Have you ever had a day where you wake up feeling extra hungry and find yourself eating more than usual? Then, the next day, your hunger might feel much more subtle, and you may eat less. That’s okay! Our hunger doesn’t always feel the same from day to day, and that’s a normal part of being human. There are many reasons why your hunger can change, from your sleep and stress levels to your activity, routine, and more. Let’s take a look at some of the factors that can influence hunger and why these day-to-day changes are nothing to worry about.
Lack of Sleep
Getting enough sleep helps our bodies rest and restore energy for the next day. When we’re running on less sleep, we may feel more tired and experience changes in hunger and cravings. You might especially notice a stronger desire for carbohydrate-rich foods, since carbohydrates are an important source of energy for the body.
Meal Composition
What we eat can play a role in how long we feel satisfied after a meal or snack. Foods that are digested more quickly may leave us hungry again sooner, while combining different nutrients can help us feel satisfied for longer. Try including protein, fiber, fats, and carbohydrates in your meals and snacks throughout the day. For example:
Meals
- Avocado toast with eggs
- Taco bowl with ground meat, beans, lettuce, bell peppers, and avocado
- Salmon with baked sweet potatoes and favorite veggies
Snacks
- Banana with peanut butter
- Greek yogurt with berries
- Cheese with crackers and honey
Stress
Stress and anxiety can affect our hunger in different ways. When we’re stressed, our bodies release hormones and neurotransmitters that activate the nervous system and prepare us to respond to a perceived threat. This can change the way we experience hunger and appetite. Some people may feel hungrier or experience stronger cravings, while others may have less of an appetite. Taking a moment to check in with ourselves can help us recognize both our hunger and emotions. When we’re feeling stressed, activities like deep breathing, taking a walk, moving our bodies, or doing something relaxing can be helpful ways to cope.
Physical Activity & Rest Days
When we’re physically active, our bodies use energy and need fuel to recover. How much your hunger changes can depend on the intensity and duration of your activity. Some people may feel hungrier after a workout, while others may not notice much hunger right away. Exercise can temporarily reduce appetite, which means hunger may show up later. You may even notice more hunger on a rest day as your body recovers from previous activity.
Menstrual Cycle
Our hunger can naturally change throughout the menstrual cycle as hormone levels fluctuate. During the luteal phase, which happens after ovulation and before your period, progesterone rises while estrogen levels begin to decrease. These hormonal changes may contribute to an increase in hunger and appetite. Your body temperature also naturally rises during this phase, which may slightly increase your energy needs.
During your period, hunger can vary from person to person. Some people may feel hungrier, while others may notice a decreased appetite due to symptoms like cramps, nausea, or feeling uncomfortable.
After your period comes the follicular phase, as your body prepares for ovulation, estrogen levels begin to rise again. For some people, this may be associated with a lower appetite or feeling less interested in food, as estrogen has hunger-suppressing properties.