How to Eat when You're Hungry but Don't Feel Like Eating

Co-authored by Amy Chow

Last Updated: October 25, 2022 References Approved

We've all had the feeling before; you're most definitely hungry, but don't feel like actually eating anything. The causes for something like this are plenty; for some, it may be an illness. For others, it may be circumstantial issues or depression. In any case, if you've found yourself feeling like this, there are lots of things, both mental and physical, you can do to get your appetite to catch up with the rest of you.

Things You Should Know

Let your body naturally build up hunger by waiting longer to eat or taking a nap to pass the time and refresh your energy.
Stimulate hunger with some moderate exercise or by drinking lots of water.
Push through the feeling mentally by opting for a light meal (maybe even in front of the TV!) and challenging yourself to savor each small bite.

Method 1

Method 1 of 2:

Working Yourself Up Physically

1
Wait a little while. Having no appetite while technically hungry is usually a temporary thing. Regardless of the reasons why you might be feeling this way, there should come a time where your appetite finally catches up with the rest of your body. If you don't need to eat right this instant, you're better off holding off on it until you're at such a point where you can enjoy your meal in earnest.
2
Have a nap. It's quite possible that your body is in fact too tired to send proper signals of hunger to your brain. If you're feeling drowsy at all, it's a good idea to get a quick nap to help replenish your energy. Even a power nap as short as half an hour should do well to get your appetite going again.

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3
Do some moderate exercise. Nothing whets the appetite like a walk or a decent jog. Going for some moderate exercise will help stimulate your body and remind you what you need the energy from food for.
- Granted, if you have no appetite, it may feel be that you're not feeling good in other areas. Exercise is recommended in a lot of cases, but if you're feeling sick, it may be best just to have a nap instead.
4
Drink lots of water. Arguably the best possible thing you can do to stimulate your hunger is to drink water. This will fill your stomach for a short time and hopefully stimulate you for more to come.
5
Opt for a light meal. If you've done what you can and still feel dubious towards eating something, the best possible advice is to start small and eat slow. Even if it's just serving a fraction of your meal to yourself at a time, the manageable portions will prove far less daunting than a full meal.^{[1]
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Trustworthy Source
University of Rochester Medical Center
Leading academic medical center in the U.S. focused on clinical care and research
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- Make sure you're as relaxed as possible; if you're feeling tense and really don't want to eat, your gag reflex might work up as you're trying to eat.

Method 2

Method 2 of 2:

Overcoming Psychological Hurdles

1
Figure out the reasons why you might not want to eat. While having little to do with the act of eating per se, it will help your eating progress if you acknowledge and understand the specific reasons why you may be feeling this way. Feeling blue may be caused by a load of things. Likewise, there may be biological factors at work that play into depression or an eating disorder.^{[2]
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Expert Source

Amy Chow
Registered Dietitian
Expert Interview. 16 September 2020.} The mere act of contextualizing these feelings and actively working through them will make the act of eating seem all the easier.^{[3]
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Research source}
- It's just as important of a psychological step to remember the practical (and necessary) health benefits of eating food. If you see eating as an absolute necessity, you may feel more inclined towards eating.
2
Try eating in front of the TV. Watching TV while eating is often seen as a bad thing and a cause for why people overeat. You may actually find a benefit to watching TV, as you will be able to eat food without it being taken off your attention.^{[4]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public
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3
Savour every morsel of food you taste. If you're having a hard time eating a lot, you can always start out really small. Instead of seeing it as a chore, try to see eating the food as a sensory experience. Find food you love to eat, and approach it purely with the intent of judging and appreciating the taste and sensation of it.

Community Q&A

Question

Is it normal to not feel like eating for a month?

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.
Question

How do I handle it when I am hungry after exercise?

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.
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

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.

Warnings

Not eating while hungry is a sign of depression. If you think this might be the case for you, it's recommended you talk to a trusted friend or a medical professional to give you the help you deserve.^{[5]
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