure to have your meals on time

To avoid getting hungry, it is important to schedule your meals through the entire day.

Some people feel comfortable eating 3 to 4 meals a day. While others would start getting hungry so they need to schedule 5 to 6 meals per day.

Use whatever schedule works for you so that you don’t tend to get hungry. Because once you get intense hunger it might be tempting to reach for whatever food or snacks are available. This will mess up your weight loss goals.

Instead, you if due to a hectic lifestyle you cannot eat a lot of meals, you could plan for snacks in between meals so that you can avoid getting hungry.

You need to be careful while adding snacks to your schedule and should choose healthier options like fruits, vegetables, or a small portion of nuts.


I hope you now know the reasons why you may feel hungry when you are on a calorie deficit for weight loss.

And with the above tips, you can take the necessary steps to help you manage your hunger in a simple and effective manner.

Do let me know whether you have faced such hunger issues on your weight loss journey and what worked for you to avoid it.

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