How To Eat When You're Hungry But Don't Feel Like Eating - WikiHow

Home » What To Eat When You Don't Feel Like Eating » How To Eat When You're Hungry But Don't Feel Like Eating - WikiHow

Maybe your like

Skip to ContentQuizzes
  • Home
  • Random
  • Browse Articles
  • Quizzes & Games
  • All QuizzesHot
  • Love Quizzes
  • Personality Quizzes
  • Fun Games
  • Dating Simulator
  • Learn Something New
  • Forums
  • Courses
  • Happiness Hub
  • Explore More
  • Support wikiHow
  • About wikiHow
  • Log in / Sign up
Terms of Use wikiHow is where trusted research and expert knowledge come together. Learn why people trust wikiHow Hungry but Don’t Want to Eat? Tips to Boost Your Appetite PDF download Download Article Effective eating strategies when you’re not in the mood for food Co-authored by Amy Chow and Bailey Cho

Last Updated: July 25, 2025 References

PDF download Download Article
  • Eating Without an Appetite
    • |
  • Managing Your Appetite
    • |
  • Treating Your Loss of Appetite
    • |
  • Video
    • |
  • Expert Interview
    • |
  • Q&A
    • |
  • Tips
|Show more |Show less X

This article was co-authored by Amy Chow and by wikiHow staff writer, Bailey Cho. Amy Chow is a Registered Dietitian and the Founder of BC Dieticians, a group of certified dieticians collaborating on an online directory to provide a central hub of qualified nutrition experts based in British Columbia (BC), Canada. With over ten years of experience, Amy has a special interest in pediatric nutrition, food allergy management, and eating disorder recovery. Amy holds a Bachelor’s degree in Nutritional Sciences from McGill University. She gained her clinical experiences at residential and outpatient eating disorder treatment programs, as well as at BC Children’s Hospital, before starting her own business. She has been featured on Find BC Dietitians, Dietitians of Canada, Food Allergy Canada, Recovery Care Collective, Parentology, Save on Foods, National Eating Disorder Information Centre (NEDIC), and Joytv. There are 16 references cited in this article, which can be found at the bottom of the page. This article has been viewed 675,101 times.

If you’re struggling with a loss of appetite, it can be challenging to eat regular meals and nourish your body. Fortunately, there are several eating strategies and lifestyle changes that you can implement to help you push through and consume enough calories. In this article, we’ll teach you how to eat food when you don’t have an appetite, including tips on how to choose the right foods and prepare your stomach for mealtimes.[1]

What to Do When You’re Hungry But Have No Appetite

Eat small meals throughout the day, but stick to a regular eating schedule. Eat bland foods or get your calories through liquid, by eating smoothies, protein shakes, soups, broths, or sports drinks that are high in electrolytes.

Steps

Method 1 Method 1 of 3:

Eating Without an Appetite

PDF download Download Article
  1. Step 1 Eat smaller meals more frequently. 1 Eat smaller meals more frequently. To make eating feel more manageable, space 5-6 small meals throughout the day, and set a notification to remind you when to eat. Sticking to a regular eating schedule can train your brain to expect food at certain times, which may increase your appetite.[2]
    • Try to stay as relaxed as possible when eating. Feeling tense may activate your gag reflex and make you feel sick or nauseous.
  2. Step 2 Choose bland or easy-to-digest foods. 2 Choose bland or easy-to-digest foods. When you don’t have an appetite, mild foods can be more appealing and easier to eat. Pick soft, low-fiber foods to help aid in digestion, and try to include foods that are high in protein, vitamins, and minerals. If you don’t know what to eat, here are some simple snacks and meals that are gentle on the stomach:[3]
    • Toast
    • Crackers
    • Eggs
    • Nuts
    • Cooked vegetables
    • White rice
    • Tofu
    • Unseasoned meat
    Advertisement
  3. Step 3 Consume liquid sources of nutrition. 3 Consume liquid sources of nutrition. If you can’t stomach solid foods, nutritional drinks like protein shakes and smoothies can be easier to keep down. Add ingredients like protein powder, peanut butter, greek yogurt, or milk to squeeze in extra protein and calories. Or, eat other liquid foods like soups, broths, yogurt, or pureed fruits and vegetables.[4]
    • To add extra calories at mealtimes, you can substitute water for fruit juices or sports drinks with electrolytes.
  4. Step 4 Enjoy your meal in front of the TV. 4 Enjoy your meal in front of the TV. Watching TV at mealtimes is often viewed as bad behavior because it causes people to overeat.[5] However, it may increase your food intake if you have no appetite. When it’s time to eat, turn on your favorite show to distract your mind, and try to take small bites until the end of the episode.[6]
  5. Step 5 Savor every morsel of food you taste. 5 Savor every morsel of food you taste. If you’re struggling to eat a lot, start small and eat slowly—even just a fraction of your normal meal can help you rebuild healthy eating habits. Find foods that you genuinely enjoy eating, and try to appreciate the taste and sensation of every bite. Instead of viewing eating as a chore, think of it as a sensory experience![7]
    • Make meals more appealing by choosing foods with a variety of colors and textures and adding garnishes like fresh herbs or citrus.[8]
    6. Advertisement
Method 2 Method 2 of 3:

Managing Your Appetite

PDF download Download Article
  1. Step 1 Wait a few hours to see if your appetite returns. 1 Wait a few hours to see if your appetite returns. A loss of appetite is usually a temporary feeling, and your desire to eat may return the longer you go without food. Instead of forcing yourself to eat at regular mealtimes, hold off for a few hours until food seems more appealing to you. If your loss of appetite lasts longer than a day, slowly eat small bites of food to help rebalance your hunger-related hormones.[9]
    • If you tend to skip meals, you might have trained your body not to send hunger signals at certain times, and this can alter your normal eating patterns and lead to a loss of appetite.[10]
  2. Step 2 Get at least 7 hours of sleep. 2 Get at least 7 hours of sleep. When you’re tired, your body isn’t able to send proper signals of hunger to your brain, which can disrupt your appetite and metabolism.[11] Sleep helps regulate your metabolism by allowing your body to restore itself each night, so aim for 7-9 hours of sleep to maintain healthy eating patterns and improve your interest in eating.[12]
    • If you’re feeling drowsy in the middle of the day, take a 30-minute power nap to replenish your energy and help stimulate your appetite.
  3. Step 3 Do some light exercise before meals. 3 Do some light exercise before meals. To increase your appetite naturally, incorporate some light physical activity into your daily routine. Go for a walk in the park, do some chores around the house, or practice yoga at home. Adding some exercise can boost your metabolism and remind your body that it needs to refuel.[13]
    • Getting some fresh air may also lower your stress levels and stimulate your appetite. Bike around the neighborhood, garden in the backyard, or move your yoga session outside.[14]
    • If you feel sick or your loss of appetite lasts for over a week, avoid exercising and visit your primary care doctor instead.[15]
  4. Step 4 Drink 6 cups (1.4 L) to 12 cups (2.8 L) of water a day. 4 Drink 6 cups (1.4 L) to 12 cups (2.8 L) of water a day. Dehydration can make you feel tired, nauseous, and without an appetite, so make sure you stay hydrated throughout the day.[16] Drink water 30 minutes before meals to avoid feeling full, and take small sips throughout the day, instead of chugging a bunch of liquid all at once.[17]
    • Avoid carbonated drinks, like sparkling water or teas, which can make you feel gassy or bloated.[18]
    • Reader Poll: We asked 156 wikiHow readers how they stay hydrated throughout the day, and 69% of them shared that they always carry a water bottle with them. [Take Poll]
    5. Advertisement
Method 3 Method 3 of 3:

Treating Your Loss of Appetite

PDF download Download Article
  1. Step 1 Talk to your healthcare provider to see why you have no appetite. 1 Talk to your healthcare provider to see why you have no appetite. Visit your primary care doctor if your loss of appetite lasts longer than a week or if you experience the following symptoms: sudden weight loss, fatigue, weakness, nausea, irritability, and rapid heart rate.[19] A professional diagnosis can help you find the right solution, especially since poor appetite can be caused by external or psychological conditions such as:[20]
    • Temporary illnesses like a cold or headache[21]
    • Chronic illnesses like cancer, diabetes, kidney disease, hypothyroidism, and irritable bowel syndrome
    • Certain medications like ibuprofen, fluoxetine, and spironolactone
    • Dehydration
    • Stress and anxiety
    • Depression
    • Anorexia nervosa or bulimia
    • Aging
    • Early pregnancy
  2. Step 2 Seek therapy if the reason behind your loss of appetite is psychological. 2 Seek therapy if the reason behind your loss of appetite is psychological. If the underlying cause behind your lack of appetite is due to anxiety, depression, or anorexia nervosa, reach out to a professional to help you manage your condition.[22] A therapist can help you work around any barriers when it comes to eating and help you develop a better relationship with food.
  3. Step 3 Meet with a dietician to develop an eating plan. 3 Meet with a dietician to develop an eating plan. Whether the reason behind your poor appetite is psychological or external, consulting with a dietician can help you navigate any changes in hunger. A dietician can work with you to prepare delicious and nutritious meals, and they can also offer tips on how to manage your appetite and fill in any gaps in nutrition.[23]
    4. Advertisement

Community Q&A

Search Add New Question
  • Question Is it normal to not feel like eating for a month? Community Answer Community Answer Although it's not a normal state to not feel like eating for a month, changes in appetite can happen due to puberty, depression, or an eating disorder. If you're really concerned about it, talk to your doctor. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 24 Helpful 122
  • Question How do I handle it when I am hungry after exercise? Community Answer Community Answer First, drink a large glass of water. Then, if you are still hungry, eat something small but filling, like a banana or a handful of nuts. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 27 Helpful 58
  • Question What should I do if I sleep for around 13 hours every day and for the last 4 days I don't feel like eating until later in the day? Community Answer Community Answer Definitely, DEFINITELY see a doctor. It won't hurt you to go to a free clinic near you. Sounds a bit like when I was going through depression, but this could also be a serious physical illness. In any case, contact a medical professional. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 34 Helpful 117
See more answers Ask a Question 200 characters left Include your email address to get a message when this question is answered. Submit Advertisement

Video

Tips

  • Adopt a positive mindset when it comes to eating to increase excitement at mealtimes and develop a healthier relationship with food. Instead of viewing food as something that you have to consume, think of it as fuel for your body. Food affects your energy, mood, and appearance, and you get to choose how good you feel. Thanks Helpful 6 Not Helpful 1

Tips from our Readers

The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
  • If you start to feel sick while eating, take a break. Drink a little bit of water and wait for a few minutes before trying to eat again.
  • Find a food that you like to eat (like a dessert) and eat it as a reward after finishing a more substantial meal.
Submit a Tip All tip submissions are carefully reviewed before being published Name Please provide your name and last initial Submit Thanks for submitting a tip for review! Advertisement

You Might Also Like

Eat More FoodHow toEat More Food Increase Your AppetiteHow toIncrease Your Appetite Feel HungryHow toFeel Hungry Cope With HungerHow toCope With Hunger Recognize Hunger if You're AutisticHow toRecognize Hunger if You're Autistic Ignore HungerHow to Ignore Hunger Keep Things Down when You're SickHow toKeep Things Down when You're Sick Decrease Your AppetiteHow toDecrease Your Appetite Not Be Hungry All the TimeHow toNot Be Hungry All the Time Gain Weight Fast (for Women)How toGain Weight Fast (for Women) Feel Like Eating Breakfast First Thing in the MorningHow toFeel Like Eating Breakfast First Thing in the Morning Avoid Feeling Drowsy After LunchHow toAvoid Feeling Drowsy After Lunch Stop Hunger PainHow toStop Hunger Pain Feel Full Without EatingHow to Feel Full—Without Eating Advertisement

Expert Interview

Thanks for reading our article! If you’d like to learn more about eating disorders, check out our in-depth interview with Amy Chow.

References

  1. ↑ https://my.clevelandclinic.org/health/symptoms/24228-loss-of-appetite
  2. ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=34&contentid=18346-1
  3. ↑ https://my.clevelandclinic.org/health/symptoms/24228-loss-of-appetite#care-and-treatment
  4. ↑ https://my.clevelandclinic.org/health/symptoms/24228-loss-of-appetite
  5. ↑ http://www.health.harvard.edu/blog/distracted-eating-may-add-to-weight-gain-201303296037
  6. ↑ https://stanfordhealthcare.org/content/dam/SHC/programs-services/cancer-nutrition/docs/loss-of-appetite-during-cancer-treatment-nutrition-facts.pdf
  7. ↑ https://www.mayoclinic.org/diseases-conditions/cancer/in-depth/cancer/art-20045046
  8. ↑ https://pancan.org/facing-pancreatic-cancer/living-with-pancreatic-cancer/diet-and-nutrition/overcoming-poor-appetite
  9. ↑ https://www.goodrx.com/well-being/diet-nutrition/what-to-eat-when-you-have-no-appetite
More References (14)
  1. ↑ https://www.nm.org/healthbeat/healthy-tips/nutrition/best-times-to-eat
  2. ↑ https://www.psychologytoday.com/us/blog/sleep-newzzz/201310/the-connection-between-sleep-and-appetite
  3. ↑ Marjan Mahallati, RHN, AADP. Registered Holistic Nutritionist. Expert Interview
  4. ↑ https://www.canr.msu.edu/news/decreasing_and_increasing_appetite_through_exercise
  5. ↑ https://health.clevelandclinic.org/how-stress-can-make-you-eat-more-or-not-at-all
  6. ↑ https://www.goodrx.com/well-being/diet-nutrition/what-to-eat-when-you-have-no-appetite
  7. ↑ https://pancan.org/facing-pancreatic-cancer/living-with-pancreatic-cancer/diet-and-nutrition/overcoming-poor-appetite
  8. ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=34&contentid=18346-1
  9. ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=34&contentid=18346-1
  10. ↑ https://my.clevelandclinic.org/health/symptoms/24228-loss-of-appetite#when-to-call-the-doctor
  11. ↑ Amy Chow. Registered Dietitian. Expert Interview
  12. ↑ https://www.goodrx.com/well-being/diet-nutrition/what-to-eat-when-you-have-no-appetite
  13. ↑ Amy Chow. Registered Dietitian. Expert Interview
  14. ↑ https://www.eatright.org/health/wellness/healthful-habits/10-reasons-to-see-an-rdn

About This Article

Amy Chow Co-authored by: Amy Chow Registered Dietitian This article was co-authored by Amy Chow and by wikiHow staff writer, Bailey Cho. Amy Chow is a Registered Dietitian and the Founder of BC Dieticians, a group of certified dieticians collaborating on an online directory to provide a central hub of qualified nutrition experts based in British Columbia (BC), Canada. With over ten years of experience, Amy has a special interest in pediatric nutrition, food allergy management, and eating disorder recovery. Amy holds a Bachelor’s degree in Nutritional Sciences from McGill University. She gained her clinical experiences at residential and outpatient eating disorder treatment programs, as well as at BC Children’s Hospital, before starting her own business. She has been featured on Find BC Dietitians, Dietitians of Canada, Food Allergy Canada, Recovery Care Collective, Parentology, Save on Foods, National Eating Disorder Information Centre (NEDIC), and Joytv. This article has been viewed 675,101 times. 9 votes - 46% Co-authors: 31 Updated: July 25, 2025 Views: 675,101 Categories: Eating Techniques

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Read More...

Article SummaryX

If you’re hungry, but don’t feel like eating, try taking a quick nap, since if you’re too tired your body can’t properly send hunger signals to your brain. You can also do some light exercise, like taking a walk or a short jog, to work up an appetite. Alternatively, drink a large glass of water, which can stimulate your hunger. If you still don’t feel like eating, but know that you’re hungry, opt for a small, light meal and eat it slowly. To learn how to overcome mental blocks that make you lose your appetite, read on! Did this summary help you?YesNo

In other languages Spanish Italian Russian Portuguese French Indonesian Dutch Arabic Japanese
  • Print
  • Send fan mail to authors
Thanks to all authors for creating a page that has been read 675,101 times.

Reader Success Stories

  • Sreenivasan Karthik

    Sreenivasan Karthik

    May 24, 2017

    "It really helped me a lot because I work more at home on my laptop, so my mind had more stress. I checked on the..." more Rated this article:
More reader stories Hide reader stories Share your story

Did this article help you?

Yes No Advertisement Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy. Amy Chow Co-authored by: Amy Chow Registered Dietitian 9 votes - 46% Click a star to vote 46% of people told us that this article helped them. Co-authors: 31 Updated: July 25, 2025 Views: 675,101 Sreenivasan Karthik

Sreenivasan Karthik

May 24, 2017

"It really helped me a lot because I work more at home on my laptop, so my mind had more stress. I checked on the..." more Rated this article: Jeanne Bernauer

Jeanne Bernauer

Apr 11, 2017

"I think it's depression causing me to not want to eat. When I finally do eat, my stomach hurts because..." more Anonymous

Anonymous

Sep 9, 2016

"One of the tips said to see food as fuel rather than a chore, and I was thinking that before I came to this website..." more Nory Mitchell

Nory Mitchell

Jan 3, 2017

"I waited a little bit (reading this article), and once I was done, I felt normal. I woke up and I felt hungry but..." more Anonymous

Anonymous

Jun 19, 2016

"The tip to have some distraction, like watching tv, while trying to eat small meals stood out to me and I'm..." more Share yours! More success stories Hide success stories

Quizzes & Games

What Am I Craving QuizWhat Am I Craving QuizTake QuizWhy Am I So Tired QuizWhy Am I So Tired QuizTake QuizWhich Diet Is Right for Me QuizWhich Diet Is Right for Me QuizTake QuizWhat Am I Hungry For Right Now QuizWhat Am I Hungry For Right Now QuizTake QuizWhat Should I Eat for Lunch QuizWhat Should I Eat for Lunch QuizTake QuizWhat Do I Want in a Weight Loss Program QuizWhat Do I Want in a Weight Loss Program QuizTake Quiz

You Might Also Like

Eat More FoodHow toEat More FoodIncrease Your AppetiteHow toIncrease Your AppetiteFeel HungryHow toFeel HungryCope With HungerHow toCope With Hunger

Featured Articles

13 Types of Hairlines for Men and Women (And How to Maintain Yours)13 Types of Hairlines for Men and Women (And How to Maintain Yours)Which of the 8 Face Shapes Do You Have? Helpful Tips & Style GuidanceWhich of the 8 Face Shapes Do You Have? Helpful Tips & Style GuidanceMental Illness TestMental Illness TestEnjoy the HolidaysHow toEnjoy the Holidays Get 250 Grams of Protein Daily: Best Foods, Meal Plans & MoreHow to Get 250 Grams of Protein Daily: Best Foods, Meal Plans & MoreAm I Girly QuizAm I Girly Quiz

Trending Articles

Let Us Rate You 1-10: Attractiveness Scale QuizLet Us Rate You 1-10: Attractiveness Scale QuizCan We Guess If You're Single or Taken?Can We Guess If You're Single or Taken?How Rare Is My Birthday QuizHow Rare Is My Birthday QuizHow Nonchalant Am I QuizHow Nonchalant Am I QuizAm I a Gigachad or Totally Chopped?Am I a Gigachad or Totally Chopped?Make OutHow toMake Out

Featured Articles

200 Fun, Flirty, & Deep Questions to Get to Know a Guy Better200 Fun, Flirty, & Deep Questions to Get to Know a Guy Better Tighten Skin Under Your Chin: Natural or Surgical OptionsHow to Tighten Skin Under Your Chin: Natural or Surgical OptionsWhat Would My Nickname Be QuizWhat Would My Nickname Be Quiz21 Common Hand Signs & Gestures (& What They Mean)21 Common Hand Signs & Gestures (& What They Mean)170+ Best Useless Facts That Sound Like Lies170+ Best Useless Facts That Sound Like LiesIs He Interested In Me QuizIs He Interested In Me Quiz

Featured Articles

15 Signs Your Ex Misses You (and What to Do About It)15 Signs Your Ex Misses You (and What to Do About It) Observe Hanukkah (From Candle Lighting to Latke Frying)How to Observe Hanukkah (From Candle Lighting to Latke Frying)165+ "You Are Special" Quotes For Friends, Family, Partners & More165+ "You Are Special" Quotes For Friends, Family, Partners & More115+ Brain Teasers For Adults & Kids (With Answers!)115+ Brain Teasers For Adults & Kids (With Answers!)When Will I Get My First Kiss QuizWhen Will I Get My First Kiss Quiz17 Believable Excuses to Miss Class At the Last Minute17 Believable Excuses to Miss Class At the Last Minute

Watch Articles

Wrap a Round GiftHow toWrap a Round GiftSteam in an OvenHow toSteam in an Oven Make Plant-Based Meat: 4 Incredible RecipesHow to Make Plant-Based Meat: 4 Incredible RecipesClean a Silver NecklaceHow toClean a Silver Necklace4 Easy Ways to Open a Can of Soda4 Easy Ways to Open a Can of SodaPart Your HairHow toPart Your Hair

Trending Articles

Have I Met My Soulmate Yet QuizHave I Met My Soulmate Yet QuizAm I a Furry QuizAm I a Furry QuizAm I Annoying QuizAm I Annoying QuizHow Weird Am I QuizHow Weird Am I Quiz180 Good Comebacks & Savage Roasts to Win Any Argument180 Good Comebacks & Savage Roasts to Win Any ArgumentWhat Are the Gay Male Body Types (And Which Do You Have?)What Are the Gay Male Body Types (And Which Do You Have?)

Quizzes & Games

What's the Best Meal Kit for Me QuizWhat's the Best Meal Kit for Me QuizTake QuizHow Depressed Am I QuizHow Depressed Am I QuizTake QuizWhy Can't I Sleep QuizWhy Can't I Sleep QuizTake QuizDepression Test for TeensDepression Test for TeensTake QuizAm I a Picky Eater QuizAm I a Picky Eater QuizTake QuizBrain Fog TestBrain Fog TestTake Quiz wikiHow
  • Categories
  • Food and Entertaining
  • Appreciation of Food
  • Eating Techniques
wikiHow Newsletter You're all set! Helpful how-tos delivered toyour inbox every week! Sign me up! By signing up you are agreeing to receive emails according to our privacy policy.
  • Home
  • About wikiHow
  • Experts
  • Jobs
  • Contact Us
  • Site Map
  • Terms of Use
  • Privacy Policy
  • Do Not Sell or Share My Info
  • Not Selling Info
  • Contribute

Follow Us

×

wikiHow Tech Help Pro:

Level up your tech skills and stay ahead of the curve

Let's go! X --544

Tag » What To Eat When You Don't Feel Like Eating