You can't eat as much as you get older due to a slower metabolism, hormonal shifts, changes in taste/smell, digestion slowing down (feeling full longer), medications, dental issues, and less physical activity, all reducing your body's energy needs and hunger signals, making you feel satisfied with less food.
Although it is common for most people to eat a little less and experience changes in their appetite as they age, severe changes in diet can lead to malnutrition and other negative health outcomes for seniors. Simply having a poor appetite for a short period of time doesn't automatically spell trouble, but getting less.
Your body changes significantly as you age, a process that calls for changes in how you eat. For one thing, your muscle mass starts to shrink—a decline that actually begins in your 30s—and your metabolism will slow down, which means you'll need fewer calories than you once did.
Eating less can be a normal consequence of aging and reduced activity, a side effect of medications, or a sign of an underlying medical or mental-health issue. Monitor weight and symptoms; use dietary strategies (smaller frequent meals, energy-dense foods, protein focus) immediately.
Common Causes of Loss of Appetite. Some of the causes of loss of appetite might be short-term. If you have the flu or a cold, for example, you might not feel like eating, but those conditions will soon pass. Other causes, though, might be chronic, whether physical, psychological, related to medication use, and so on.
The most common cause of early satiety is a medical condition known as gastroparesis. Usually, your stomach contracts to crush food before it gets sent to your intestines. In gastroparesis, your stomach muscles don't contract properly, so food builds up in your stomach, leading to a full feeling.
The 2-2-2 food rule is a simple guideline for leftover safety: get cooked food into the fridge within 2 hours, eat it within 2 days, or freeze it for up to 2 months to prevent bacteria growth, keeping it out of the temperature "danger zone" (40-140°F or 5-60°C).
If you find yourself having no appetite for a short period of time, it may not be necessary to force yourself to eat. If your loss of appetite is paired with other symptoms of being sick, such as vomiting, forcing yourself to eat may make you feel even worse.
Some older adults experience a loss of appetite and other issues that interfere with good nutrition. A natural decline in smell and taste, certain medications, and mental health disorders can all impact eating habits.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
What to eat
It is normal for a child's appetite to slow down between the ages of 1 and 5. Normal does not mean it is pleasant, however. Pediatrician Cindy Gellner, MD, gives tips on what parents can—and should not—do to help their child through this period of eating struggles.
80% healthy, whole foods, and 20% for fun, less-nutritious treats. The key is consistency over time, not perfection at every meal.
Digestive issues: As you get older, your digestion (gastric emptying) can slow down, making you feel fuller longer. You are also more likely to be constipated, which can make you not want to eat. Hormonal changes: Age-related changes to hormone levels and responsiveness can disrupt your body's hunger signals.
Contact your health care provider if you lose more than 10 pounds (4.5 kg) without trying. Seek medical help if decreased appetite occurs along with other signs of depression, drug or alcohol use, or an eating disorder. For loss of appetite caused by medicines, ask your provider about changing the dosage or medicine.
Eight ways to increase appetite in the elderly
The most common causes are: Physical changes to your body. Emotional changes to your mental health. An underlying health condition.
Safe Medical Options: Prescription Appetite Enhancers
Medications like Megestrol Acetate, Mirtazapine, and Dronabinol are often prescribed as appetite stimulants for the elderly with dementia or other serious health concerns. These can help increase calorie intake and improve overall energy levels.
Aging: It is very common to lose interest in things you once loved as you get older.
Home remedies for treating a loss of appetite
The 20-minute rule for eating is a mindful eating strategy suggesting it takes your brain about 20 minutes to receive fullness signals from your stomach, so eating slowly, taking at least 20 minutes for a meal, and waiting 20 minutes before seconds helps prevent overeating by aligning consumption with satiety, reducing unnecessary calories, and improving digestion.
Short-term illnesses or medications may cause a temporary loss of appetite, while chronic physical or mental health conditions may cause longer lasting disruption. Seeking help and support from a doctor is the first step in addressing any underlying conditions that may be affecting someone's interest in food.
Once you have your first meal, depending on its content and balance, it's recommended to have each subsequent meal every three to four hours to prevent dips in blood sugar levels (which can lead to feeling hangry). Meals should include a protein-rich food, high-fiber starches, vegetables, fruits, and fat.
Our bodies do best if we eat often during the day (ideally every 2-4 hours). This applies to evening time too – if you eat dinner at 5 or 6pm and stay awake until 11pm, that's a long time to go without food.