5 Things to Do When You’re Hungry All the Time

March 13, 2025

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You ate breakfast, but your stomach is growling by the time you sit down at work. Lunch was an hour ago, but you’re wondering if it’s too early for a snack. You made a healthy dinner, yet you’re still craving more. In other words, you’re hungry all the time. Can you relate to any of these scenarios? If your answer is yes, first know this: You’re not alone.

Many of us have struggled with cravings, hunger, and symptoms of low blood sugar at some point in our lives — if not all of our lives. Before you blame your self-control, know that hunger is complex. It involves multiple hormones and complex signaling. But these are a few things you can start doing when you feel hungry all the time.

1. Stay Hydrated

Hydration Hungry All the Time Unsplash — Credit: Unsplash

First, hydrate. Dehydration is a common cause as to why you’re hungry all the time.

Chronic dehydration affects 75% of Americans. Because of this, you might mistake thirst for hunger. Sweetened beverages, juices, and smoothies have only added to this problem. According to a 2020 study, the overconsumption of these drinks increases overall energy intake and leads to health problems such as weight gain and increased risk of non-communicable diseases.

2. Reduce Stress

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Abigail King, a functional nutritionist based in Charleston, South Carolina, says that stress is a big culprit. Your adrenal gland secretes hormones that control your stress response. Think: cortisol, adrenaline, and DHEA. When chronically elevated, “it can cause you to have low blood sugar, leading to cravings and hunger,” she says.

A 2018 study examined the relationship between chronic stress and appetite-related hormones. Studies found that higher cortisol and chronic stress led to higher food cravings, which led to increased weight gain. By removing stresses in your life, you can efficiently combat those food cravings and prevent yourself from being hungry all the time.

3. Add Multivitamins

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Abigail King’s second recommendation is to add a high-nutrient multivitamin to your routine. “Be sure it includes the minerals chromium and vanadium,” says King. “These are key minerals that help to regulate the amount of glucose in the blood and maintain blood sugar balance.”

4. Nutrient-Dense Foods

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Along with a nutrient-dense multivitamin, focus on nutrient-dense foods. Some foods at the top of King’s list are avocados, lentils, quinoa, and apples. “These foods are a great source of fiber, omega-3s, and loaded with vitamins and minerals,” she says.

This is especially beneficial if you’re eating too many processed and refined foods, which often lack the healthy fats, protein, vitamins, and minerals that fuel our bodies. When we eat these foods, “our blood sugar spikes for a short period of time and then crashes, leaving us feeling fatigued, and craving the next sugary or salty food,” she says.

Some recipes to consider include this super-charged guacamole or this kale, avocado, and quinoa salad.

5. Sleep More

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Getting enough sleep is vital for your health. But if you’re wondering why you’re hungry all the time, it might be because you’re not sleeping enough. Studies found that poor sleep lowers your leptin levels, which promotes the feeling of fullness.

A 2022 study also found that sleep deprivation affects eating habits, metabolic rate, and the hormones regulating metabolism when discussing weight loss. It’s important to get at least seven hours of well-rested sleep each night.