Hunger is a constant battle. Some people even claim they're never sure if they actually feel a sensation of hunger. The truth is we eat much bigger portions than our bodies need. We also often choose unhealthy snacks throughout the day. The ghrelin hormone is produced in the stomach and intestines and is often referred to as the “hunger hormone.”  This hormone has numerous functions in the body, including the ability to stimulate hunger.  When ghrelin levels in the stomach rise, the brain gets a signal that it is time for food.  Ghrelin also slows our metabolism, just in case we cannot find any food.  Then, after a big meal, ghrelin levels drop and metabolism speeds up to the burn calories we just ate.   

Dehydration: Even mild dehydration can be masked as feelings of hunger, when your body actually just needs fluids. This confusion stems from the hypothalamus which is the part of the brain that regulates both appetite and thirst. Prevent it by staying on top of your fluid intake. 

Restless sleeper? After a night of poor sleep, two hormones linked to appetite are responsible for increasing your hunger. Surging levels of ghrelin (the hunger hormone) and decreased levels of leptin make you ravenous. After poor sleep, you're more likely to have serious fatigue and brain fog. This triggers the cravings for sugar carbs. Get at least 7-8 hours of sleep a night. 

You eat a lot of carbs. Notice how you eat one cookie and shortly after, you want another? This is your brain on starchy carbs. Simple carbs found in refined products like pastries, crackers and cookies spike your blood sugar levels. This causes intense hunger and the cycle continues to crave these types of computers. Focus on eating complex carbs. 

You're stressed. Of course we've all had bad days at work or a relationships in a rough spot. But letting stress take over your every thought will eventually catch up with your hunger levels. Elevated levels of these stress hormones trick your system into thinking it's under attack and needs energy, causing your body to store more fat for energy. 

Too much alcohol. Drinking even a glass of wine or beer before dinner stimulates a feeling of hunger even if your stomach is full. One small study published in the journal Appetite found that people were more likely to consume foods higher in calories after drinking alcohol. Drinking also dehydrates you bringing that effect back into the puzzle of hunger. 

You need more protein. Lean protein and healthy fats are the secret to feeling fuller longer and staving off cravings. Protein has been shown to have an appetite-suppressing effect. Aim for at least 46 grams per day. Think Greek yogurt (plain), eggs, lean meat and whole grains. 

You're not eating enough healthy fats. Think olive oil, grass fed butter, avocados and almonds. Unsaturated fat is linked to higher levels of the feeling satiety or feeling satisfied. 

Skipping meals: This is one of the worst things you can do for your hunger levels. Your body will begin to store fat because it needs it for energy production. The hunger hormone ghrelin also spikes, which increases your appetite. Eat something small in the AM even if you hate breakfast. 

Instagram good pictures: We're all bombared with what's called food porn. Facebook photos of your friends late night dinners and Instagram snaps of delicious desserts don't exactly help the hunger battle. The connection between what we see and what we crave is much closer than we think. Pleasant food aromas also mimic hunger pangs. Try limiting your exposure. 

You eat too fast: This may cause a feeling of fullness in your stomach but that's because you haven't allowed your brain enough time to register fullness. This generally takes about 20 minutes. Before eating anything else, even if you feel hungry, wait 20 minutes and see if a feeling of fullness kicks in. 

Meds: Certain medications can increase your appetite. Antidepressants such as Zoloft are known to affect your appetite. Talk to your doctor if even after a full meal, you feel more hungry.