Ways to Increase Your Appetite

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Are you having trouble eating enough? Worried about it affecting your health? Try these tricks to get your appetite back on track. It’s perfectly normal to feel less hungry in hot weather or to overindulge the day before. But losing your appetite for a long time can affect your health and even lead to weight loss and malnutrition. Not to mention muscle gains and fitness goals when you can increase your appetite and food intake. Our bodies start to panic when we don’t feed them enough of the nutrients we need, such as carbs for energy, protein and energy for muscle recovery, healthy fats for cell growth and warmth – to name a few! However, we know it’s not as simple as forcing yourself to eat when you don’t want to. That’s why we’ve put together ways to help you get hungry again!

How to Increase Your Appetite

If your loss of appetite is sudden and unexplained and you are losing weight, see your doctor. Likewise, if it persists and none of the ideas below help…

Eat More Food

Eat 6-8 small meals a day, not three large meals. Eating fewer, more frequent meals can help you consume more overall. If you’re most hungry in the morning and know you’re rarely hungry in the evening, take advantage of this and eat most of your small meals when you’re most hungry.

Increasing Appetite
Increasing Appetite

Choose Your Favorite Foods

While it’s important to eat a healthy and balanced diet, it’s also important to actually love the food in front of you. Always choose meals and snacks that you really enjoy and smell. Even if that means cooking a simple but satisfying veggie pasta over and over for a few days or so. The important thing is to eat and reopen that appetite.

Some Foods Need to Be Cooled

Some foods, such as meat, dairy, puddings, creams, egg salads, and fish, may taste better at room temperature. Try taking them out of the fridge and let them warm to room temperature – though make sure to eat them within an hour of taking them out of the fridge.

Plan and Prepare Meals in Advance

Try to get a weekly (or monthly!) meal plan so you don’t get into bad habits like not eating a healthy meal replacement or just eating junk food. Sunday (or whatever your day off) is a good day to choose easy and delicious meals that you can prepare in bulk for the day ahead. You can always freeze some later in the week so you’re never short of an easy-to-access meal.

Do Not Drink With Meal

Drinking a glass of water before or during a meal is a well-known weight loss trick and will make you feel fuller – the opposite of what you need! Try not to drink water 30 minutes before a meal to see if you are hungrier/eat more.

Get Lots of Rest

Making sure you sleep well and get enough rest can be key to boosting your appetite. Our bodies can get stressed easily when we don’t get enough sleep, and for some people, that means ignoring hunger cues and eating less because of anxiety.

During the day, fatigue can also suppress the motivation to eat healthy and have hearty meals, and you may find yourself snacking, ordering junk food, or avoiding meals together. So make sure you’re getting enough sleep, which is usually 7-9 hours for the average adult.


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