Loss of appetite means a low desire to have food.
There are various factors that lead to poor appetiteIt can be physical fitness or mental healthIn case the lack of appetite continues for a couple of days, it might lead to malnutrition and weight lossNot being hungry is frustrating, particularly for people who are looking to build mass or gain weightHere are some easy ways to increase your appetite.
- Have Small but Frequent Meals
Eating 3 full meals might appear like a challenging task if you are suffering from a loss of appetite. One of the best ways to increase your appetite is to break 3 meals into 5-6 meals. With an improvement in appetite, you can simply augment the meal portion or add more ingredients for consuming more calories in one day.
For example, if you eat a tuna sandwich, include some cheese and vegetables for adding nutrients and calories.
- Stock up on Favorite Food Items
You might have already noticed that it is much easier to have something that you really enjoy. Hence, it is better to keep your preferred snacks on hand. Next time when you go to the grocery store, make sure that you pick up some up of your favorite food and stock up your fridge. There are also local delivery services to help you out.
- Eat Food Rich in Nutrient
When you lack appetite, you tend to eat empty calories such as chips, baked goods, candy, and ice-cream for gaining weight. Albeit, these types of food are appetizing and have high calories, they aren’t a good choice since they offer negligible ingredients. It is better to concentrate on food which provides you with calories and also an extensive range of nutrients such as healthy fats and protein.
For example, rather than having ice-cream for your dessert, opt for a cup of non-flavored yogurt.
- Bring out the Flavors
A significant aspect of loss of appetite is that you are not able to taste your food. This might happen due to aging. So, add some spices and herbs to your dish to enhance its flavors. You can also add some Sriracha or Tabasco sauce. A little bit of salt will help in enhancing the flavor. However, when you have high blood pressure, make sure that you talk to your doctor regarding having salts or opting for salt substitutes.
- Make Mealtime an Enjoyable Activity
Preparing and eating a meal with other people might aggravate your appetite.
- If you want to make your meal more pleasant to eat, you should invite family and friends over meals.
- In case they are unable to join you every now and then, watch TV while having your meal. These will take your attention off food.
A study has shown that when you eat with friends, it increases your intake by eighteen percent and having while watching TV, it increases by fourteen percent. Turn your mealtimes into occasions to socialize and get entertained. This way you will enjoy your food and it will enhance your appetite.
- Trick the Brain with Various Plate Sizes
When you lack appetite, seeing large portions of food might be pretty discouraging and overwhelming at the same time. The best way to avoid this is to trick the brain into thinking that you are eating small portions. Do this by serving the food on a big plate rather than a small plate. Studies have shown that having food off big plate will make you have large portions of food. This can be the case even if you do not like the dish. It simply means that you can more food if you serve in a big plate.
- Schedule your Meal Time
Hunger makes people eat. Nonetheless, if you don’t get hungry, you can’t depend on your appetite to tell you when you have to eat. In such a case, you have to start scheduling and set a reminder for each mealtime for making sure that you are eating on time. It is necessary to have a regular meal schedule to increase your appetite and make you have more nutrients and calories every day.
- Set a Nice Table
Get your best place setting and light one or two candles if you like. You can also eat your meal while playing your favorite music. This helps you to relax. As a matter of fact, it makes eating a pleasant affair.
- Drink Water between your Meals
If you drink water during or for that matter right before the meal, it reduces the amount of you are going to eat because of the volume of fluid. It is good to enjoy some beverage with the meal but make sure that you have only a few sips so that you are able to concentrate on the food.
Focus on the food to regain appetite and drink water at the end of the meal