How to Increase Your Appetite

SO, YOU WANT to eat more. Whether it’s because you’re hoping to build muscle, increase your energy levels, or otherwise, here’s how to boost your appetite.

For the most part, you don’t need to be alarmed if your appetite seems less strong than usual. “It’s normal for your appetite to fluctuate from day to day, and there’s no reason to worry about being a little less hungry sometimes,” says Christine Byrne, M.P.H., R.D. “If you notice that your appetite has decreased for more than a few days, ask yourself why this might be the case.”

When in doubt, always consult your doctor or dietitian to rule out anything more serious that may be contributing to your decreased appetite. Ahead, easy ways to increase your appetite to achieve your health and fitness goals.

Why am I not hungry?

First, it’s worth considering why your appetite has decreased in the first place. There are several reasons why you might not feel hungry.

Byrne says that being more stressed or busy than usual can decrease appetite. Same is true when you feel depressed or anxious. If these feels progress for a long period of time, speak with a doctor.

Another common culprit for decreased appetite includes cutting way back on physical activity and reducing the number of calories you burn, says Byrne, which will naturally leave you less hungry. This isn’t always cause for concern, though. For example, you might’ve just finished a marathon and are not training to the capacity you were before. “Your body probably needs a break, and it’s fine that your appetite is down,” Byrne says.

If you’ve become more sedentary and aren’t feeling your best, making some time each week for exercise will have the dual benefit of increasing your appetite and boosting your energy levels.

If you can’t think of any reasons for your decreased appetite, and it’s been going on for more than a week, Byrne advises talking to your primary care doctor to explore what may be happening further.

4 Ways to Increase Your Appetite

Alright, you’re ready to crank up the calorie count but not sure how to get started. Here are five methods Byrne says you can try to rev up your appetite.

Exercise

If you’re pretty sedentary, Byrne recommends adding in light exercise like walking or yard work every day to augment your appetite. It might not seem like much, but you’d be amazed at how much effort cleaning out a closet or reorganizing your fridge can take.

Or, if you’re up up for it, add more intense exercise to your daily routine. Any physical activity can boost your appetite, but intense exercise in particular can significantly spike your appetite.

Implement a Meal and Snack Schedule

“Just like sticking to a regular bedtime and wake time can help your sleep, sticking to a regular meal and snack schedule can help your appetite,” says Byrne. The dietitian suggests scheduling three meals, and two to three snacks each day and sticking to this schedule as best you can for a week or two. “Over time, your body will get used to eating at these regular intervals,” and get hungry, she says.

Opt for a Protein Smoothies

None of the above cutting it for you?

“If you’re really struggling to eat enough, drinking smoothies or high-protein meal replacement shakes is an easy way to increase your calories,” Byrne says. Some go-to ingredients in said shakes include ingredients like nut butters, protein powders, milk, and fruit “to make sure you’re getting a variety of nutrients.”

Try Different Tactics

Unfortunately, there’s no one-size-fits-all approach to increasing your appetite.

“There are various ways to increase your appetite and make sure you’re meeting your nutrient needs, and different tactics will work for different people,” says Byrne. After experimenting with the above ideas for a bit, you’ll land the thing that work best for you.