FEELING constantly hungry can hinder weight loss efforts, especially when combined with a calorie-restricted diet.
While slight hunger is normal during a , excessive hunger can lead to overeating, sabotage routines, and ultimately impact goals.
But a weight loss expert has revealed the real reason many of us feel constantly hungry – and it’s not because we need more food.
In fact, your hunger might have more to do with how you’re living than what you’re eating.
Professor Franklin Joseph, head ofDr Frank’sweight loss clinic, says that in many cases, what we mistake for hunger is actually the result of three common daily habits that are completely fixable – no calorie-counting required.
“People tell me they’re always – even straight after eating – but in most cases, it’s not true hunger,”;; says Prof Joseph.
“It’s usually a case of your body being thrown off by simple mistakes that are easy to correct.”;;
So what are these hunger triggers? According to Prof Joseph, here are the top three:
1. You’re not drinking enough water
Mild is one of the most common causes of mistaken hunger, according to Prof Joseph.
“Even being slightly low on fluids can make you feel tired, foggy and craving sugar or snacks – when what you really need is a glass of water,”;; he explains.
Drinking a large glass of water first thing in the morning and again whenever you feel a sudden urge to snack is recommended.
2. You’re not sleeping properly
Poor disrupts the hormones that control appetite, said Prof Joseph.
“When you’re sleep-deprived, your body produces more ghrelin – the hormone that tells you you’re hungry – and less leptin, which tells you you’re full,”;; he adds.
The result? You’ll crave carbs, sugar, and comfort food – even if you’ve already eaten enough.
3. You’re not eating balanced meals
Many people cut calories or carbs, but end up with meals that don’t actually satisfy them.
Prof Joseph advises: “If you’re eating meals that are or fibre, your blood sugar will crash soon after – and you’ll feel hungry again far too soon.”;;
He recommends including a source of lean protein (like chicken, fish, lentils, or tofu), fibre-rich veg, and slow-release carbs at each meal to stay fuller for longer.
True hunger builds gradually and comes with physical signs like a rumbling stomach or low energy.
But if it comes on suddenly or disappears after a drink or a distraction, it probably wasn’t hunger at all.
“Fix these three habits, and you’ll feel more in control of your appetite almost immediately,”;; says Prof Joseph.
