Skip to main content

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].


Labels:

Comments

Post a Comment

Popular posts from this blog

How Exercise Can Combat Depression and Aid Weight Loss

 In today's fast-paced world, many of us struggle with maintaining a healthy weight and managing our mental health. Depression and weight gain often go hand in hand, creating a vicious cycle that can be challenging to break. However, one powerful tool can help combat both issues simultaneously: exercise. In this blog post, we'll explore how exercise can help combat depression and aid in weight loss, offering a path to a healthier, happier life. The Link Between Exercise and Mental Health Numerous studies have shown that regular physical activity can have a profound impact on mental health. Exercise stimulates the release of endorphins, the body's natural mood lifters. These chemicals help to reduce feelings of pain and trigger positive feelings in the body, similar to that of morphine. This "runner's high" is not a myth but a real phenomenon that can help alleviate symptoms of depression. In addition to endorphins, exercise also increases the production of oth...
Post a Comment
Read more

The Unspoken Side Effect: Navigating Depression After Weight Loss Surgery

  Weight loss surgery can be a transformative experience, offering a chance at a new life for those who have struggled with obesity. However, it's not all sunshine and rainbows. A less commonly discussed side effect of this life-altering procedure is post-operative depression. In the quest to shed pounds and find a healthier version of oneself, many people are blindsided by the emotional toll the surgery can take. What the Stats Say Depression after weight loss surgery is not a rare phenomenon. In fact, studies suggest that up to 20% of patients experience some form of depression or anxiety following the procedure. Yet, it’s seldom talked about in pre-surgical consultations or support groups. Why Does It Happen? Physical Factors Hormonal Fluctuations: Rapid weight loss can lead to hormonal imbalances, which in turn can contribute to mood swings and depression. Nutritional Deficiencies: After surgery, patients may struggle to absorb essential nutrients, which can have a direct impac...
Post a Comment
Read more

Lose Weight Fast and Safe When You Follow These Particular Strategies

Lose Weight Fast and Safe If you wish to lose weight fast and safe, you might be contemplating the latest diet plans, or fad diets that are on the market. However, before you fall for any of them, you should know that a lot of fad diet plans merely take off water weight meaning that you are very likely to gain it all back. It is possible to, on the other hand, lose weight fast and safe if you follow a number of uncomplicated rules that have worked well for many, many men and women. Come across alternatives for the less healthy snacks. A primary reason it is so very hard for many individuals to shed pounds is basically that they eat things that are generally unhealthy. This includes drinking unhealthy beverages like Mountain Dew and or Dr Pepper. It is possible to get rid of quite a few excess pounds rather quickly by substituting much healthier, less-fatty snacks. By way of example, instead of having a donut for breakfast, eat a bagel along with some fresh fruits. Or, instead of choos...
Post a Comment
Read more