你为什么总是觉得饿?
Most people tend to be hungry before their next meal, and hunger can also increase if you exercise more than usual.
大多数人在下一餐前都会感到饥饿，如果你锻炼得比平时更多，饥饿也会增加。
Even so, experts have warned that if you have always been hungry, you may not have provided your body with everything it needs to be able to maintain daily activities.
尽管如此，专家警告说，如果你一直处于饥饿状态，你可能无法为你的身体提供维持日常活动所需的一切。
If you used to find snacks in the refrigerator, then it is possible that you are not providing your body with what it needs. In order to curb hunger, we need to fuel our bodies with a balanced diet, as well as ensure that our bodies are always hydrated.
如果你过去总是在冰箱里找零食，那么很有可能你没有给你的身体提供它需要的东西。为了抑制饥饿，我们需要均衡的饮食来为身体补充能量，同时保证身体水分充足。
If the cravings are increasing, it could be due to the effects of medications or lifestyle changes.
如果这种渴望在增加，可能是由于药物或生活方式的改变。
There are many reasons why you can't limit hunger, constantly feel hungry, and warn that some of the symptoms may be due to an underlying health condition.
有很多原因导致你不能限制饥饿，经常感到饥饿，并警告说一些症状可能是由于潜在的健康状况。
The reasons why you always feel hungry
你总是感到饥饿的原因
1. Stress
压力
Stress has a negative effect on our lives and can increase and decrease hunger levels.
压力对我们的生活有负面影响，可以增加或减少饥饿程度。
Increased feelings of hunger have also been linked to mood, as more people feel hungry after times of stress.
饥饿感的增加也与情绪有关，因为更多的人在经历压力后会感到饥饿。
If there is a sharp increase in cravings, it could be a sign of a serious depressive disorder, says David Schlundt, associate professor of psychology at Vanderbilt University.
范德比尔特大学的心理学副教授大卫施伦德说:如果对某些食物的渴望急剧增加，这可能是一种严重抑郁症的迹象。
He also told Good Housekeeping that people who don't want to eat when they're stressed are feeling out of control of their behavior.
他还告诉《好管家》杂志，那些在压力大的时候不想吃东西的人会觉得自己的行为失去了控制。
2. Lack of sleep
缺乏睡眠
Sleep deprivation can decrease leptin release and increase ghrelin levels - and this may explain the clear link between sleep and obesity.
睡眠不足会降低瘦素的释放，增加胃促生长素的水平——这也许可以解释睡眠和肥胖之间的明显联系。
Studies have also shown that lack of sleep can increase the body's release of insulin - a hormone that regulates blood glucose levels as well as the "stress hormone", cortisol.
研究还表明，睡眠不足会增加体内胰岛素的释放。胰岛素是一种调节血糖水平的激素，也是一种“压力荷尔蒙”皮质醇。
Both have been linked to weight gain and greater body fat storage. Of course, this study does not say that all people who wake up easily or are overweight.
两者都与体重增加和体内脂肪储存有关。当然，这项研究并不是说所有睡觉时容易醒的人都会超重。
In The Sun, expert Emma Bullock-Lynch from organic smart food brand Human Food said you won't feel hungry because of a lack of micronutrients, but that can make you feel tired.
来自有机智能食品品牌Human food的专家艾玛·布洛克-林奇说，在阳光下，你不会因为微量营养素的缺乏而感到饥饿，但这会让你感到疲劳。
3. Thirst
渴
Thirst is often confused with hunger because the body sometimes treats thirst the same way it handles hunger.
口渴经常和饥饿混淆，因为身体有时对待口渴和对待饥饿是一样的。
The amount of water you drink can also affect your feeling of fullness.
喝水的量也会影响你的饱腹感。
If you think you are hungry, you could be truly dehydrated. Experts also recommend that you drink more water if you are trying to lose weight.
如果你觉得自己饿了，你可能真的是脱水了。专家还建议，如果你想减肥，要多喝水。
The feeling of thirst can also be caused by the type of food you are eating. If you like to eat salty foods like French fries then there's a chance that you are really dehydrated.
口渴的感觉也可能是由你吃的食物类型引起的。如果你喜欢吃像炸薯条这样的咸食物，那么你有可能真的脱水了。
Salt stimulates thirst and helps the body retain water. Therefore, if you do not drink enough water, you will often feel tired or have difficulty functioning. The body needs salt to function but too much can cause high blood pressure.
盐能刺激口渴，帮助身体保持水分。因此，如果你没有喝足够的水，你会经常感到疲劳或功能障碍。身体需要盐才能正常工作，但摄入过多会导致高血压。
4. Skipping breakfast
不吃早餐
Skipping meals will make you feel more hungry at the end of the day and can lead to overeating.
不吃早饭会让你在一天结束时感觉更饿，并可能导致暴饮暴食。
Nutritionist Jane Clark, founder of Nourish-by-Jane-Clarke, says you should aim to have a healthy breakfast at the start of the day.
营养学家、“滋养by- jan - clarke”的创始人简·克拉克说，你应该在一天的开始就吃一顿健康的早餐。
Many studies have shown that eating right after waking up can help balance the amount of hormones and blood sugar levels to bring energy and focus to the day, which is a habit she says.
她说，许多研究表明，起床后吃东西有助于平衡激素和血糖水平，让你精力充沛、精力集中，这是一种习惯。
5. Emotional eating
情绪化进食
We all go to ice cream cabinets or chocolate bars when the day is bad, and experts say this is because you feel like you're out of control and want to temporarily relieve stress.
当一天的心情不好的时候，我们都会去吃冰激凌或者吃巧克力棒，专家说这是因为你感觉自己失去了控制，想暂时缓解一下压力。
Jane added: "If you're an emotional eater, you may find that you eat to deal with unpleasant feelings, you may crave unhealthy sweets or snacks as your stress level increases.
简补充说:“如果你是一个情绪化的食客，你可能会发现你通过吃东西来应对不愉快的感觉，随着压力水平的增加，你可能会想吃不健康的甜食或零食。
"Eating under stress is a common coping mechanism in the face of stress, but it's not a good way to reduce stress," she says.
她说:“在压力下进食是一种常见的应对压力的机制，但这不是减轻压力的好方法。”
6. Lack of protein
缺乏蛋白质
A diet deficient in protein can lead to feelings of hunger.
缺乏蛋白质的饮食会导致饥饿感。
"A low-protein diet can also lead to frequent feelings of hunger, even though they may be consuming a higher caloric intake," says Obesity expert Julie Bernard.
肥胖专家朱莉·伯纳德说:“低蛋白饮食也会导致经常感到饥饿，即使他们摄入了更高的热量。”
According to Julie, protein is more effective than carbohydrates when it comes to suppressing hunger.
根据朱莉的说法，在抑制饥饿方面，蛋白质比碳水化合物更有效。
If you are having problems adding protein to your diet when you are vegetarian or vegan, many brands or supermarkets are now offering alternatives such as vegetarian sausages and snacks that will keep you active throughout the day.
如果你是素食者或纯素食者，在饮食中添加蛋白质有困难，许多品牌或超市现在提供替代品，如素食香肠和零食，让你一整天都充满活力。
A lack of protein can also lead to weight gain and fat accumulation in the liver.
缺乏蛋白质也会导致体重增加和脂肪在肝脏堆积。
"A low-protein and high-fiber diet is associated with increased hunger. Eating not enough fat also reduces satiety and increases hunger," Emma said.
“低蛋白、高纤维的饮食与饥饿感的增加有关。摄入的脂肪不足也会降低饱腹感，增加饥饿感。
