It’s a common feeling when you’re constantly hungry and can never seem to feel full. You eat a big meal, but within an hour or two, you’re feeling famished.

There are several reasons behind constant hunger, and many of them can be easily managed. Here are 14 reasons why you never feel full:.

1. You’re Not Drinking Enough Water

Dehydration can make you feel hungry, so make sure you’re drinking enough water throughout the day. Aim for at least eight glasses of water per day, and more if you’re exercising or in hot weather.

2. You’re Not Eating Enough Protein

Protein helps you feel full for a longer period, so make sure you’re getting enough in your diet. Include protein-rich foods like chicken, fish, tofu, beans, and lentils in your meals.

3. You’re Eating Too Much Sugar

Sugar can cause fluctuations in blood sugar levels, leading to feelings of hunger. Avoid sugary snacks and drinks, and opt for healthier options like fruit or nuts instead.

4. You’re Not Getting Enough Sleep

Lack of sleep can lead to increased hunger, as the hormone that regulates hunger is affected by sleep. Aim for at least seven hours of sleep per night to help regulate your appetite.

5. You’re Eating Too Quickly

It takes time for our brain to register when we’re full, so if you eat too quickly, you may end up consuming more than you need. Take your time when eating, and chew your food thoroughly.

6. You’re Not Eating Enough Fiber

Fiber keeps you feeling full for longer periods, so make sure to include high-fiber foods in your diet like vegetables, fruits, whole grains, and legumes.

7. You’re Eating Too Many Processed Foods

Processed foods tend to be high in calories and low in nutrients. They can also lead to constant hunger due to their minimal fiber content. Opt for whole foods and fresh fruits and vegetables instead.

8. You’re Stressed Out

Stress can trigger the hormone that increases hunger, leading to constant cravings. Try to manage your stress levels through exercise, meditation, or deep breathing exercises.

9. You’re Skipping Meals

Skipping meals can lead to overeating later on, as your body craves the nutrients it’s missing. Try to eat three balanced meals and one or two snacks per day to keep your hunger in check.

10. You’re Bored or Emotionally Eating

If you’re eating out of boredom or emotional reasons, it can lead to constant hunger as your body tries to process the excess calories.

Find alternative ways to manage your boredom or emotions, such as exercise, talking to a friend, or engaging in a hobby.

11. You’re Not Eating Enough Healthy Fats

Healthy fats help you feel full and can aid in satiety. Include healthy fats like avocados, nuts, seeds, and olive oil in your diet.

12. You’re Eating Too Much Processed Meat

Processed meats tend to be high in calories and low in nutrients. They can also lead to constant hunger due to their minimal fiber content. Opt for lean proteins like chicken, turkey, and fish instead.

13. You’re Not Eating Enough Calories

If you’re not eating enough calories, your body will signal hunger. Make sure you’re getting enough calories to meet your daily needs based on your age, gender, and activity level.

14. You’re Not Eating Enough Whole Foods

Whole foods are high in nutrients and fiber, which helps keep you feeling full. Make sure to include plenty of whole foods like fruits, vegetables, and whole grains in your diet.