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[00:06] Introduction – The Hunger Question

Today’s question is probably one of the most popular topics and questions we receive, and it’s all around hunger.

The question I get all the time is: why am I always hungry despite doing all the right things? I’m eating healthy, I’m looking after my nutrition — so why am I still hungry when I try to lose weight or improve my shape?

I want to cover the main frameworks you need to think about when it comes to addressing hunger. Some of these may apply to you, some may not, and for some people all of them will apply. There are seven key reasons and strategies to understand here.

[00:44] The Big Picture – Structure Comes First

When it comes to hunger, the overarching fix I’ve seen work better than anything else is implementing structure and a proper nutrition strategy.

If you’re constantly feeling hungry or battling cravings, the first place to look isn’t willpower — it’s whether you actually have a clear structure and plan around your nutrition.

[01:16] #1 – No Pinned Meals (Too Much Food Noise)

One of the biggest mistakes I see is people having no pinned meals.

They graze throughout the day. They eat randomly. They pick at food here and there with no set meal times or structure.

That leads to constant thoughts like: when should I eat, what should I eat, should I have this now or later?

This creates what I call food noise — constant decision-making around food.

One of the best fixes for this is having a pinned eating structure.

Pick three or four times per day when you eat and stick to them. For example, breakfast, lunch, dinner — or something like 7:30am, 12pm, 4pm, and 7pm.

Personally, I eat at set times, and it removes all decision-making. You know when you eat — and just as importantly — when you don’t eat.

[02:47] #2 – Undereating Protein

Another major reason people feel hungry is that they’re simply not eating enough protein.

A good rule of thumb is to aim for around 1.6 grams of protein per kilo of bodyweight, up to about 2 grams per kilo depending on your goals.

You then spread that protein across your three or four pinned meals.

For most people, three to four meals per day is the sweet spot. Too many meals becomes a full-time job. Too few meals — like aggressive fasting — makes food top of mind all day and can be very uncomfortable when trying to hit protein targets.

[03:58] #3 – Eating Too Fast (Poor Meal Hygiene)

A lot of people eat far too quickly, usually because of busy lifestyles or habits formed years ago.

They squeeze meals between meetings, eat on the go, or eat while distracted.

When I was a personal trainer, I used to wolf down food in minutes. I struggled with digestion, bloating, and constant hunger.

One of the biggest game changers was improving meal hygiene.

This means taking 10 to 20 minutes to eat, chewing your food properly, putting your knife and fork down between bites, and ideally removing distractions.

This allows your body to actually recognize that food is coming in, which helps regulate hunger and satiety signals.

[05:36] #4 – Dehydration Disguised as Hunger

Sometimes you’re not hungry — you’re just dehydrated.

A simple fix is setting a hydration target of around two to three litres of water per day.

To make this easy, fill one or two one-litre bottles at the start of the day and keep them visible. Aim to finish most of your water a couple of hours before bed so it doesn’t disrupt your sleep.

[06:24] #5 – Low-Volume, Highly Processed Diets

If your diet is heavy in processed foods, hunger is almost guaranteed.

A high-volume, whole-food approach makes a massive difference. This doesn’t mean vegan — it means lean proteins, lots of vegetables, and fibre-rich carbs.

Whole foods take longer to eat, fill more space in the stomach, and keep you fuller for longer.

This is why so many people say when they start our programs that they can’t believe how full they are despite eating fewer calories.

[08:16] #6 – Your Environment Is Working Against You

Your environment may be set up for failure.

If you work from home and your kitchen is full of visible snacks, pastries, and ultra-processed foods, your senses are constantly being stimulated.

The fix is simple: remove trigger foods where possible or make them difficult to access.

Out of sight really does mean out of mind.

[10:27] #7 – Boredom, Stress, and Emotional Eating

Ask yourself whether you’re eating because you’re bored, stressed, or emotional.

Most hunger and cravings — especially in the evenings — come from these states.

At night, once everything finally slows down, food becomes an easy way to seek relief and comfort.

One of the most powerful long-term strategies is building an evening wind-down routine that doesn’t involve food — herbal tea, stretching, reading, or watching Netflix without snacking.

[12:42] Final Thoughts – When Hunger Is Normal vs Unnecessary

For most of the year, you should feel energised, in control, and calm around food.

Extreme hunger should only really appear at the very end of a focused fat-loss phase.

[12:50] Summary – The 7 Hunger Fixes

1. Pinned meals (three to four set times per day)
2. Adequate protein intake
3. Proper meal hygiene
4. Consistent hydration
5. High-volume whole foods
6. A supportive food environment
7. Strategies for boredom, stress, and emotional eating

The common theme across all of this is structure.

When structure is in place, hunger stops controlling you — and progress becomes sustainable.

[13:37] How We Help at RNT Fitness

If you want help building a nutrition strategy, removing all the guesswork, and having accountability around you to finally reach your goals, this is where we can help.

At RNT Fitness, we specialise in helping busy professionals get into the best shape of their lives and actually stay there — without extremes or guesswork.

Next Steps

1. Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow
2. Find out if you’re ready for a transformation: https://www.rntfitness.com/transform