Why Am I Hungry and Tired All The Time?
It can be frustrating to always be tired and hungry. Here are some common reasons that may apply to you:
1. Skipping breakfast. Just think about it. If you had dinner at 7pm and did not eat before bedtime and woke up at 6am, your body and brain have been on an 11 hour fast. Considering that our brain, nervous system and basic body functions require energy 24/7, skipping breakfast just puts you in such a fuel deficit that it is difficult to catch up. And if your breakfast is unbalanced, like just grabbing a fruit or having toast and coffee, your blood sugar has no chance of staying even. Protein, carbohydrates and fat are needed to get you going in the morning and to keep you energized. Think fruit, yogurt and nuts or toast, peanut butter and banana to balance out your macronutrients.
2. Long hours without meals or snacks. Skipping meals can lead to food cravings as well as constant hunger and brain fog. Plan ahead and try to eat every 4-5 hours. Nutrient dense snacks include raisins and nuts, beef or salmon jerky and baby carrots, cheese and fruit, yogurt and berries, hard boiled egg and crackers for examples. Don’t be tempted to work through lunch as your productivity will suffer when your energy drops.
3. Nutrient poor diet choices. Make sure you are choosing colorful fruits and veggies at each meal, and complement them with whole grains or whole grain containing starchy carbohydrates like whole grain breads, pastas, potatoes, crackers, and tortillas. Protein and fat balance out each meal and snack to keep you from feeling hungry and sluggish. Honor your hunger by eating when you notice hunger signs (stomach growling, low energy, mood changes) and stop eating when comfortably full. This will set up a body rhythm that works for you in terms of feeling your best. Choose high fiber, minimally processed foods for their vitamins, minerals, and phytonutrients.
4. Lack of hydration. Dehydration can definitely mask itself as fatigue and lack of mental and physical focus. Make a hydration plan and stick to it. Divide your weight in pounds by 2. That number could represent the number of ounces of fluids you need daily. Make water your go to choice, but you will get fluid from coffee, tea, juice, milk and watery fruits and veggies.
5. Lack of sleep. This is a tough nut to crack. Lack of sleep affects the hunger hormones ghrelin and leptin. If you aren’t sleeping enough, ghrelin levels increase and can lead to hunger. Meanwhile leptin levels decrease, making it difficult to tell when you are full, thereby making it more likely to overeat. Severe calorie restriction on the other hand will definitely interrupt sleep. Try to get into a sleep routine by going to bed and waking up at the same time each day and night. Put your phones and computers away. Keep the room you sleep in on the cooler side. Stretch, meditate, breathe. Wind down and give your body the rest it deserves. It will make everything better.
6. Alcohol. Drinking alcohol affects liver function as well as affecting your sleep and appetite levels. Alcohol can make you tired initially, but could lead to insomnia, disrupted REM sleep and daytime sleepiness. Less is more.
7. High stress levels. Stress can affect your hormone levels. For example, some research found that people with high stress have high cortisol levels, which can lead to craving more palatable foods (read high fat high sugar “comfort” foods) rather than nutrient dense, healthier foods. This leads to the above #3: nutrient poor diet choices.
The reasons for fatigue and hunger are many. The causes are mostly reversible, however, if lifestyle changes do not help, see your doctor. There may be medical issues that need to be addressed. Once you know what is causing the issue, you can move forward with improving your health. If you need help with structure, specifics, and support, your best ally is a registered dietitian. Let’s work on this together!
