You might feel like eating more as you age due to hormonal shifts, slower metabolism (less muscle mass), and changes in your brain's hunger signals, alongside psychological factors like stress or loneliness, and lifestyle habits like distracted eating or new medications, all affecting appetite and fullness cues. While metabolism slows, your appetite might not, leading to weight gain if you don't adjust calorie intake and activity, and some diets can even harm hunger-regulating brain cells.
Scientist has discovered key appetite control cells in the human brain degenerate over time, causing increased hunger and, potentially, weight gain as we grow older.
The second decade, 10-20
In the teenage years, a growth in appetite and stature driven by hormones, signals the arrival of puberty. How a teenager approaches food during this critical period will shape their lifestyle choices in later years.
Changes in dietary habits, stress, and physical activity are all lifestyle factors that can affect hunger levels and cravings, especially during midlife. Excessive hunger is called polyphagia, and it can be due to common underlying medical conditions like diabetes and thyroid disorders.
metabolism tends to slow down as you get older,” says NIH's Dr. Rafael de Cabo, an expert on aging. “But your appetite and your food intake do not. So, you have a steady increase of body weight with age.”
Females tend to gain the most weight during two key periods: emerging adulthood (late teens to mid-20s) when life changes often disrupt habits, and midlife (around ages 45-55) during menopause due to hormonal shifts that decrease muscle and increase abdominal fat, although the rate of gain slows in later decades. While the 20s see significant overall gain, menopause brings distinct body composition changes and fat redistribution, not just scale weight.
People naturally lose muscle after 40, especially women after menopause. Because muscle burns more calories than fat, this can slow down your metabolism and make it harder to shake those stubborn pounds.
Water is thought to help with weight loss in a few different ways—mostly by helping keep hunger in check. “If we're dehydrated, we can confuse thirst for hunger and end up eating more throughout the day,” Daly says. “Drinking water may also help suppress ghrelin, the 'hunger hormone' that regulates appetite.”
Polyphagia (hyperphagia) is a feeling of extreme, insatiable hunger. It's a common sign of diabetes, but it can have other medical causes, such as hyperthyroidism and atypical depression. It's important to see a healthcare provider if you're experiencing polyphagia.
Types of appetite suppressants
As you get older it's natural to start eating less because you will become less physically active and so your body will adapt and adjust your overall food intake. You may find it difficult to tolerate the meals you used to eat. Try having smaller meals more often and with nutritious snacks in between.
As you eat, don't ask yourself if you're full; instead, ask yourself if you're not hungry anymore. Your goal should be to eat until you're no longer hungry, not to eat until you're full. “This is a much different mindset,” Dr. Albers states.
Not getting enough rest can affect the hormones in the body that control hunger, making a person feel hungry more often. Sleep deprivation can cause someone to have a bigger appetite and find it more difficult to feel full after eating. Medication Side Effects. Some medications increase appetite levels.
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As you get older, your lifestyle and your body's systems can slow down or change. As a result, you may naturally require fewer calories. However, it's also possible that your body still needs those calories and nutrients, and something is interfering with your desire to eat.
Incorporating water during your day is key, but drinking hot water at different times reaps its own benefits: Drinking hot water in the morning - This is the best time to drink warm water, especially on an empty stomach. It can wake up your digestive system, filter out toxins, and leave you feeling refreshed.
However, if you suspect you may be overhydrated, look for symptoms like cloudy thinking, nausea and vomiting, muscle weakness, spasms or cramps and headaches. In severe cases symptoms could include mental confusion, seizures, unconsciousness and even coma.
B12 deficiency can trigger specific food cravings, most notably for meat, fish, or eggs, as the body seeks animal-based sources to replenish the vitamin, especially in those on vegetarian/vegan diets or older adults. While cravings for sugary or salty foods can also signal general B-vitamin issues, the distinct urge for protein-rich animal products is a key indicator, but professional testing is crucial for confirmation.
Understanding Hunger
If you often experience hunger pangs and wonder if it's your body burning calories, you should examine the link between hunger signals and the body's metabolic process. Hunger may be one sign that your body is running out of fuel, which could result in turning to its stored fat reserves.
Adele's significant weight loss wasn't from a quick fix but a two-year journey combining intense, varied workouts (strength training, Pilates, boxing, hiking, cardio) and lifestyle changes, driven largely by addressing anxiety and improving her mental health, though she also worked with trainers and focused on eating more whole foods while denying specific restrictive diets like intermittent fasting. She described getting "addicted" to exercise, often training multiple times daily, emphasizing getting stronger, not just losing weight.
Most people lose fat from their face, neck, and upper body before their stomach, hips, and thighs. You cannot change this order, but you can speed up the overall process. Focus on creating a calorie deficit through diet and exercise.
Ozempic is typically recommended for individuals who have a BMI of 30 or higher, which falls into the obese category, or for those with a BMI of 27 or higher who have additional health concerns such as high blood pressure, type 2 diabetes, or high cholesterol.