We've all experienced it: hungry, but not in the mood to eat anything. The causes are many, perhaps due to illness, situation, or depression. Whatever the reason, if you feel like you don't have an appetite even though you're hungry, there are many physical and mental ways you can try to get your appetite back.
Step
Method 1 of 2: Restoring Physical Appetite
Step 1. Wait a moment
Loss of appetite when the stomach feels hungry is usually only temporary. Whatever the reason, surely the appetite will return. If you don't need to eat right away, wait until you get to the point where you can enjoy food with gusto.
Step 2. Try taking a nap
Maybe your body is too tired to send hunger signals to your brain. If you are sleepy, it's best to take a short nap to recharge your energy. A half hour nap is enough to get your appetite back.
Step 3. Do light exercise
Nothing stimulates hunger as fast as a walk or a jog. Light exercise will stimulate the body and remind you that you need energy from food.
However, if you don't have an appetite, you may not feel well. Exercise is recommended in most cases, but if you feel sick, it's best to choose to sleep
Step 4. Drink plenty of water
One way you can stimulate hunger is to drink. The water will fill the stomach in no time, in hopes of triggering the stomach to be filled again.
Step 5. Choose small portions
If you've already done anything and still don't want to eat, the best advice is to eat small portions, and take it slow. Even if it's just a little, smaller portions don't need to be as much of a struggle as large portions.
Make sure you relax. If you're tense and really don't want to eat, the gag reflex may be triggered when you try to eat
Method 2 of 2: Overcoming Psychological Barriers
Step 1. Look for reasons that might make you not want to eat
Even if it's not directly related to the act of eating, it's a good idea to know and understand the specific reasons that make you feel this way. Sadness can be caused by many things. Similarly, there may be biological factors at work that trigger depression. The act of understanding your feelings and dealing with them will make it easier for you to eat.
One of the most important psychological steps is to remember the practical (and necessary) health benefits of eating. If you view food as a primary need, you will be more motivated to eat
Step 2. Try eating in front of the TV
Watching TV while eating is often considered a bad habit and contributes to the tendency to overeat. However, you may find it helpful to have a TV on as you will be able to eat without having to pay attention to the food or the act of eating itself.
Step 3. Enjoy every bite
If you find it difficult to eat a lot, start small. Don't think of eating as a chore, but as a sensory experience. Find a food you like, and enjoy it with the intention of judging and appreciating its taste and sensation.
Tips
- Once food enters the stomach, we tend to feel hungrier. After taking one bite, you may no longer have to struggle to eat.
- Talking positively to yourself also helps. Think of food as fuel. Say that you will eat no matter what. Be firm with yourself.
