Why Am I Always Hungry? Here Are 11 Possible Reasons

Are you embarrassed by a growling stomach and plagued by the never-ending search for something to eat? Do you often wonder why you are always hungry?

Don’t worry, you’re not alone. Below is some research and a list of the 11 most common reasons. (Numbers 2 & 3 will probably surprise you.)

1. You are eating too little
Okay, the first reason is obvious: can it really be that you’re eating too little? Are you working out a lot? Maybe you are simply not getting enough energy and nutrients despite eating three meals a day. A food diary can help you find out if you are giving your body everything it needs.

2. You are thirsty
Yes, sometimes we mistake thirst for hunger. The reason is simple: the hypothalamus (part of the diencephalon and the most important control center of the autonomic nervous system) regulates both hunger and thirst. When you are dehydrated, the hypothalamus can get things mixed up. This is why you reach for a granola bar rather than a glass of water, although this is exactly what you need at that moment. Make sure to drink plenty of water and when you start to feel hungry, drink some water first before eating anything.

3. You are constantly on social media
Photos of friends’ pizza night on Facebook or Instagram. Recipe boards on Pinterest. But what we are talking about can be summed up best in two words: “FOOD PORN!” A problem our parents didn’t have to deal with when they were young… Through our smartphones, we are presented with a flood of mouthwatering images around the clock. Which is a big problem when you consider that there is scientific evidence showing that the mere sight of food can create feelings of hunger. These images of food lead to increased levels of ghrelin, the “hunger hormone,” in your blood. So just put your cell phone down for once! Is this proving difficult for you? Then make sure to check out photos of delicious AND healthy foods.

4. You are sleeping too little
Sleep deprivation has a big influence on feelings of hunger and what you eat. Too little sleep can lead to reduced levels of the hormone leptin, which is responsible for suppressing hunger. At the same time, inadequate sleep also leads to increased ghrelin, the other “hunger hormone,” which stimulates your appetite. This is one of the reasons why lack of sleep is often associated with weight gain. Doctors recommend getting seven to eight hours of sleep per night.

5. You went a little overboard last night
It might not sound logical, but it’s often true: if you eat huge amounts the night before, you will wake up hungry again the next morning. Would you like to know why? Science doesn’t really have a definitive answer yet. One theory has to do with the relationship between sugar and insulin. In the evening, we often eat way too many simple carbohydrates (white bread, refined-wheat pasta and high-sugar foods). The high level of sugar in the blood causes your pancreas to produce too much insulin. This, in turn, makes you feel hungry, thus perpetuating the cycle.

6. You are getting your period soon
Women probably know this all too well: shortly before your period, you could eat everything you see. Chocolate, ice cream and cake are particularly tempting. During the second half of the cycle, many women’s appetite and energy intake actually do increase. Progesterone levels are particularly high during this time, and many women feel sick or depressed shortly before their period. And it is this feeling of the blues that can then lead to the food cravings associated with premenstrual syndrome, or PMS.

7. You are eating wrong
Not only eating too little makes you hungry, but eating the wrong foods can also lead to hunger pangs. Nowadays, we consume far too many simple carbohydrates, while reducing the amount of fiber, protein and healthy fats we take in. The problem is that these nutrients are precisely the ones your body needs and the ones that keep you feeling full. Make sure to eat a balanced diet and stick to regular meals. This leads us to our next point…

8. You are skipping meals
You have overslept and there is no time for breakfast. You are stressed at work so you skip lunch… By the afternoon, you are so hungry you could eat a horse. It’s no surprise considering you have been cutting out meals. We often don’t notice how hungry we are until we get a second to sit down and hear our stomach growling. There is only one method to avoid this situation: eat regularly! Three main meals and possibly one or two snacks a day is the best way to keep your hunger in check.

9. You are bored
Are you actually hungry, or are you just bored? Many people can’t really tell the difference. Are you hungry for an apple and a handful of nuts? No? Then you’re not really hungry, but just looking for something to keep you busy. Find another way to distract yourself. Try doing some exercise, reading a book or meeting friends.

10. You are taking medication
Certain medications can stimulate appetite and hunger, like anti-depressants, for example. Unfortunately, this is one of the undesired side effects. The cravings go away once you stop taking the medication. However, it’s not so easy if you have to take them for a long time. In this case, it is definitely worth talking to your doctor about this problem. Perhaps you can lower the dosage or switch to a different medication with fewer side effects.

11. You are eating too fast
Does it sometimes seem like you just inhale your lunch? Eating too fast usually leads to a higher energy intake. Your stomach might be full, but it takes your brain longer to register it. This gives you the feeling of still being hungry and so you continue to eat. What you can do about this is to eat slowly and chew thoroughly. Take at least 20 minutes for lunch. This is how long your brain needs to realize you are full.


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Renaming Your 'Cheat Day' Could Help Achieve Weight Loss Success

Here's Why Rethinking Your 'Cheat Day' Could Help You Shed More Pounds.

Call It This Instead.

Every week, you look forward to your cheat day—a day to cave to a few of your cravings after sticking to a well-balanced diet (and workout regimen) all week long. But Men’s Health senior editor Paul Kita takes issue with the concept.

“When you say ‘I’m cheating,’ that makes it sound like it’s some kind of indiscretion that shouldn’t be forgiven for, or even admitted to,” says Kita.

Instead, Kita prefers the term rest day. “Think of [your cheat day] as your rest day for your diet,” Kita says. “Every now and then you just need a rest. And what happens the day after a rest day? You go in and you hit it harder because you’re replenished.”

Science backs him up. Last year, researchers put study participants on a diet that was limited to only 10,500 calories per week, or about 1,500 calories a day.

But half of the dieters were allowed to eat anything they wanted on Sundays.

After two weeks, the two groups both reduced their average body mass indexes and there was no significant difference in the amount of weight the two groups lost, however those who took Sundays off were happier and more motivated to continue working toward their weight-loss goals. In other words, taking a break once a week didn't slow dieters' progress, it only motivated to keep up their healthy habits for longer.

Researchers say that the reason behind this is that occasional indulgence makes dieting more sustainable.

To hear more of Kita’s nutrition strategies, along with tons of fitness and weight-loss tips from Men’s Health Fitness Director BJ Gaddour, check out the latest two-part episode of the Men’s Health Podcast.

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Source:  This article was written by Joelle Smith and provided by Men's Health. 

See more here… http://www.womenshealthmag.com/weight-loss/cheat-day-approach

Stay-Healthy Tips for the Holidays

Keep the focus on fun, not food
Most holidays are associated with certain foods. Christmas at your house might not be the same without your aunt's green bean casserole, but that doesn't mean food has to be the main focus. Instead, throw yourself into the other rituals a holiday brings, whether it's caroling or tree trimming.

Modify your eating times so that they jive with your relatives'.
Do your in-laws' meal schedules fly in the face of yours? Here's how to compromise: Say they wake up later than you do and serve a late breakfast at 10:30. Then they skip lunch and serve Christmas 'dinner' at 3 p.m. To keep your blood sugar steady without overdoing it on calories, have an early-morning snack (such as a piece of whole-grain toast) before your relatives rise and shine. Their late breakfast will count as your 'real' breakfast, plus some of your lunch. Enjoy the 3 p.m. meal - but don't overdo it! - and have a small snack at around 8 p.m. 

Cut down your own Christmas tree.
Rather than buying a tree from a roadside lot where the trees have been drying out for weeks, visit a tree farm that allows you to cut your own. It will be fresher and probably less expensive than they are at the lot. You'll burn off calories and combat some of the blood-sugar effects of the sugar cookie you snuck by traipsing around the grounds in search of just the right tree. And your family will have one more fond holiday memory to look back on.

Indulge in only the most special holiday treats.
Skip the store-bought cookies at Christmas, but do save some calories in your 'budget' to sample treats that are homemade and special to your family, such as your wife's special Yule log cake. Training yourself what to indulge in and what to skip is much like budgeting your mad money: Do you want to blow it on garbage that you can buy anywhere or on a very special, one-of-a-kind souvenir? Just don't completely deprive yourself on festive days - your willpower will eventually snap, and you'll end up overeating.

Make the change!
The habit: Staying physically active during the holidays.
The result: Gaining less weight over the years.
The proof: A study conducted by the U.S. government found adults gained, on average, more than a pound of body weight during the winter holidays - and that they were not at all likely to shed that weight the following year. (That may not sound like a lot now, but it means having to buy roomier pants after a few Christmases pass.) The good news is that the people who reported the most physical activity through the holiday season showed the least weight gain. Some even managed to lose weight.

  

Stock the freezer with healthy meals.
Everyone's overly busy during the holidays, and most of us want to spend our time shopping, decorating, or seeing friends and family, which leaves less time to cook healthy meals. Take defensive action several weeks ahead of time by cooking meals intended specifically for the freezer. You'll be thankful later when you can pop one of the meals into the oven or microwave and turn your attention instead to writing out holiday cards with a personal message in each.

Pour the gravy and sauces lightly.
You may not be able to control what's being served at a holiday meal, but you can make the turkey, roast beef, and even mashed potatoes and stuffing much healthier by foregoing the sauce or gravy or spooning on just a small amount.

Take the focus off food and drinks this holiday season by embracing a project that will have lasting meaning: Organizing your family photos. 
What household doesn't have a mountain of snapshots that need to be sorted? Dispensing with this source of clutter will be stress relief in itself, but you also will get an emotional lift when you glimpse the photos again. (Plus, what better holiday gift to give yourself or someone you love than a gorgeous album filled with family memories?) If you don't already have a photo organization system, try this: Find a shoebox or another box that's the right width to accommodate snapshots. Use cardboard rectangles as dividers between categories of photos. (You can also buy photo boxes with these dividers.) Write a category label across the top of each divider ('Martha,' 'Christmas,' 'Family,' and 'Pets,' for instance). As you go through each envelope of photos, slide the very best into an album, file other photos you want to keep into the appropriate category in your shoebox, and throw out the rest.

Toast the new year with just one glass of bubbly.
You may be celebrating, but that doesn't mean that that you should send your meal plan (and your judgment) on holiday. Alcohol can interfere with your blood sugar by slowing the release of glucose into the bloodstream; it also contain a lot of calories - 89 calories per glass of white wine or champagne, 55 calories in a shot of vodka, and 170 calories in a pint of stout beer. What's more, alcohol breaks down your inhibitions and judgment, which makes you that much less likely to resist the junk foods that you would otherwise be able to pass up.

Source: 9-stayhealthy-tips-for-the-holidays
By Brenda Schmerl