A lot of people complain about eating too much and the inability to control their appetite during this lockdown.

 

It is beautiful that you are staying at home and getting the much-needed rest that you have always craved for. However, some people will gain weight, which is not bad.

 

While some are exercising to put their weight in check while at home, others look up to the internet for tips to control their appetite.

 

So if you wish to control your appetite while you are at home, then we got you covered.

 

Below are five healthy tips to help you control your appetite in this lockdown.

1. Get enough sleep

 

Getting enough quality sleep can also help reduce hunger and protect against weight gain.

 

Studies show that too little sleep can increase hunger and appetite by up to 24%, and decrease levels of some fullness hormones by up to 26%.

 

Research also shows that individuals who sleep less than seven hours per night rate their fullness levels after breakfast as 26% lower.

 

It’s worth noting that several studies also link short sleep, generally defined as less than six hours per night, with up to a 55% higher risk of obesity.

2. Exercise

Exercising can reduce the activation of brain regions linked to food cravings, which can result in lower motivation to eat

It can also reduce hunger hormone levels while increasing feelings of fullness.

Research shows that aerobic and resistance exercise are equally effective at influencing hormone levels and the size of a meal eaten after exercise.

Also read:
-These Five Exercise Will Help You Keep Fit During COVID-19 Pandemic
-Sitting Too Long Can Kill You, Even If You Exercise
–These Three Homemade Detox Drinks Will Help You Avoid Weight Gain In Quarantine

3. Eat on smaller plates

Reducing the size of your dinnerware can help you unconsciously reduce your meal portions.

This is likely to help you consume less food without feeling deprived. People that  have more on your plate, are likely to eat more without realising it.

4. Pick solids over liquids

Solid calories and liquid calories can affect appetite differently. A review found that compared to a solid snack, people who ate a liquid snack were 38% less likely to compensate by eating less at the next meal.

 

In a second study, participants who were fed a semi-solid snack reported less hunger, a lower desire to eat and a greater sensation of fullness than those fed a liquid snack.

 

Solids require more chewing, which can allow more time for the fullness signal to reach the brain.

 

Scientists also believe the extra chewing time allows solids to stay in contact with the taste buds for longer, which can also promote feelings of fullness.

5. Fill up on water

Drinking water can help decrease the hunger you feel before meals. It may also increase feelings of fullness following a meal and promote weight loss.

 

Studies show that people who drink two glasses of water immediately before a meal eat 22% less than those who don’t drink any water.

 

Scientists believe that about 17 oz (500 ml) of water is sufficient to stretch the stomach enough to send signals of fullness to the brain.

 

Control your appetite during this lockdown and ensure you eat healthy while you are staying at home.  Don’t visit the kitchen every minute, look for other interesting things to do while you stick with the tips above.

 

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