Having no appetite could be a very serious business as it shows that you have a very low desire to eat. Poor appetite can be caused by different factors, including mental and physical illness. Not eating well or eating in a very small amount for a couple of days will make you feel weak as you are not giving your body enough nutrition. Eating less will definitely make you lose some weight but, having no appetite can also lead to malnutrition.
No appetite can be a serious issue for those who want to gain weight as there is a lack of nutrition come inside the body. Here are some Life Hacks for you to start building a healthy appetite.
Ways to Increase Your Appetite
You should always eat your breakfast
Among all the mealtime, breakfast is the most important meal that you should not skip. Eating a healthy and balanced breakfast boosts your metabolism after your long night of not consuming anything and it gets your body ready for the day.
There is a lot of benefits when it comes to eating breakfast in the morning, mainly it gives you a ton of energy so you will be more active and productive throughout the day. And it was proven that eating breakfast could increase your appetite too. Yogurt, Cereal, and smoothies are great options for healthy and balanced breakfasts.
However, if you wish to gain weight instead, you need to boost up your calorie intake by using some peanut butter on a wholegrain toast. While it tastes great, it also has healthy nutrition that is good for the human body.
Eat-in smaller portions but frequently
Eating three full meals a day might be a very tough task when you don’t have a healthy appetite. Eating in smaller portions is a great way to start increasing your appetite. Usually, people with small appetites are easily turned off by the large portion sizes of food.
Smaller meals are less intimidating and less filling compare to larger meals, but eating them more frequently will give you the same result after all. You will be consuming the same amount of food at the end of the day.
When your appetite improves, you can start increasing the portion of your meals by adding more ingredients so that you can consume more calories throughout the day. Here is the fun fact: by eating in a smaller portion of the meal, it will help you to feel less sluggish and hungrier.
To prevent being full, try to eat more frequently but in a smaller portion, such as 4-6 times a day. One thing that you can’t forget, adjust your eating schedule with your lifestyle and it makes you feel comfortable.
If you feel like eating a large amount of food in the morning rather than in the evening then, you do you. On the other hand, if you prefer to eat your dinner twice but in smaller portions then it is all up to you. But make sure your body is healthy and getting enough nutrition.
Read: Foods to Eat Before Bed
Make sure that you are exercising
People are wondering whether or not there’s a type of exercise that’s most effective for increasing appetite. A study shows that people who are not doing exercise regularly will have bad regulated hunger hormones. Actually, when they start exercising, they will eventually start eating closer to the number of calories the body requires.
An idea of exercising is quite disastrous for those people who like to overeat. Since they believe because they exercised, they have earned more calories meaning they could eat even more. But for those who have trouble eating enough, exercising could help in regulating ghrelin and help to keep your appetite at an appropriate level.
Read: Foods to Reduce Bloating
Eat less fibre
Fibre is used to slow down human digestion and it will make you feel full faster. While eating fibre is good for people who want to lose weight, it is not recommended for those who want to increase their appetite. Start eating white rice instead of brown rice and lower-fiber fruits and vegetables like bananas, skinless potatoes, melons, and stone fruits.
Females are recommended to consume 25 grams of fibre every single day, while males need to consume about 38 grams of fibre every single day. If u succeed in keeping your intake of fibre low but still eating a lot of calories from whole foods, there’s a decent chance that you will hit that mark.
Read: Worst Foods for Teeth
When you think about training yourself to eat more is like training yourself to live more weights, the most important thing is that you need to consistently put in your effort. When talking about foods, it is not fun or to have a drastic change from undereating to overeating. Your stomach might hurt and you’ll feel uncomfortable and you tend to give up even faster.
But if you put in the effort every single day and pair a solid workout program with your efforts, you will start making progress, slowly but surely. Your stomach will expand and your body will start to expect more calories. In the end, consistency is always the key to success in life, no matter what is the goal.
The Bottom Line
There are various factors that could affect your appetite. Mental conditions, physical conditions are believed to affect your hunger hormone as well. This explains why people who just got depression or stress at work most likely has a low appetite. When you started to feel stressed, try to have a short break and refresh your mind for a moment – it will help you to relieve your depression and mind.
Here is a bonus of tips to increase your appetite: try to invite your friends over a meal and try out new recipes for good nutrition food.
If you still find yourself having a hard time eating, it is highly recommended to check with a doctor who can give you some medical nutrition or vitamin to gain back your appetite.