{"id":49940,"date":"2016-05-30T07:15:01","date_gmt":"2016-05-30T11:15:01","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=49940"},"modified":"2016-07-14T16:07:10","modified_gmt":"2016-07-14T20:07:10","slug":"why-am-i-so-hungry","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/why-am-i-so-hungry\/","title":{"rendered":"Seriously, Why Am I So Hungry? Here’s the Reason"},"content":{"rendered":"
\"Seriously,
Photo: Pond5<\/a><\/figcaption><\/figure>\n

Your sweet tooth goes into overdrive every afternoon when the clock strikes 3 p.m<\/a>. Your craving for chips and guac peaks as you pack up your bags for the day. And despite eating every two to three hours, you can\u2019t seem to tame your appetite. Rest assured, it\u2019s not just you asking, \u201cWhy I am always hungry<\/a>?\u201d<\/p>\n

But getting the real story behind your hunger signals can be tricky. Are your hunger pangs<\/a> for real or something else in disguise? There are a variety of factors that can cause your mouth to salivate and your stomach to growl \u2014\u00a0morning, noon and night. We asked Torey Armul<\/a>, RD and spokesperson for the Academy of Nutrition and Dietetics, to help us identify the culprits. The next time you hear your belly\u00a0rumble, walk through this checklist before you walk straight to your fridge.<\/p>\n

RELATED: <\/strong>The Science Behind Why You Get Hangry<\/a><\/p>\n

Why Am I So Hungry? Your Ultimate Hunger Checklist<\/strong><\/h3>\n

\u201cEmotional hunger comes on quickly and urgently whereas physical hunger arrives slowly.”<\/p><\/blockquote>\n

1. Am I tired?
\n<\/strong>While you may think you\u2019re hungry, it could actually be fatigue or exhaustion<\/a> instead. \u201cFeeling sleepy or lethargic creates that urge to eat to boost your energy and to stay awake,\u201d says Armul. \u201cThis happens most often during the mid-afternoon slump at work and then again before bedtime.\u201d<\/p>\n

Before you give into the munchies<\/a>, Armul suggests taking a nap (or simply going to bed if it\u2019s nighttime) or take a five-minute break from work. \u201cObserve whether you\u2019re really sleepy and in a slump or if you\u2019re legitimately hungry,\u201d she says. And be sure to build a good baseline of sleep<\/a>. Armul recommends aiming for at least seven to eight hours of sleep each night.<\/p>\n

2. Am I thirsty?
\n<\/strong>Our body\u2019s thirst signal is uncannily similar to our hunger signal. \u201cPeople often mistake [thirst] signals and reach for food when their system really wants fluids for hydration<\/a>,\u201d says Armul.<\/p>\n

Instead of digging into your snack drawer, ask yourself what you\u2019ve had to drink today \u2014 water, coffee, tea and even fluid-rich fruits and vegetables all count. \u201cTry drinking one to two cups of fluid,\u201d she says. \u201cIf you\u2019re still hungry five minutes later, it\u2019s probably true hunger.\u201d Or, do a quick pee check in the bathroom<\/a>. \u201cIf you notice that your urine is a dark apple juice color, it\u2019s more likely that your body is just dehydrated and the signals are actually thirst signals,\u201d she says.<\/p>\n

RELATED: <\/strong>The One Habit That Could Slash 1,400 Calories Per Week<\/a><\/p>\n

3. Am I troubled?
\n<\/strong>One of the quickest ways to set off hunger signals? Your emotions. \u201cCertain emotions like sadness, anger, boredom and loneliness are big triggers for eating. And they\u2019re triggers for eating certain kinds of foods like junk food and comfort food \u2014 and large amounts of these foods,\u201d says Armul.<\/p>\n

\u201cIt\u2019s estimated that 40 percent of people eat more when they\u2019re stressed.”<\/p><\/blockquote>\n

The good news? You can easily identify emotional hunger. \u201cEmotional hunger comes on quickly and urgently whereas physical hunger arrives slowly. Emotional hunger wants specific comfort foods whereas physical hunger thinks just about anything sounds good,\u201d says Armul.<\/p>\n

Before you hit your secret stash of chocolate, take a moment to observe your body\u2019s cues and emotions without judgment. \u201cMindfulness<\/a> lets you check in with yourself, listen to your emotions and see what\u2019s going on,\u201d says the RD. \u201cSo many people tend to push out those negative emotions and think it\u2019s unacceptable to feel sad or lonely. Part of dealing with emotional eating is allowing yourself to feel those emotions.\u201d<\/p>\n

4. Am I stressed?
\n<\/strong>Raise your hand if your snacking increases when you have a deadline looming. You\u2019re not alone. \u201cIt\u2019s estimated that 40 percent of people eat more when they\u2019re stressed. 73 percent of people say they snack more under stress,\u201d says Armul.<\/p>\n

\u201cWe can usually anticipate when we\u2019re going to have a stressful day so build a game plan around that,\u201d says Armul. That means have healthier foods at home (or in your snack drawer), exercise or schedule plans with a friend. If and when you do eat, sit down at a table and eat slowly. \u201cAvoid eating on the run, standing up, in front of the TV, computer or smartphone. Bring your attention back<\/a> to your food,\u201d says Armul. \u201cThis helps you get in tune with your body\u2019s satiety cues, which are really easy to miss.\u201d<\/p>\n

RELATED: <\/strong>5 Ways to Stop Stress Eating from Taking Over Your Brain<\/a><\/p>\n

5. When was the last time I ate?
\n<\/strong>Did you eat 10 minutes ago or five hours ago? If your answer is more than a few hours, you may be hungry\u2026really hungry. \u201cWaiting too long between meals increases hunger levels, but it starts to increase hunger for the wrong types of food,\u201d says Armul. Cue high fat, high carb foods<\/a>.<\/p>\n

To keep your hunger levels in check, Armul recommends eating every three to four hours. And be sure to include produce and protein. \u201cThe fiber-protein combination is will fill you up and then keep you feeling full,\u201d she says. (These homemade protein bars<\/a> will be your new BFFs.)<\/p>\n

6. Is food nearby or visible?
\n<\/strong>\u201cResearch shows that visibility and proximity of food increases consumption. [One study found that] when people leave a candy jar on their desk, they were more likely to eat it because they were looking at it all day,\u201d says Armul. Meanwhile, the people with no candy in sight ate less. Make sense. \u201cWhen you see food, your body is already starting to anticipate eating it,\u201d like increased salivation and simulation of dopamine. Out of sight, out of mind should be your mantra here.<\/p>\n

7. Did I exercise today?
\n<\/strong>Exercise-induced \u2018runger\u2019<\/a> is no joke. Whether it\u2019s a long training run or you\u2019re just starting a new exercise program, working out can spike your hunger levels. Armul notes that it may take some trial and error to figure out the right fueling (and refueling) plan based on your workout schedule. Regardless, stay hydrated. \u201cAnd if you\u2019re still feeling hungry, then it\u2019s probably a smart idea to have a snack with protein and fiber,\u201d she says. (We\u2019re partial to these<\/a>.)<\/p>\n

RELATED: <\/strong>I\u2019m Exercising More \u2014 So Why Am I Gaining Weight?<\/a><\/p>\n

8. For women, is it that time of the month?
\n<\/strong>There\u2019s a reason behind the clich\u00e9d association of chocolate, ice cream and PMS. \u201cHormones can impact our hunger levels,\u201d says Armul. And you may also feel tired, thirsty and troubled \u2014 three main hunger triggers \u2014 during the days surrounding your period. (Don\u2019t believe us? Read up on exercise and PMS here<\/a>.) \u201cIf you\u2019re regular, you know it\u2019s coming every month so don\u2019t make homemade cookies that week or tempt yourself with food at home,\u201d says Armul. \u201cIt\u2019s anticipating it and setting yourself up for success.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"

If you\u2019re caught asking, \u201cWhy am I so hungry?\u201d at all hours of the day, consult this checklist to determine whether your hunger is real \u2014 or something else.<\/p>\n","protected":false},"author":41,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7,11,18],"tags":[51,339,161,341,381],"class_list":["post-49940","post","type-post","status-publish","format-standard","hentry","category-diet-nutrition","category-health","category-health-hacks","category-weight-loss","tag-food-choices","tag-hunger","tag-hydration","tag-tax1living-well","tag-tax2low-carb-diets"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/49940","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=49940"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/49940\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=49940"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=49940"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=49940"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}