Is Hunger Under Our Control? The Science, Strategies, and Stories Behind Managing Hunger

Hunger—it’s something we all experience, but for many, it feels like the ultimate obstacle to achieving health and weight-loss goals. Have you ever felt like no matter how much you eat, it’s never quite enough? Or that hunger just won’t leave you alone, even when you know you shouldn’t be hungry?

If this sounds familiar, you’re not alone. Hunger can feel overwhelming, especially when you’re trying to lose weight or make healthier choices. But here’s the good news: hunger isn’t just about having an empty stomach, and it’s not something you have to fear or fight all the time.

In this blog post, I’ll explain what hunger really is, what drives it, and how you can manage it effectively by working with your body instead of against it. You’ll also hear my personal journey of learning to control hunger and losing the baby weight after my third child without obsessing over calories.

What Causes Hunger?

Hunger isn’t as simple as your stomach growling. It’s a complex process driven by hormones, brain signals, habits, and even the types of food you eat. Let’s start by understanding the key players:

1. Peptide YY and Cholecystokinin: These are your satiety hormones. Peptide YY is released when you eat protein, while cholecystokinin (CCK) is triggered by dietary fats. Both signal to your brain that you’re full, helping you stop eating.
2. Leptin: Think of leptin as your long-term energy gauge. It’s released by your fat cells and tells your brain how much stored energy you have. When leptin levels are high, your brain gets the message that you don’t need to eat as much.
3. Ghrelin: Known as the hunger hormone, ghrelin rises when your stomach is empty and signals to your brain that it’s time to eat. Interestingly, ghrelin doesn’t just respond to physical hunger—it’s also tied to your habits.

Studies have shown that ghrelin levels tend to spike at typical meal times—breakfast, lunch, and dinner. But here’s the fascinating part: if you skip a meal, ghrelin doesn’t keep rising. It actually peaks and then starts to drop off after a couple of hours. This means hunger is partly a learned behavior, and you can retrain your body to adjust its hunger signals.

How to Manage Hunger

Now that we understand the hormones behind hunger and satiety, let’s talk about practical ways to manage hunger effectively:

1. Build Meals That Trigger Satiety
   Focus on meals that include high-quality protein, healthy fats, and fibrous vegetables. For example, a plate of grilled chicken, avocado, and roasted broccoli will leave you feeling much more satisfied than a bowl of pasta or a sugary snack. Protein activates peptide YY, fat triggers cholecystokinin, and fiber helps your stomach’s stretch receptors send fullness signals to your brain.
2. Stay Hydrated
   Sometimes, what feels like hunger is actually thirst. If you’re feeling hungry, try drinking a glass of water and waiting 10 minutes to see if the sensation goes away. Staying hydrated throughout the day can help regulate your hunger and prevent unnecessary snacking.
3. Experiment with Fasting
   Fasting is a powerful tool for managing hunger, but it’s important to approach it strategically. When done correctly, fasting helps lower your average ghrelin levels over time, making hunger less intense. In one study, participants went on a 33-hour fast, and researchers found that ghrelin peaked at typical meal times but declined after a couple of hours. This proves that hunger isn’t just about an empty stomach—it’s also about habits and timing.
4. Manage Stress
   When you’re stressed, your body releases cortisol, which can increase your appetite and make you crave high-calorie foods. To combat stress-related hunger, practice mindfulness around meals. Take a few deep breaths before you eat, and focus on the flavors and textures of your food.

5. Listen to Your Body
While it’s important to honor your hunger, it’s equally important to understand where it’s coming from. Is it physical hunger, or is it emotional? Are you eating out of boredom, stress, or habit? By asking these questions, you can make more intentional choices and build a deeper connection with your body.

My Personal Story

After having my third baby, I was ready to focus on my health again. My baby was seven months old, I had stopped breastfeeding, and I felt like it was time to lose the baby weight. But this time, I wanted to approach it differently. I was done with the exhausting cycle of calorie counting and obsessing over every bite of food.

Instead, I focused on eating meals that left me feeling truly satisfied—meals that triggered my satiety hormones. I also started fasting, which initially felt intimidating but quickly became one of the most effective tools in my health journey.

I’ll never forget the reactions from my gym friends who were doing a traditional cut and reduced their calories to 1300. They couldn’t believe how much dietary fat I was eating. While they were exhausted and hungry, I had incredible energy and low hunger, and I was able to work hard in the gym. After three months, I was in the best shape I’d been in since having kids, and for the first time in years, I could see my abs!

This experience taught me that there’s a smarter, more sustainable way to lose weight. It’s not about deprivation—it’s about understanding your body, fueling it properly, and working with your hormones.

Take Action: Your Challenge for the Week

If hunger feels like it’s controlling you, I challenge you to take one small step this week. Choose one meal each day and optimize it for satiety. Include a high-quality protein source, healthy fats, and fibrous vegetables. Notice how you feel afterward and how long it takes for hunger to return.

If you’re ready to take things a step further, try delaying your first meal of the day by an hour and observe how your body responds.

Ready to Take Control of Your Hunger?

If you’re ready to transform your health and finally feel in control of your hunger, I invite you to join my course, Lifestyle School for Weight-Loss. This program is everything I’ve learned over the past 10 years—through my own experience and working with clients—packaged into a step-by-step system to help you lose weight and keep it off for good.

It’s not just about the number on the scale—it’s about having energy, feeling confident in your skin, and taking control of your health.

Learn more about Lifestyle School for Weight-Loss here.

Final Thoughts

Hunger isn’t your enemy—it’s a signal. When you understand how it works, you can work with your body instead of against it. With the right strategies, you can feel empowered, not overwhelmed, and take meaningful steps toward your health goals.

I’d love to hear from you! Share your thoughts in the comments below, or connect with me on Instagram at @hopeplackcoaching. Let’s continue this journey together!