The Hunger Games (But, Like, the Good Kind). How Can I Get My Appetite Back?💪

Ever feel like your appetite pulled a disappearing act? Whether you're recovering from an illness, riding the stress roller coaster, or just plain out of routine, it's common for our hunger signals to ghost us.

But here's the good news: your appetite can come back. Think of it like coaxing a shy kitten out from under the couch…it takes a little time, well-planned treats, and a lot of consistency.

Your Body's Secret Signals: What's It Trying to Tell You?

Our bodies are brilliant, constantly sending us little memos that say, "Hey, fuel me up!" These hunger cues are as unique as your coffee order.

Some classic signs include stomach rumbling, a dip in energy, the dreaded headache, turning into a "hangry" monster, or trouble focusing. Hunger can also sneak in as an emotional shift, like a sudden wave of anxiety or mood swings.

Here's the catch: when we keep hitting the "ignore" button on these signals, they start to whisper instead of shout, eventually fading out entirely.

Why? Because sending those hunger signals costs your body energy. And when less energy (ahem, food) is coming in, your body decides it's time to conserve. Meaning, your stomach might just stop grumbling altogether when it’s ready to eat. This is especially common for folks who've navigated the tricky waters of disordered eating recovery or those who've been on the chronic dieting treadmill. When we lose touch with our hunger cues, it can put a serious dent in our relationship with food.

Can I Get My Hunger Cues Back? (Spoiler…yes.)

Absolutely! Reconnecting with your hunger cues is totally doable, but it requires patience and a boatload of consistency.

On a journey of eating disorder recovery, you might need to start with mechanical eating. This means setting up a "no-excuses" meal schedule, eating at regular intervals (think every 3 - 4 hours) even if you feel full or have no hunger cues.

Consider it like putting your body back on a reliable timetable. Over time, as your body starts to trust that you’ll consistently provide nourishment, those natural hunger cues can come back. From there, you can gradually transition into intuitive eating, where you become a pro at listening and responding to your body's subtle wisdom.

Tips for Rekindling Your Appetite

• Eat Regularly, Like Clockwork

  Aim for meals or snacks every 3 - 4 hours. Consistency is key to re-establishing those hunger signals.

• Stick to Consistent Mealtimes

  Your body thrives on routine. Regular meal times help re-train your internal hunger clock.

• Practice Mindful Eating

  Tune in while you eat. Try to focus on the food in front of you. Use all your senses to notice the textures, flavors, and smells.

• Become a Hunger/Fullness Scale Pro

  Before and after meals, try rating your hunger (on a scale of 1 - 10). This can help you spot patterns and subtle cues. It's a fantastic tool for intuitive eating for beginners.

• Be Patient, Grasshopper!

  Getting your hunger cues back isn't an overnight sprint; it's more like a marathon. It might take weeks or even months. Remember, it’s all about patiently building trust with your body again and fostering a body-positive approach to eating.

Want a personalized guide? Click here to see a dietitian (aka, hunger pro). Ask us about your health insurance coverage here.

Written by Andrea Peller + Aby S. Fewel

Registered Dietitian Nutritionists