How Do I Make Myself Eat More?: A Guide to Increasing Your Appetite

January 8, 2026 •

4 min read

According to research, diet can impact mood and well-being, often affecting appetite and food intake. This guide offers strategies for those seeking to eat more, focusing on healthy methods.

Quick Summary

This article explores practical and healthy methods to boost food intake and overcome a low appetite. It covers strategies like adjusting meal frequency, incorporating nutrient-dense foods, using psychological techniques, and leveraging exercise. This helps individuals increase caloric intake for overall health and weight gain.

Key Points

Small, Frequent Meals: Shift from three large meals to 5-6 smaller meals and snacks to avoid feeling overwhelmed and stimulate your appetite.
Embrace Liquid Calories: Use calorie-dense smoothies and shakes with protein powder, whole milk, and nut butters to increase intake.
Prioritize Nutrient-Dense Foods: Add healthy fats and proteins—such as nuts, avocado, and olive oil—to meals to maximize calories and nutrients in smaller portions.
Utilize Light Exercise: Gentle physical activity, like a pre-meal walk, can naturally boost appetite and improve metabolism.
Enhance the Eating Experience: Make mealtimes more appealing by using herbs, spices or eating with company to make the process more enjoyable.
Plan and Prepare: Prep meals and snacks in advance to ensure nutrient-dense food is always accessible to prevent missed meals.

Understanding the Root Cause of a Low Appetite

Before addressing solutions, understanding why appetite might be low is crucial. Several factors can contribute to a decreased desire to eat, from physical and psychological issues to lifestyle habits. For example, stress can suppress or increase appetite. Some medications can also cause a loss of appetite as a side effect. Identifying the underlying cause allows for a more tailored approach.

Physical and Psychological Factors

Stress and Anxiety: High stress levels can flood the body with cortisol, which can disrupt the body's natural hunger cues.
Underlying Health Conditions: Various illnesses, dental problems, or hormonal imbalances can affect appetite. Always consult a doctor to rule out any medical issues.
Medication Side Effects: Review current medications with a healthcare provider to see if they are contributing to a low appetite.
Mental Health: Depression and other mental health conditions can have a strong impact on eating habits.

Practical Strategies to Increase Food Intake

Once the cause is better understood, implement targeted strategies. Focus on small, manageable changes.

Adjust Your Eating Schedule

One effective method is to change eating patterns. Instead of trying to force three large meals, switch to a more frequent, smaller meal schedule. This can prevent feeling overly full and make it easier to meet calorie goals.

Eat Small, Frequent Meals: Aim for five to six smaller meals and snacks throughout the day. This keeps the metabolism active and can increase hunger.
Start the Day Right: Don't skip breakfast. Eating a meal in the morning sets a positive tone and can kickstart appetite.
Schedule Your Mealtimes: Schedule specific mealtimes to create a routine. This can help retrain the body to recognize hunger cues.

Prioritize Nutrient-Dense and Calorie-Dense Foods

When appetite is small, every bite counts. Focus on foods that pack many calories and nutrients into a smaller volume. This is healthier than consuming "empty calories" from junk food.

High-Calorie Additions

Add Healthy Fats: Incorporate calorie-dense, healthy fats. Examples include olive oil on vegetables, avocado to sandwiches, or nut butters into smoothies and oatmeal.
Fortify Your Foods: Fortify milk with skimmed milk powder for extra protein and calories. Add cheese to sauces and dishes, or mix ground nuts into cereals.
Drink Your Calories: Liquid calories are often easier to consume when solid food is unappealing. Smoothies and shakes made with whole milk, protein powder, nut butter, and fruit are excellent options.

Use Psychological and Environmental Tricks

Environment and mindset influence the desire to eat. Creating a positive eating experience can make a difference.

Eat with Others: Making mealtimes a social activity can be more enjoyable and encourage eating more. Turn off the TV and focus on conversation.
Enhance Food Appeal: Use herbs, spices, and attractive plating to make food more appealing to the senses. A little garnish can make a dish more appetizing.
Use Larger Plates: Studies have shown that larger plates can make smaller portions seem less overwhelming, psychologically encouraging more consumption.

Incorporate Exercise

Light exercise can be a powerful appetite stimulant. Physical activity burns energy, and the body signals for more fuel.

Gentle Activity: A short walk before a meal can help get hunger flowing. Consider light activities like yoga, cycling, or weight training.
Consistency is Key: Regular exercise helps regulate metabolism and hormones, which can naturally increase appetite over time.

Comparison of Appetite-Boosting Strategies


Strategy	Benefits	Considerations
Small, Frequent Meals	Prevents feeling overwhelmed; keeps metabolism active.	Requires more meal preparation and planning throughout the day.
Nutrient-Dense Foods	High calorie and nutrient intake from smaller portions.	May require conscious effort to select the right ingredients.
Liquid Calories	Easy to consume, especially with a low appetite; quick calorie boost.	Can lead to feeling full quickly; less chewing engagement.
Light Exercise	Naturally stimulates appetite; improves overall health.	Consistency is needed for best results; may be challenging for those with low energy.
Environmental Changes	Makes eating a more enjoyable, less stressful experience.	Dependent on social support and mindful eating habits.

Conclusion: A Holistic Approach to Eating More

To successfully increase food intake, a multifaceted approach is best. Focus on a sustainable strategy that includes frequent, smaller meals, incorporating nutrient-dense foods, leveraging liquid calories, and adding light physical activity. Paying attention to psychological factors, such as making mealtimes an enjoyable experience, can also make a significant difference. If struggling with a persistent low appetite, it's always wise to consult with a healthcare professional or a registered dietitian to rule out underlying medical issues and get personalized guidance. Consistently implementing these strategies can start to make meaningful progress toward health goals. For additional information on nutrition planning, explore resources like the Irish Nutrition and Dietetic Institute.

Frequently Asked Questions

Hunger is the body's need for food, triggered by an empty stomach and low energy. Appetite is the psychological desire to eat and can be triggered by sensory cues even if not physically hungry.

Yes, high-calorie shakes and smoothies are an excellent method, especially if there is a low appetite. They are easier to consume than solid food and can be packed with nutrient-dense ingredients like protein powder, nut butter, and fruit.

Exercise burns energy, prompting the body to signal for more fuel to replenish stores. Regular activity can boost metabolism and influence appetite-regulating hormones, increasing hunger.

Easy calorie-dense foods include nuts and seeds, nut butters, avocados, dried fruits, whole grains, and full-fat dairy products. Incorporating these can increase calorie intake.

Yes, having snacks throughout the day is a key strategy for increasing intake. Keeping snacks like trail mix, cheese, or fruit handy encourages continuous consumption and helps meet calorie targets.

Yes, stress can profoundly impact appetite. It may suppress hunger cues or lead to comfort eating. Managing stress through meditation, exercise, or yoga is important for maintaining healthy eating habits.

Experiment with herbs and spices or focus on making food visually attractive, trying new cuisines, or enjoying meals with company to create a more positive experience.