How to Stop Being Hungry All the Time - 8 Best Tips That Work

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If you’ve ever wondered why you're always hungry all the time, then this video is for you.

** Part 1 - The Biology of Hunger: Why am I always hungry? **

Most people don’t know that your sensation of hunger is controlled by the key hormone, ghrelin. When your “hunger hormone” ghrelin rises, your stomach starts churning, and you experience the sensation of hunger.

Eating very frequently (constant snacking) can cause your brain to secrete ghrelin more frequently – making you more hungry. This is one reason why “eating six small meals per day” is bad nutrition advice. Here at the FFP, we advise you to eat roughly every 4-5 hours (or follow Intermittent Fasting) using something like the following meal timing approach:

• Breakfast – 8am
• Lunch – 12pm
• Snack – 3:30pm
• Dinner – 7pm

Try not to snack outside of your formal meals.

There are other factors besides meal timing that affect Ghrelin and hunger. Here are a few:

** Sleep Effects – Why am I so hungry!? **

Missing sleep/sleeping poorly (less than 7 hrs) is perhaps the single fastest way to make your brain feel hungry.

First off, low sleep causes your brain (and stomach) to increase ghrelin production, which will make you more hungry. Second off, low sleep also causes your adrenal glands to secrete cortisol, which will also make you more hungry (and wired).

If you know you can improve your sleep, that’s perhaps the #1 best way to help control your hunger levels.

** Stress Effects – Why do I get so hungry!? **

Stress raises a hormone called cortisol, which has a side-effect of making you more hungry. Cortisol also causes your body to process carbs poorly – leading to blood sugar swings and weight gain.

One of the keys of how to stop hunger cravings is to control cortisol. Anything that helps you relax will help to lower cortisol and subsequently stop your hunger cravings.

** Sugar Effects on Hunger & Cravings **

Because you’re looking to learn how to stop being hungry all the time, we absolutely need to talk about sugar’s effect on hunger.

Eating sugar spikes your blood sugar. When your blood sugar rises rapidly, your body compensates by secreting insulin, which can lead to a big blood sugar swing.

When your blood sugar levels are irregular (swinging) from eating too much sugar, your brain is more likely to crave MORE sugar in an attempt to stabilize your blood glucose.

One key on how to stop hunger cravings is to do the following:

1) Avoid processed sugar as much as possible – including all fruit juices.
2) Eat healthy fats and fiber to stabilize your blood glucose.
3) Eat plenty of protein, which specifically decreases hunger levels.

Also, research shows that sugar is highly addictive so it can lead to cravings even if you’re not “hungry.”

** Hydration Is Key - How To Stop Hunger Cravings **

Drinking more water will help you feel less hungry. Water helps keep your stomach full, which signals to your brain to increase feelings of satiety (less hunger).

Hydration also helps improve your energy levels and metabolism, which will help your whole body function better.

We recommend you set a goal to drink the following amount of water each day:

Your Bodyweight (in pounds) – divided by 2 – add 32oz.

** Be Careful With Alcohol - How To Stop Hunger Cravings **

Alcohol actually activates the areas of your brain that make you feel hungry. And to make matters worse, alcohol also impairs your willpower and judgment to avoid certain foods.

Alcohol also causes your body to store calories from food as fat.

** Certain Medicines Make Your Hungry **

Many people don’t know that certain medicines – particularly anti-depressant medications and corticosteroids – can increase your hunger levels.

** Here’s how to stop being hungry all the time **

1) Eat more fiber - green plants
2) Increase your water intake
3) Eat more protein
4) Eat more healthy fats (avocado, nuts, seeds, and oils).

Protein + fiber + healthy fats will keep you far more full than eating carbs.

-Dr. Anthony Balduzzi + The Men’s Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.