Hungry but Don’t Want to Eat? Tips to Boost Your Appetite

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Effective eating strategies when you’re not in the mood for food
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If you’re struggling with a loss of appetite, it can be challenging to eat regular meals and nourish your body. Fortunately, there are several eating strategies and lifestyle changes that you can implement to help you push through and consume enough calories. In this article, we’ll teach you how to eat food when you don’t have an appetite, including tips on how to choose the right foods and prepare your stomach for mealtimes. [1]

What to Do When You’re Hungry But Have No Appetite

Eat small meals throughout the day, but stick to a regular eating schedule. Eat bland foods or get your calories through liquid, by eating smoothies, protein shakes, soups, broths, or sports drinks that are high in electrolytes.

Method 1
Method 1 of 3:

Eating Without an Appetite

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  1. To make eating feel more manageable, space 5-6 small meals throughout the day, and set a notification to remind you when to eat. Sticking to a regular eating schedule can train your brain to expect food at certain times, which may increase your appetite. [2]
    • Try to stay as relaxed as possible when eating. Feeling tense may activate your gag reflex and make you feel sick or nauseous.
  2. When you don’t have an appetite, mild foods can be more appealing and easier to eat. Pick soft, low-fiber foods to help aid in digestion, and try to include foods that are high in protein, vitamins, and minerals. If you don’t know what to eat, here are some simple snacks and meals that are gentle on the stomach: [3]
    • Toast
    • Crackers
    • Eggs
    • Nuts
    • Cooked vegetables
    • White rice
    • Tofu
    • Unseasoned meat
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  3. If you can’t stomach solid foods, nutritional drinks like protein shakes and smoothies can be easier to keep down. Add ingredients like protein powder, peanut butter, greek yogurt, or milk to squeeze in extra protein and calories. Or, eat other liquid foods like soups, broths, yogurt, or pureed fruits and vegetables. [4]
    • To add extra calories at mealtimes, you can substitute water for fruit juices or sports drinks with electrolytes.
  4. Watching TV at mealtimes is often viewed as bad behavior because it causes people to overeat. [5] However, it may increase your food intake if you have no appetite. When it’s time to eat, turn on your favorite show to distract your mind, and try to take small bites until the end of the episode. [6]
  5. If you’re struggling to eat a lot, start small and eat slowly—even just a fraction of your normal meal can help you rebuild healthy eating habits. Find foods that you genuinely enjoy eating, and try to appreciate the taste and sensation of every bite. Instead of viewing eating as a chore, think of it as a sensory experience! [7]
    • Make meals more appealing by choosing foods with a variety of colors and textures and adding garnishes like fresh herbs or citrus. [8]
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Method 2
Method 2 of 3:

Managing Your Appetite

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  1. A loss of appetite is usually a temporary feeling, and your desire to eat may return the longer you go without food. Instead of forcing yourself to eat at regular mealtimes, hold off for a few hours until food seems more appealing to you. If your loss of appetite lasts longer than a day, slowly eat small bites of food to help rebalance your hunger-related hormones. [9]
    • If you tend to skip meals, you might have trained your body not to send hunger signals at certain times, and this can alter your normal eating patterns and lead to a loss of appetite. [10]
  2. When you’re tired, your body isn’t able to send proper signals of hunger to your brain, which can disrupt your appetite and metabolism. [11] Sleep helps regulate your metabolism by allowing your body to restore itself each night, so aim for 7-9 hours of sleep to maintain healthy eating patterns and improve your interest in eating. [12]
    • If you’re feeling drowsy in the middle of the day, take a 30-minute power nap to replenish your energy and help stimulate your appetite.
  3. To increase your appetite naturally, incorporate some light physical activity into your daily routine. Go for a walk in the park, do some chores around the house, or practice yoga at home. Adding some exercise can boost your metabolism and remind your body that it needs to refuel. [13]
    • Getting some fresh air may also lower your stress levels and stimulate your appetite. Bike around the neighborhood, garden in the backyard, or move your yoga session outside. [14]
    • If you feel sick or your loss of appetite lasts for over a week, avoid exercising and visit your primary care doctor instead. [15]
  4. Dehydration can make you feel tired, nauseous, and without an appetite, so make sure you stay hydrated throughout the day. [16] Drink water 30 minutes before meals to avoid feeling full, and take small sips throughout the day, instead of chugging a bunch of liquid all at once. [17]
    • Avoid carbonated drinks, like sparkling water or teas, which can make you feel gassy or bloated. [18]
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Method 3
Method 3 of 3:

Treating Your Loss of Appetite

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  1. Visit your primary care doctor if your loss of appetite lasts longer than a week or if you experience the following symptoms: sudden weight loss, fatigue, weakness, nausea, irritability, and rapid heart rate. [19] A professional diagnosis can help you find the right solution, especially since poor appetite can be caused by external or psychological conditions such as: [20]
    • Temporary illnesses like a cold or headache [21]
    • Chronic illnesses like cancer, diabetes, kidney disease, hypothyroidism, and irritable bowel syndrome
    • Certain medications like ibuprofen, fluoxetine, and spironolactone
    • Dehydration
    • Stress and anxiety
    • Depression
    • Anorexia nervosa or bulimia
    • Aging
    • Early pregnancy
  2. If the underlying cause behind your lack of appetite is due to anxiety, depression, or anorexia nervosa, reach out to a professional to help you manage your condition. [22] A therapist can help you work around any barriers when it comes to eating and help you develop a better relationship with food.
  3. Whether the reason behind your poor appetite is psychological or external, consulting with a dietician can help you navigate any changes in hunger. A dietician can work with you to prepare delicious and nutritious meals, and they can also offer tips on how to manage your appetite and fill in any gaps in nutrition. [23]
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  • Question
    Is it normal to not feel like eating for a month?
    Community Answer
    Although it's not a normal state to not feel like eating for a month, changes in appetite can happen due to puberty, depression, or an eating disorder. If you're really concerned about it, talk to your doctor.
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  • Question
    How do I handle it when I am hungry after exercise?
    Community Answer
    First, drink a large glass of water. Then, if you are still hungry, eat something small but filling, like a banana or a handful of nuts.
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  • Question
    What should I do if I sleep for around 13 hours every day and for the last 4 days I don't feel like eating until later in the day?
    Community Answer
    Definitely, DEFINITELY see a doctor. It won't hurt you to go to a free clinic near you. Sounds a bit like when I was going through depression, but this could also be a serious physical illness. In any case, contact a medical professional.
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      Tips

      • Adopt a positive mindset when it comes to eating to increase excitement at mealtimes and develop a healthier relationship with food. Instead of viewing food as something that you have to consume, think of it as fuel for your body. Food affects your energy, mood, and appearance, and you get to choose how good you feel.
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      Tips from our Readers

      The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
      • If you start to feel sick while eating, take a break. Drink a little bit of water and wait for a few minutes before trying to eat again.
      • Find a food that you like to eat (like a dessert) and eat it as a reward after finishing a more substantial meal.
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      Expert Interview

      Thanks for reading our article! If you’d like to learn more about eating disorders, check out our in-depth interview with Amy Chow .

      References

      1. ↑ https://my.clevelandclinic.org/health/symptoms/24228-loss-of-appetite
      2. ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=34&contentid=18346-1
      3. ↑ https://my.clevelandclinic.org/health/symptoms/24228-loss-of-appetite#care-and-treatment
      4. ↑ https://my.clevelandclinic.org/health/symptoms/24228-loss-of-appetite
      5. ↑ http://www.health.harvard.edu/blog/distracted-eating-may-add-to-weight-gain-201303296037
      6. ↑ https://stanfordhealthcare.org/content/dam/SHC/programs-services/cancer-nutrition/docs/loss-of-appetite-during-cancer-treatment-nutrition-facts.pdf
      7. ↑ https://www.mayoclinic.org/diseases-conditions/cancer/in-depth/cancer/art-20045046
      8. ↑ https://pancan.org/facing-pancreatic-cancer/living-with-pancreatic-cancer/diet-and-nutrition/overcoming-poor-appetite
      9. ↑ https://www.goodrx.com/well-being/diet-nutrition/what-to-eat-when-you-have-no-appetite
      1. ↑ https://www.nm.org/healthbeat/healthy-tips/nutrition/best-times-to-eat
      2. ↑ https://www.psychologytoday.com/us/blog/sleep-newzzz/201310/the-connection-between-sleep-and-appetite
      3. ↑ Marjan Mahallati, RHN, AADP. Registered Holistic Nutritionist. Expert Interview. 21 July 2020.
      4. ↑ https://www.canr.msu.edu/news/decreasing_and_increasing_appetite_through_exercise
      5. ↑ https://health.clevelandclinic.org/how-stress-can-make-you-eat-more-or-not-at-all
      6. ↑ https://www.goodrx.com/well-being/diet-nutrition/what-to-eat-when-you-have-no-appetite
      7. ↑ https://pancan.org/facing-pancreatic-cancer/living-with-pancreatic-cancer/diet-and-nutrition/overcoming-poor-appetite
      8. ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=34&contentid=18346-1
      9. ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=34&contentid=18346-1
      10. ↑ https://my.clevelandclinic.org/health/symptoms/24228-loss-of-appetite#when-to-call-the-doctor
      11. ↑ Amy Chow. Registered Dietitian. Expert Interview. 16 September 2020.
      12. ↑ https://www.goodrx.com/well-being/diet-nutrition/what-to-eat-when-you-have-no-appetite
      13. ↑ Amy Chow. Registered Dietitian. Expert Interview. 16 September 2020.
      14. ↑ https://www.eatright.org/health/wellness/healthful-habits/10-reasons-to-see-an-rdn

      About This Article

      Article Summary X

      If you’re hungry, but don’t feel like eating, try taking a quick nap, since if you’re too tired your body can’t properly send hunger signals to your brain. You can also do some light exercise, like taking a walk or a short jog, to work up an appetite. Alternatively, drink a large glass of water, which can stimulate your hunger. If you still don’t feel like eating, but know that you’re hungry, opt for a small, light meal and eat it slowly. To learn how to overcome mental blocks that make you lose your appetite, read on!

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