Not enough sleep, restricting the foods you love and working in a different environment are three of the reasons why you might always feel hungry in lockdown, a dietitian has revealed.
Leanne Ward, from Brisbane, said she has been contacted by dozens of clients recently who say they ‘can’t stop eating while in lockdown’.
And while they might think they’re hungrier than usual, the fact is a lot of the time we mistake ‘non-hungry eating or head hunger for true hunger’.
Leanne Ward (pictured), from Brisbane, has been contacted by dozens of clients recently who say they ‘can’t stop eating while in lockdown’ – and there are many reasons for this
Leanne (pictured) said many of us respond to ‘head hunger’ which isn’t often hunger, but means we’re eating in response to emotions, stress and loneliness
‘What I call head hunger is eating in response to emotions such as stress, loneliness or anxiety, and food makes us feel better because we’ve conditioned ourselves over time to know this,’ Leanne posted on Instagram.
‘You’re not always really hungry, even though it might feel like it.’
1. You’re eating due to emotions
The first reason why you might think you’re hungrier in lockdown is because you’re eating due to your emotions.
‘You might be feeling stressed, lonely or anxious about the ongoing lockdowns, wondering when things will change,’ Leanne said.
All of this can easily mean you reach to the fridge more often than you should.
The second reason for your ‘hunger’ is you’re in a different work environment, and this environment is all too close to the kitchen (Leanne pictured)
2. You’re in a different work environment
The second reason for your ‘hunger’ is you’re in a different work environment, and this environment is all too close to the kitchen.
‘With so many Aussies in isolation or working from home and food so easily accessible, we have very different environments to what we’re used to,’ Leanne said.
‘A lot of us are surrounded by a lot more food than normal and most of us are in small apartments or working from the kitchen bench, which doesn’t help when you’re literally looking at food all day.’
As much as possible, the 31-year-old dietitian recommends that you stick to your regular meal times and only allow yourself as many snacks as you would eat in the office.
3. You’re exercising more
One of the positives of the ongoing lockdowns is that more of us are exercising and getting out for walks as a way to get out of the house.
‘Isolation has forced many to start new exercise routines, which I think is wonderful, but don’t forget when you start exercising more, you expend more energy and so generally feel more hungry,’ Leanne said.
Try not to ignore real hunger cues if you do feel as though you need an extra snack at 3pm.
The best thing to do is have a glass of water before you eat anything to check if you’re really hungry.
‘Lack of sleep affects the hormones which control our hunger, cravings and levels of fullness or satisfaction after meals,’ Leanne (pictured) said
4. You’re not getting enough sleep
Sleep is one of the biggest contributors to your hunger levels.
When you get enough of it, you feel well-rested and on top of your diet.
On the flipside, getting less than normal – which many of us are doing in lockdown – contributes to mood swings and increased hunger.
‘Lack of sleep affects the hormones which control our hunger, cravings and levels of fullness or satisfaction after meals,’ Leanne said.
‘If possible and within your capability (sorry new mums!), aim for 7-9 hours of sleep per night.’
5. You’re restricting foods
With so many in lockdown finding they binge eat every now and then, Leanne said restricting your diet has never been more common.
‘Restricting foods means you crave them more – it’s a known fact backed by research, so stop starting a new diet every Monday and start eating well for life,’ she said.
If you think you need a piece of cake here and there, don’t deny yourself a slice.
Just make sure to have a healthy meal afterwards to ensure you’re getting adequate nutrients.
6. You’re not eating the right macronutrients
In the same vein, it’s vitally important that you make sure you get the right macronutrients into your daily diet.
‘Fullness or satisfaction after meals comes from building your meals properly,’ Leanne said.
‘If you’re constantly snacking on ultra-processed foods, then you’re going to feel constantly hungry. These foods don’t have enough fibre, protein or healthy fats, so you’ll be left unsatisfied and searching for more food soon after.’
The ideal plate consists of half vegetables or salad, one quarter lean protein and one quarter complex carbohydrates.
Leanne (pictured) explained that drinking too much alcohol in lockdown paradoxically makes you hungrier and more likely to snack
7. You’re drinking too much alcohol
Alcohol has become a crutch for thousands in lockdown.
But Leanne said it’s important to remember that your wine, beer or gin habit actually serves to make you hungrier.
‘If you’ve been knocking back one too many drinks in isolation, it’s time to replace the alcohol with water if you want to get a handle on your hunger and cravings,’ Leanne said.
Keep your drinking to one or two nights a week, as you might if we weren’t in lockdown.
8. You’re trying to diet daily
Finally, Leanne said whether we’re in lockdown or not, many of us start every day healthily and convinced we’re going to be ‘good’ and diet that day, only to blow out at night.
The dietitian is much more of a fan of balanced eating all day, and allowing yourself a couple of squares of dark chocolate after lunch, so you satisfy a craving without blowing out.