Feeling constantly hungry is really common with obesity, and it's not just a willpower issue — there are actual hormonal reasons behind it. The brain's hunger signals can work differently, making it genuinely harder to feel full. So please don't be too hard on yourself! Here are some practical ways to help manage hunger and Show Full Answer
Feeling constantly hungry is really common with obesity, and it's not just a willpower issue — there are actual hormonal reasons behind it. The brain's hunger signals can work differently, making it genuinely harder to feel full. So please don't be too hard on yourself! Here are some practical ways to help manage hunger and work toward smaller portions:
- Eat high-fiber foods — fruits, vegetables, whole grains, and legumes help send "I'm full" signals to your brain
- Include protein at meals — it suppresses hunger hormones for longer than carbs alone
- Stay hydrated — thirst is often mistaken for hunger
- Eat at a regular schedule — skipping meals can lead to overeating later
- Eat mindfully — slow down, take smaller bites, and chew thoroughly to give your brain time to register fullness For portion control specifically, some helpful tricks include:
- Order or serve the smallest available size
- Pack half away before starting to eat
- Use smaller plates to make portions look larger Also worth considering — stress and poor sleep can both spike hunger hormones significantly, making cravings much harder to resist. Managing stress through walks, deep breathing, or meditation, and aiming for 7–9 hours of sleep, can genuinely help reduce appetite.
It's also worth having an honest conversation with your dietitian about these struggles — they can adjust the plan to better suit what's realistic for you right now.
October 6
I had a good breakfast yesterday morning, 1 waffle w/butter & syrup 1-2 TBSP, sliver of butter, 2 slices of turkey bacon, fruit, coffee, I skipped lunch, dinner I had a crab cake, Spanish rice & salad with water, we ate at 5:30 or 6
October 6
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