10 Natural Ways To Increase Your Appetite

Many people struggling to lose weight often resort to extreme diets, even to the point of starving themselves. However, there’s another group that faces the opposite issue—they struggle to eat enough, despite numerous attempts to boost their appetite.

This article outlines some of the most effective strategies to help naturally increase your appetite.

For those who are underweight or have a skinny-fat body type—a condition where someone has a high fat percentage (especially around the belly and chest) but low muscle mass—the common complaint is their inability to gain weight. One of the main reasons behind this is a poor appetite.

To gain muscle mass, it’s crucial to be in a caloric surplus—consuming more calories than your body burns. A well-balanced diet with the right amount of calories and nutrients is the foundation for muscle growth and building your desired physique.

# Exercise Regularly

Both weight training and cardio workouts can help boost appetite by increasing your metabolism. Exercise also influences two key appetite-regulating hormones: ghrelin, which stimulates hunger, and peptide YY, which suppresses it. Physical activity helps maintain a balance between the two.

# Start Your Day with a Healthy Breakfast

After a night of fasting, a nutritious breakfast kickstarts your metabolism and promotes hunger. It sets the tone for consistent eating throughout the day.

# Eat Small, Frequent Meals

There are two major benefits to eating smaller portions more often. First, it’s psychologically less overwhelming than large meals. Second, it allows the body to digest food efficiently, minimizing fat storage that comes from overeating in one sitting.

# Choose Healthy Snacks

Swap unhealthy snacks like chips for nutritious options such as bananas, nuts, or yogurt. Snacks are a great way to increase calorie intake without feeling burdened by large meals. They’re easier to consume and contribute significantly to weight gain when chosen wisely.

# Keep Your Workout Routine Dynamic

Over time, your body adapts to the same workout, reducing its effectiveness. To keep your metabolism active and appetite stimulated, change your fitness routine—add more weight or reps in strength training, or try new activities like swimming, martial arts, or hiking. It also keeps things interesting and prevents workout boredom.

# Stay in Cooler Environments

Cool temperatures can naturally stimulate appetite. The body expends more energy to maintain its temperature in a cooler setting, which in turn increases your need for food. Try to stay in air-conditioned or cool environments when possible.

# Make Eating a Social Activity

Eating with others can make meals more enjoyable and less intimidating. Social interaction takes the focus off the pressure to eat and creates a positive, relaxed atmosphere. Invite friends or family over for meals or join groups that enjoy communal dining—you may even start looking forward to eating.

# Add Variety to Your Meals

Monotony in food can lead to disinterest in eating. Keep your meals exciting by experimenting with different ingredients, cuisines, and recipes. A diverse diet keeps your taste buds engaged and encourages a better appetite.

# Drink Your Calories

Liquids are often easier to consume than solids. If you’re constantly on the go, consider carrying a shaker bottle for quick, calorie-dense smoothies or shakes. For instance, instead of eating whole bananas, blend them into a banana shake for a tasty, drinkable alternative.

# Learn to Cook

Preparing your own meals can make food more appealing. Many people find food more enjoyable when they’ve cooked it themselves. If you’re not confident in the kitchen, try learning simple recipes—it’s not only satisfying but also empowering to be able to make your own delicious, nutritious meals.