16 Ways to Increase Your Appetite
- Eat Small Meals More Frequently. Share on Pinterest.
- Eat Nutrient-Rich Foods.
- Add More Calories to Your Meals.
- Make Mealtime an Enjoyable Social Activity.
- Trick Your Brain With Different Plate Sizes.
- Schedule Meal Times.
- Don’t Skip Breakfast.
- Eat Less Fiber.
Loss of Appetite Coping Strategies
- Eat small meals. Eating a small amount of food more frequently will not make you feel full.
- Prepare food that smells good and looks good. This will make you want to eat more.
- Avoid greasy and fried foods.
- Make sure to eat with people and be social.
- Use a large plate.
Why is it so hard for me to eat more?
Mental health conditions, like anxiety, depression, and stress, can all have a negative effect on hunger levels. Other physical conditions, such as pregnancy, hypothyroidism, and more, can also cause a decrease in appetite.
What stimulates your appetite?
Breaking a light sweat shortly before mealtimes can stimulate your appetite. Try a meal replacement. Nutritional smoothies or drink supplements can increase your calorie intake without the work of preparing a meal. They’re especially convenient if you’re on the go.
The following tips may help increase appetite and improve interest in eating:
- Get plenty of rest.
- Exercise lightly before meals to stimulate appetite.
- Select enjoyable foods and foods that have a pleasant aroma.
- Plan meals the day before eating them.
- Stay well hydrated.
- Aim for 6-8 small meals and snacks per day.
Can you get used to eating more?
Our metabolism is adaptive. Therefore, if we start by eating more than our BMR, our body adapts to using this amount of energy. Our body gets a signal that it is no longer in ‘stress-mode’ and can start doing the processes it’s designed to do.
How do I retrain myself to eat?
2) Train yourself to eat slowly.
Be sure to chew each bite completely and pause for a few seconds before you take another bite. Doing this through your entire meal will absolutely encourage you to eat far less than you normally would. Want to track whether you’re eating slowly?A few supplements a healthcare professional may encourage you to try include:
- Zinc. A zinc deficiency can cause loss of appetite and weight loss, among other issues.
- Thiamine. A deficiency in thiamine, also known as vitamin B1, can also decrease appetite in older adults.
- Fish oil. Fish oil may stimulate appetite.
Why do I struggle to eat enough?
There are many reasons you may not have much of an appetite. Low appetite can be a by-product of chronic or acute health conditions, medical treatments, or medications. Your appetite may decrease as you age. It can also be a reaction to stress, anxiety, or mental health issues.
Should you force yourself to eat if you have no appetite?
Yes, absolutely! Regular meals are critical to getting all of your body functions to work properly again. One of the reasons you may not be feeling adequate hunger could be delayed gastric emptying, which occurs when someone is undereating and food remains in the stomach far longer than it should.
You can treat a loss of appetite at home by:
- Eating regular meals: These meals can be smaller than normal.
- Consume liquid meals: If you’re not feeling well, consuming your daily amount of calories via a liquid meal may be easier to keep down.
- Eating bland foods: Bland foods are usually soft and low in fiber.
To help stop emotional eating, try these tips:
- Keep a food diary. Write down what you eat, how much you eat, when you eat, how you’re feeling when you eat and how hungry you are.
- Tame your stress.
- Have a hunger reality check.
- Get support.
- Fight boredom.
- Take away temptation.
- Don’t deprive yourself.
- Snack healthy.
Should I force myself to eat when I have no appetite?
Forcing yourself to eat can be detrimental, especially if you make yourself sick. It would be better to have a light snack, like a piece of fruit or small bowl of granola, than to force yourself to eat a full meal if you are not hungry.
Why do I not want to eat and have no appetite?
Loss of appetite can be caused by stress, a stomach bug, or medications, but it may be a sign of something serious, like hypothyroidism, depression, or cancer. Call your doctor if it continues.
Should I eat when I have no appetite?
Remember, it is still important to eat and drink even if you have no appetite to help you on the road to recovery. Your appetite will return. In the meantime, learn why you should stock up on frozen and tinned veggies for a nutritious and delicious meal when you feel back up to cooking.
Should you force yourself to eat if you lose your appetite?
Although you might find it impossible, you should force yourself to eat regardless of your appetite. That way, you give your body the fuel it needs to continue functioning as it should. Even a couple of snacks or liquid foods will be enough to keep you afloat while you try to overcome your loss of appetit.