Sometimes it can be difficult to feel hungry, even when you know you should, based on your schedule or activity level. Especially as you get older, your ability to develop an appetite can be restricted. To feel hungry, light exercise can help convince the body to eat on time or try to recognize hunger symptoms and start eating. You will soon be able to develop an appetite, notice your body's natural cravings, and start eating as often as necessary to supply it.
Method 1 of 3: Physical Activities for Fast Hunger
Step 1. Go for a walk around the neighborhood for a quick workout
Walking is a great form of light exercise to increase hunger levels. Don't try to walk quickly, just take a few light steps at your normal pace. Even just 20 minutes of walking helps the body to start feeling hungry after about an hour.
Excessive exercise can even make you less hungry and more likely to overdo it by eating in one sitting, even several hours later
Step 2. Do household chores to be productive until your appetite comes
Another way to bring out feelings and feelings of hunger is to spend half an hour doing household chores. This helps keep you active and moving without straining. Shortly after you finish, you may find yourself wanting to eat a meal.
You don't have to spend hours on the go to feel hungry. Train for a while and wait to see if you are hungrier than before
Step 3. Take simple steps every day to be more active, such as using the stairs
If taking the stairs or taking the long way to get somewhere is an option, you can do so to help your body develop an appetite of its own. By incorporating the activity into your schedule, hunger will at some point return.
Avoid pushing yourself too hard just to arouse hunger
Step 4. Practice an activity such as yoga or swimming
There are many activities that will help you move and feel hungrier without working out so much that you lose your appetite or burn out too much. You can do them yourself, or you can take a class that will help you learn how to practice them.
Step 5. Join a class or sports team
If you're feeling like you need more structure or feel ready for a full workout, you can find a group that does a certain activity or exercise routine, such as aerobics. If your goal is to feel hungrier, remember to opt for something that raises your frequency by half to an hour, but doesn't wear out.
Method 2 of 3: Eating at a More Regular Pace
Step 1. Drink water early in the morning
Drinking a glass of water can help your body prepare the digestive system and feel hungrier for food within an hour or two. When you feel hungry in the morning, you'll be back on track to eat your meals on time.
Skipping breakfast can make you less hungry throughout the day, as it prevents your metabolism from "getting started" right after you wake up. Eating something in the morning will likely help keep you hungry throughout the day rather than without an early meal
Step 2. Plan meals at times of the day when you feel the most hungry
Daily eating habits don't have to align with society's expectations of when you should eat. If you feel hungry at around 11, 3, and 7 pm, it's probably wiser to include your meals in your schedule there, rather than forcing your body to feel hungry "when it should."
- One way to define your eating times would be to live your day and write down the times when hunger strikes - and eat when they come. This can help you create a natural drinking routine.
- You can also rate your satiety on a scale of 1 to 10 to see if it helps you find a good time in the day to eat. When these levels are lower, they are ideal for stopping and eating a meal.
Step 3. Set up an alarm for your favorite moments
Once you've determined when you'd like to eat, set alarms for your meals. If you have a cell phone, you can set daily alarms that will remind you when to eat. You may still be able to program some alarms on the watch.
If you don't have devices capable of setting alarms, you can always struggle to get into the habit of watching the weather and try to eat when you notice it's time for a meal
Step 4. Divide larger meals into smaller snacks
When you sit down to a meal and find you can't finish it or if the plate seems too big to even start, it's okay to split it into your meals. This allows you to eat a little at each of them six times a day. Some nutritionists consider this option more natural than eating three times a day.
You might even feel hungrier between meals using this approach, as you're never filling up to make up for this smaller space between meals
Method 3 of 3: Listening to the Body to Recognize Hunger
Step 1. Notice if you feel more distracted or irritable than usual
If you are feeling foggy in your mind, have difficulty concentrating, or are easy to get upset, this could be your body reacting to low blood glucose levels. The mind feels it is not working well when you need food.
Step 2. Notice when you start to get a headache or feel dizzy
When you feel a headache coming on or start to feel nauseous, you could be experiencing some of the more common symptoms of hunger. While there are of course other causes, going several hours without eating deprives the brain of nutrients and can easily result in headaches.
Severe headaches and dizziness to the point of disorienting a person are symptoms of extreme hunger. If they start to become common ways to determine your hunger, it might be a good idea to reconsider and see a doctor
Step 3. Listen to your stomach when it is making noise
One way the body indicates that it needs fuel is the gurgling sound that comes from the stomach, with a sensation usually associated with a slight cramping or blistering sensation. Paying attention to your stomach signals is an important way to become familiar with your feelings of hunger.
Pay attention every hour or two for noise or pain in the abdominal region
Step 4. Wait for 10 to 15 minutes if you are not sure you are feeling hungry
If you are having difficulty assessing your physical and mental state or cannot tell if your symptoms are a result of hunger, you may be in the habit of waiting 10 to 15 minutes after a symptom to find out if it passes or persists.