How to Stop Persistent Hunger

New clients come to me seeking to optimize their health and lose weight in a sustainable and enjoyable way. 

One of the biggest challenges they often describe from past experiences is feeling persistently hungry. My goal in partnering with my clients is to make this journey as enjoyable as possible, while also achieving real results—not just in terms of weight, but also how you feel, your energy levels, and your overall mood. Persistent hunger can not only sabotage weight loss goals, but it can also lead to feelings of anxiety, frustration, and depletion. The key is to identify the root cause of hunger and troubleshoot accordingly. Once we pinpoint the “why,” the solution becomes clear. 

Persistent hunger can stem from various causes, but here are the most common ones: 

1.  Misinterpretation of Hunger: Often, we think we’re hungry when, in fact, we’re actually thirsty. I work closely with my clients to help them become more attuned to their body’s cues so they can understand whether they’re truly hungry or just dehydrated. Proper hydration is key to your wellness and weight loss success. 
2.  Improper Nourishment: A diet lacking sufficient protein, fiber, and healthy fats can leave you feeling hungry throughout the day. It’s crucial to nourish your body with the right foods, ensuring your kitchen is stocked with nutrient-dense options to set yourself up for success. 
3.  Excess Refined Carbs and Sugar: Consuming simple sugars and refined carbohydrates, such as white bread, pasta, and rice, pastries, cookies, cakes, soda and sugary drinks and cereals, can cause rapid glucose spikes, which lead to an increase in insulin secretion. This rapid shift can lead to hypoglycemia, resulting in that post-meal crash and increased hunger. That’s why it’s essential to limit refined carbs and swap them out for complex carbohydrates, such as whole grains like quinoa and farro, legumes like beans and lentils, and nuts and seeds, which are broken down more slowly and provide a more gradual, sustained release of glucose and insulin. This helps reduce fat storage, curb hunger, and boost energy levels. 
4.  Stress and Poor Sleep: Heightened stress levels and poor sleep can elevate cortisol, which may trigger cravings for unhealthy foods. Identifying whether your stress is out of proportion to normal and evaluating the quality of your sleep is essential in understanding whether these factors are impacting your hunger and weight loss. 

One of the first exercises I introduce to my clients is a “hunger check” to assess whether they are truly experiencing hunger. Paying attention to the signals your body sends, such as hunger versus thirst, can be a game changer. It’s also vital to slow down when eating, savor each bite, and practice gratitude for the food you have. And always stop before you feel completely full. 

Hydration plays a huge role in managing hunger, so be sure to prioritize water intake throughout the day. Stress management is another key element for success, so find methods that work for you—whether that’s spending time in nature, regular physical activity, connecting with friends, or meditation. Lastly, restorative sleep plays a significant role in managing hunger and reducing cortisol. Aim for 8 hours of high-quality sleep each night and practice good sleep hygiene. 

To feel satiated and avoid constant hunger, it’s crucial to stock up on nourishing foods. Focus on a balance of delicious proteins, fiber, healthy fats, and complex carbohydrates. Fiber has been proven to keep you full for longer, so include plenty of fruits, vegetables, beans, legumes, whole grains, nuts, and seeds. Some of my favorites are berries, leafy greens, broccoli, cauliflower, brussels sprouts, kidney beans, chickpeas, black beans, quinoa, and farro. 

For protein, choose high-quality sources like omega-3-rich fish, chicken, beans, legumes, organic dairy, and plant-based proteins like organic tofu. Personally, I love stocking up on wild sockeye salmon, all kinds of beans, cottage cheese, and Greek yogurt. Healthy fats, like those found in avocados, pistachios, walnuts, almonds, ground flaxseed, chia seeds, olive oil, and avocado oil, help curb hunger and stabilize blood sugar. Lastly, complex carbohydrates like quinoa, farro, and bulgur will keep you feeling full and energized without causing those dreaded blood sugar crashes. 

By integrating these nourishing foods into your diet, you’ll be better equipped to manage hunger, stabilize blood sugar, and achieve sustainable health and weight loss goals.