Always hungry while dieting? Weight loss expert reveals everyday mistakes that could be to ruining your efforts

If you’re trying to lose weight but constantly find yourself reaching for snacks, the problem might not be your willpower—or even your portion sizes. According to Professor Franklin Joseph, head of Dr Frank’s Weight Loss Clinic, that persistent sense of hunger could actually be your body sounding false alarms, triggered not by food needs but by everyday habits that are surprisingly easy to fix.

“I often hear people say, ‘I’m always hungry, even right after eating,’” Prof Joseph told The Mirror. “But more often than not, they’re not experiencing real hunger at all. Their bodies are simply reacting to common lifestyle missteps that can be corrected without obsessing over calories.”

Mistaken Hunger: Why Your Cravings Might Be Lying to You
Professor Joseph says there are three sneaky mistakes that can make your body scream for snacks when it doesn’t actually need food. And the best part? You don’t need to go on a crash diet to fix them.

The first and most overlooked culprit is dehydration. “Even mild dehydration can leave you feeling foggy, fatigued, and craving sugar,” he explains. “The brain can easily confuse thirst signals for hunger.” So that mid-morning craving for a pastry might actually just be your body begging for water. His solution? Start your day with a large glass of water, and sip consistently throughout the day. Staying hydrated doesn’t just help you feel better—it could be the simplest way to cut down on unnecessary eating.

The Sleep-Hunger Connection You Didn't Know Existed
The second mistake people often make? Ignoring their sleep quality. Sleep isn’t just about feeling rested—it directly affects the hormones that regulate hunger and fullness. “Poor sleep increases the hormone ghrelin, which makes you feel hungry, and reduces leptin, the hormone that signals you’re full,” says Prof Joseph.

The result? Even after a hearty meal, your body might tell you to reach for more. And when you’re sleep-deprived, you don’t just crave food—you crave the worst kind: fast carbs, sugar, and comfort meals that derail weight loss goals.

Cutting Calories? You Might Be Cutting Satisfaction Too
Many dieters unknowingly set themselves up for failure with the third mistake: eating unbalanced meals. According to Prof Joseph, meals lacking in protein and fiber fail to sustain your energy or keep your blood sugar steady. The crash that follows leads to cravings that feel like hunger, but are actually signs your body didn’t get what it needed in the first place.

“If your lunch is just a salad with barely any protein, you’re going to be hungry again an hour later,” he warns. Instead, he recommends meals that combine lean proteins like chicken, fish, tofu, or lentils with fiber-rich vegetables and slow-digesting carbs like sweet potatoes or brown rice. These help you stay fuller for longer—and reduce the urge to graze all day.

True Hunger vs. Habitual Snacking: Can You Tell the Difference?
Understanding what hunger really feels like is key, says Prof Joseph. “True hunger builds gradually and comes with physical signs—like a rumbling stomach or low energy,” he explains. “But if it comes on suddenly or disappears after a glass of water or a quick distraction, it probably wasn’t hunger at all.”

His advice is refreshingly simple: fix these three habits—hydration, sleep, and meal balance—and you may find that your hunger disappears, your energy stabilizes, and your cravings take a backseat.

So the next time you think your body is begging for a snack, take a pause. Maybe it’s not food your body needs—but a drink of water, a full night’s sleep, or a better lunch.

Because in the battle against weight gain, feeling in control of your appetite might start with changing your routine—not your portion size.