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How Depression Stole My Appetite—And How I Got It Back

When people talk about depression and weight, they often focus on overeating or weight gain. But for me and for many others, depression did the opposite. It erased my hunger, made food taste like cardboard, and turned meals into a chore I’d rather skip.



If you’ve ever stood in front of an open fridge, feeling nothing, or forced down a meal like it was medicine, this post is for you. Here’s what happened to me and how I slowly got my appetite back.

The Day I Noticed Something Was Wrong

After retiring from the military, I expected to feel free. Instead, I felt… empty. Not just emotionally, but physically. My stomach never growled. Coffee and cigarettes became my "meals" because real food seemed pointless.

One morning, I caught my reflection in the mirror and barely recognized myself. My cheeks were hollow. My belt needed two new notches. That’s when my wife snapped a photo of me and said, "You’re disappearing."

I brushed it off until my doctor said, "This isn’t normal weight loss. Your body is in stress mode."

Why Depression Kills or Increases Appetite

I didn’t understand how my brain could override basic survival instincts. But here’s what I learned:

  • Depression dulls hunger signals: Your brain’s "eat now" alarms stop working.

  • Stress hormones (like cortisol) suppress appetite: Fight-or-flight mode isn’t just in your head, it’s in your gut.

  • Food loses its pleasure: Depression can numb taste buds and make eating feel like a burden.

For me, it wasn’t just "I’m not hungry." It was "I forgot food exists." In some people, depression could make them eat a lot.

How I Started Eating Again (Small Steps That Worked)

I didn’t fix this overnight. Here’s what helped me retrain my brain and body to want food again:

A. The "Three-Bite Rule"

  • Goal: Eat just 3 bites of anything every 2-3 hours.

  • Why it worked: No pressure to finish a meal. Often, those bites triggered my appetite for more.

  • My go-tos: Banana slices, peanut butter on crackers, yogurt.

B. Liquid Calories When Chewing Felt Impossible

  • Smoothies with protein powder (silent nutrition).

  • Broth-based soups (sipping felt less daunting than chewing).

C. Scheduled Eating (Like Taking Meds)

I set phone alarms labeled "Fuel Up" for:

  • 8 AM: Scrambled eggs (even just one).

  • 12 PM: Handful of nuts + cheese.

  • 6 PM: Pre-made freezer meal (no thinking required).

D. The One Meal I Could Always Stomach

For me, it was breakfast sandwiches. Easy to make, no dishes, and the combo of carbs/protein/fat somehow woke up my hunger. Find your "safe meal" and lean on it.

What Didn’t Work (And What I’d Do Differently)

  • Forcing huge meals: Made me nauseous and reinforced food aversion.

  • Guilt-tripping myself: "Just eat normally!" didn’t help. Compassion did.

  • Ignoring hydration: Dehydration kills appetite first. I started drinking electrolytes.

For Anyone Struggling Right Now

If you’re reading this and thinking, "I can’t even do three bites," start smaller:

  • Suck on an ice cube (triggers swallowing reflex).

  • Sip bone broth or chocolate milk.

  • Celebrate microscopic wins (one cracker = victory).

Your body wants to survive. Depression is just muffling its voice.

Final Thought: It’s Not About Weight—It’s About Survival

I didn’t care about "getting ripped" or hitting a goal weight. I just wanted to stop feeling like a ghost.

If you’re in this fight, comment below with one tiny thing you’ll try today (even if it’s a sip of Gatorade). No judgment here, just people who get it.

You’re not failing. You’re fighting. And that counts. With these few words, I urge you to keep moving forward, no matter what happens. Keep going.


P.S. Need a free, printable tracker for micro-meals? [Download mine here]—it saved me in the early days.

Next Post Teaser:

"The VA Never Told Me About This: How I Finally Got Mental Health Help as a Veteran" → [Subscribe so you don’t miss it].


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