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This article is co-authored by wikiHow writer Dan Hickey. Dan Hickey is a humor writer and author based in Chicago, Illinois. He has posted many works on satirical websites and joined wikiHow in 2022. As an artist who taught at a community music school, Dan enjoys helping others learn new skills they thought were impossible to master. shrewd. He holds a master’s degree in Clarinet Performance in 2015 and a master’s degree in music in 2017 from DePauw University.
This article has been viewed 21,698 times.
Increasing your appetite can be difficult, especially when you have no appetite or are struggling to gain weight. But don’t worry, there are many ways that can help you increase your portion sizes and start feeling good again. Here are a few good suggestions to kickstart a healthy diet.
Steps
Change Eating Habits
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Always have breakfast. You probably already know, but breakfast is really the most important meal of the day. A balanced and nutritious breakfast will activate the metabolism in the body after a long night of not eating and get your body ready for a long day. [1] X Research Source Breakfast gives you the energy to stay active throughout the day, and thereby increases your appetite.
- Some good choices for a healthy and balanced breakfast are whole grains, yogurt, granpa and fresh fruit, nutritious fruit smoothies.
- If you want to increase your calorie intake, try peanut butter with a slice of whole grain bread or toast. They are delicious and full of essential fats.
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Eat many small meals. Eating several small meals instead of three a day is a great way to develop healthy cravings. People with anorexia can easily become overwhelmed with the usual portion sizes. In contrast, small meals are not many and are not as scary. At the same time, when you eat many meals, you still get the same amount of food.
- Smaller meals also help you feel less full and sluggish after eating – one of the reasons anorexic people dislike large meals. Try taking four to six small meals a day to avoid feeling too full.
- Don’t hesitate to break the habit and eat whenever you want. If you want to have your biggest meal in the morning instead of at night, do it. If you want to split your dinner into two small meals, this is also perfectly fine.
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Choose nutritious snacks. Nutritious snacks can come in handy when you can’t eat much during your main meal. Small meals can be less intimidating, while frequent snacking increases your cravings. Place small bowls of your favorite snacks in areas where you are frequent, like the kitchen counter or the coffee table in the living room, to encourage yourself to eat more often. [2] X Research Source
- Choose foods rich in healthy fats and sugars like bananas, avocados and nuts, and delicious “dip and spread” dishes such as hummus or cheese. ice cream, or savory treats like popcorn and cookies.
- You also need to remember that snacking is a supplement, not a substitute for main meals. Therefore, it is necessary to avoid snacking too close to the main meal time, otherwise you will completely lose your appetite.
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Choose your favorite food. Eating foods you really love will make it easier to increase your portion sizes. Take some time and preparation to go grocery shopping and plan your favorite meals and snacks, so you won’t stop eating just because there’s nothing delicious left in the house. [2] X Research Source
- If you are underweight, you should not be too attached to a completely healthy diet. If you like chocolate or pizza, relax and allow yourself to indulge in your favorite sweets or flavorful foods. However, too many high-fat foods can make you feel heavy and uncomfortable, so eat them in moderation.
- You can also try familiar dishes or dishes associated with family, childhood – like beef stew or pies stuffed with chicken. You may find dishes associated with good memories easy to eat.
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Avoid strong-smelling foods. A dish with a distinctive strong smell can beat and make you skip meals altogether, especially when you’re not hungry at all. Avoid foods like tuna or rancid cheese (unless you happen to love them) or anything with a smell that makes you uncomfortable.
- Remember that hot foods often have a stronger smell than cold ones, so use more sandwiches, salads or cold cuts if you can’t stand the smell of food.
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Use herbs and spices when cooking. Food with a pleasant aroma and taste can easily appeal to and wake up your stomach. Try adding herbs and spices to your favorite foods to create a wonderful aroma and increase the appeal of the dish. You will no longer be disappointed with bland and boring dishes.
- Cinnamon is a spice that naturally stimulates your appetite. Pour into pies, spread on buttery bread, or add some to hot cocoa to enjoy the warmth, aroma and flavor of cinnamon. [3] X Research Sources
- Herbs like basil, marjoram, thyme, rosemary, and dill can all enhance the flavor and appeal of many dishes. Experiment with different dishes until you find a combination that works for you.
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Eat less fiber. Fiber, a nutrient found in fruits, vegetables, and whole grains, is an important component of any healthy diet. However, high-fiber foods can make you too full. So when it comes to increasing your appetite, it’s probably best to eat a moderate amount of fiber.
- Your body needs more time to digest high-fiber foods. That’s why fiber is a good choice for people who want to reduce portions and still maintain enough energy for the day. [4] X Research Sources
- On the other hand, if you want to increase your appetite, cutting back on high-fiber foods like brown rice, pasta or whole grains can help you feel hungrier. However, this is only a short-term solution because fiber plays a very important role in the health and daily functioning of the body.
General Advice
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Make eating fun. Meals will be more pleasant if you put a little effort into creating a comfortable atmosphere when eating. Light some candles, add some music or enjoy your favorite TV show. At the same time, you also need to avoid stressful conversation topics, especially when loss of appetite is a symptom of anxiety. [2] X Research Source
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Do exercise. Doing some light exercise can really increase your appetite. After burning calories, the body is designed to require more energy from food, so you will always feel hungrier after exercise. [5] X Research Sources
- You don’t need a gym and a rigorous exercise regimen to be effective. Even just a quick walk half an hour before a meal can help boost your appetite.
- When underweight, you should avoid any form of heavy exercise because even if you are hungrier after exercise, the amount of food you eat will only make up for the calories burned, not beneficial if you are trying to gain weight. . Skip heavy exercise until your appetite and weight have improved.
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Drink enough water. You should drink 6 to 8 glasses of water or water-based drinks per day. Drinking a glass of water an hour before and an hour after a meal aids digestion and ensures there is not too much food in the stomach at any one time. However, you should avoid drinking too much water directly before a meal, because this can reduce your appetite and make you feel full.
- Certain herbal teas are also commonly used to stimulate appetite, namely mint, anise, and licorice tea. Drink one to two glasses a day to increase your water intake and, most likely, increase your appetite. [6] X Research Source
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Maintain a food diary. Keeping a food diary is a good way to identify and understand problems in your relationship with food. Thanks to that, you can find ways to fix them. Every day you should write down when or what foods you most want to eat. This way you can determine the most suitable meal times and menus for you, stimulating your appetite to the maximum.
- You should also make a note of foods or odors that make you uncomfortable to avoid them.
- In addition, the diary allows you to track the entire process and see how far you have come to boost your confidence.
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Avoid eating alone. It’s much easier to skip meals or leave leftovers when eating alone. Arrange to dine with the family or invite a friend to dine with. You’ll be happier and won’t even notice what you’re eating.
- Having someone else to dine with is also a great way as they can give you encouragement or force you to finish your food, if this is what you need.
- If dining with family and friends isn’t always possible, you might consider joining a business breakfast club or an interest-based social club where you can dine with friends and family. others several times a week.
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Use a large plate. Using a larger-than-usual plate for food is a psychological trick that makes the brain feel that the portion is getting smaller. This way, you get more food than when the food is full on the small plate, even if the dosage is exactly the same.
- Using brightly colored plates and presenting food in an easy-to-see way can also have a positive effect on your anorexia.
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Meet the doctor. If the loss of appetite does not improve, you should consider consulting a doctor. If you feel this is negatively affecting your health, your doctor may prescribe an appetite suppressant, such as megestrp or cyproheptadine, which can help you balance your appetite quickly. [7] X Research Sources
Increase Appetite when Fitness
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Increase zinc intake. Zinc is an incredibly important mineral for bodybuilders – it boosts immunity and testosterone production. Low zinc levels also contribute to anorexia because zinc is needed for the production of HCI, which is the acid that regulates digestion in the stomach. Therefore, increasing zinc intake will also help increase appetite. [8] X Research Sources
- Beginners are advised to take 15 milligrams (for men) and 9 milligrams (for women) per day, although this dosage can be increased over time. [9] X Research Source
- You can increase your zinc intake by taking supplements, but drug toxicity is an issue to consider. Therefore, it is best to get as much zinc from food as possible. [9] X Research Source
- Some foods rich in zinc include: oysters, chicken, beef trotters, pork ribs, wheat bran, cashews, and pumpkin seeds. [9] X Research Source
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Maintains the concentration of HCl in the body. As mentioned, HCI is an important substance that helps increase appetite when working out. HCI helps digest food in the stomach, allowing your body to absorb essential nutrients. Low HCI levels will also reduce the desire to load more protein, which is not good for bodybuilders. [8] X Research Sources
- You can increase your HCI levels naturally by drinking a glass of freshly diluted lemon juice first thing in the morning. The natural acid in fresh lemon helps to stimulate the production of HCI in your stomach. [8] X Research Sources
- There are many types of protein supplements, but most are in powder form and can be dissolved in milk, water or juice to use.
- You should drink them before or after a workout, or with a meal if needed.
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Eat faster. If you want to consume more food each time you sit at the table, increasing the speed of your meal may help. Research shows that it takes about 20 minutes from the time you start eating for your brain to signal that you are full. [10] X Research Source By eating faster, you can trick your body into taking in more food than usual. Try to eat larger pieces and avoid stopping with your chopsticks, just make sure everything is chewed well when eating.
- Be aware that you may feel too full when your brain sends the signal that you have eaten enough. However, over time, your body will adjust to this feeling and increase your appetite, especially as you increase the intensity of the exercise.
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Use supplements. Several forms of B vitamins are thought to aid bodybuilders in increasing their appetite – including B12 and Fpic acid. You can take these vitamins in pill form or, more directly, inject them as prescribed by your doctor. The recommended dosage is 1cc./once, twice a week. [8] X Research Sources
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Drink protein shakes. If you’re having trouble eating the large amount of food you need to build muscle, you might want to consider a protein shake. Protein shakes are an essential supplement that provides a large amount of protein in an easy-to-drink form. They come in handy when eating large amounts of protein-rich foods can make you feel heavy and overly full.
Advice
- Loss of appetite can be a sign of depression. You need to be aware of when to seek professional advice. Ask yourself: Have I lost interest in food, as well as some other things I used to enjoy?
- Anorexia can be caused by stress. Finding ways to reduce stress can help get your appetite back.
- Let the pleasant scents surround you. Walk past a bakery or a delicious restaurant.
- Have a relatively healthy, high-calorie dessert, like a banana split or a slice of pecan pie.
- Many products designed for older adults (such as the “Ensure” range that includes shakes) will aid in weight gain by being rich in calories with balanced nutrition and without filling you up.
- If all else doesn’t work, ask your doctor/nutritionist to prescribe a Cal shake. They are like regular milkshakes but with about 600 calories more and you can go with anything you want (ice cream, gpd top milk, strawberries and more). They come in four different flavors: banana, strawberry, chocolate, and mint.
- For quick appetite, chew mint gum for 30 minutes and you will see the effect.
Warning
- Rapid and heavy weight gain can be bad for your health and lack of proper nutrients can cause stretch marks. On the other hand, slow and steady weight gain is much healthier.
- Always consult a medical nutritionist before starting a new diet.
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This article is co-authored by wikiHow writer Dan Hickey. Dan Hickey is a humor writer and author based in Chicago, Illinois. He has posted many works on satirical websites and joined wikiHow in 2022. As an artist who taught at a community music school, Dan enjoys helping others learn new skills they thought were impossible to master. shrewd. He holds a master’s degree in Clarinet Performance in 2015 and a master’s degree in music in 2017 from DePauw University.
This article has been viewed 21,698 times.
Increasing your appetite can be difficult, especially when you have no appetite or are struggling to gain weight. But don’t worry, there are many ways that can help you increase your portion sizes and start feeling good again. Here are a few good suggestions to kickstart a healthy diet.
Thank you for reading this post How to Increase Appetite at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
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