Even if your stomach is empty, there may be times when you do not feel like eating. Medications, illnesses or day-to-day stressors can cause loss of appetite. Not eating can cause fatigue, illness and loss of weight. Increase your appetite and your calories by incorporating several diet and lifestyle changes into your daily routine. Visit your medical professional if you continue to struggle with decreased appetite to rule out any serious conditions.
Exercise
Physical activity stimulates appetite. Participate in weight lifting and strength-training exercises to increase your hunger and build muscle mass. The American Heart Association recommends building up to 30 minutes or more of exercise daily. Visit your local gym or get active at home. Divide physical activity into 10 or 15-minute segments if your schedule is busy. Simple activity boosters include using the stairs instead of the elevator, washing your car or taking a stroll around the office at lunch. Don't expect immediate results. After a vigorous exercise session, your appetite will temporarily decrease. Once your body has cooled down from working out, your appetite will increase.
Eating Schedule
Eat on a consistent, regular basis. Do not skip meals. Aim to eat three meals a day with two to three snacks in between them. If you need to gain weight, aim to consume 1800 to 2200 calories per day. Keep a nutritional log for several days to understand your caloric intake. If you are skipping meals or snacks because you are busy or rushed, create snacks and meals ahead of time so you can eat them on the go.
Foods
Stock your pantry and refrigerator with simple, quick foods that require no preparation. Cheese sticks, pudding, cottage cheese, yogurt and peanut butter increase your calorie intake and feed your appetite. Never eat plain foods. Always add something extra to food to increase its nutritional value. Add peanut butter to a whole grain muffin or avocado to a sandwich. Stir protein or milk powder into smoothies, shakes and soups.
Fluids
Limit fluids around meal times and avoid drinking heavily carbonated beverages. These beverages can make an empty stomach feel full and decrease your hunger. MayoClinic.com suggests drinking fluids 30 minutes before eating. Opt for water when eating food so there is plenty of room for extra calories.
Atmosphere and Aroma
Attempt to eat with friends and family several times a week instead of eating alone. The companionship and conversation makes dining a more pleasant experience. Increase the aroma in your home before meal times. Bake a hot apple pie or cookies in the oven to increase appetite. Avoid aroma that may decrease your appetite. Choose cold or room temperature food if the smell of hot food is bothersome.
References
- AskDrSears.com: Gaining Weight
- University of Illinois: Gaining Weight the Healthy Way
- Net Wellness: Ask an Expert: I Want to Gain Weight
- Cleveland.com: When Your Trying to Gain Weight, Be Sure to Add Healthy Calories
- Boston.com: Does Exercise Increase or Decrease Your Appetite
- American Heart Association: Tips for Exercise Success
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