7 Causes of Frequent Hunger and How to Overcome It

Hunger is generally divided into two types, namely physical hunger and psychological hunger. Physical hunger occurs gradually and is related to the type and amount of food that was last consumed, while psychological hunger is triggered by psychological things, such as stress, anxiety, or simply boredom.

The desire to eat that arises from psychological hunger can trigger you to overeat and eat foods high in calories and fat. If it lasts for a long time, it is at risk of increasing weight or obesity.

Causes of the Appearance of Easy Feelings of Hunger

There are several things that can trigger hunger, including:

1. Lack of fiber intake

Eating low-fiber foods can cause you to often feel hungry, because the body absorbs foods that are low in fiber faster. Meanwhile, fiber-rich foods take longer to be absorbed by the body, making you feel full longer.

In addition, the intake of high-fiber foods can also affect the release of appetite-reducing hormones.

2. Lack of good fat intake

Lack of good fat intake in the daily diet can make you hungry easily. This is because good fats can provide a longer full effect. In addition, consuming good fats can also increase the production of hormones that trigger satiety.

Foods rich in good fats can be obtained by consuming sources of omega-3 fatty acids, such as salmon, tuna, and mackerel.

3. Consumption of refined carbohydrates

Foods and drinks that contain refined carbohydrates, such as bread, pasta, and soda, generally do not contain the fiber, vitamins, and minerals the body needs. As a result, you will feel hungry faster.

4. Not drinking enough water

Adequate water needs have many health benefits, including maintaining the digestive system. In addition, water is quite filling and has the potential to reduce appetite if taken before eating.

Therefore, if you feel hungry, try to drink one or two glasses of water first to determine whether the hunger that appears is just because you lack fluids.

5. Skipping meals

A hectic routine often makes eating patterns irregular. Snacks are also a choice of food that is often consumed in the midst of piling work. Although practical, but consuming too many snacks can be bad for health.

Not only that, eating food or snacks on the sidelines of activity can actually increase the desire to overeat. Eating while playing games also makes a person hungry more easily.

6. Eating too fast

Someone who has a habit of eating too fast will be hungry more easily than someone who eats slowly. A study says that people who eat food too quickly generally have a bigger appetite and tend to overeat.

The effect is caused by a lack of chewing frequency and reduced awareness when eating. In fact, these two things are needed to relieve hunger.

7. Lack of sleep

Adequate rest is an important factor in controlling appetite. This is related to the brain's ability to regulate the hormone ghrelin, a hormone that stimulates appetite.

Lack of sleep can increase the production of the hormone ghrelin, so you will feel hungry more often.

Know When to Eat or Stop Eating

If you're still unsure when it's a good time to eat and stop, you can use a hunger scale to figure out the signs your body is giving you.

The hunger scale is made from 1–10 to describe the level of hunger. Generally, a person will enjoy food comfortably when it is on a scale of 3–6. On this scale, the stomach begins to growl and the desire to eat something appears.

If you eat according to this scale, you will feel full longer and avoid feeling bloated or full. You will also get used to managing the hunger that arises.

In addition to applying the hunger scale, there are several tips to reduce appetite caused by psychological hunger, including:

• Try yoga or mindfulness therapy.
• Give a pause at least 5 minutes before taking food to determine whether the hunger that appears in the form of physical hunger or psychological hunger.
• Plan food menus, the number of servings, and the right time to eat.
• Meet the intake of high-fiber foods obtained from fruits and vegetables.
• Complete the menu with broth or vegetable soup.

Sometimes, stress makes you crave mood-boosting foods, such as chocolate or candy. However, if this happens continuously and lasts for a long time, it will have a bad impact on health.

If the various tips above are not effective in helping you control your hunger or hunger has made you experience significant weight gain, consult a doctor for examination and advice on food menus according to your health condition.