Mealtime

• Eat small amounts more frequently. If you feel full after eating only a small amount, try eating small amounts throughout the day when you get the urge to eat. You may find it easier to eat small amounts several times each day rather than at mealtimes.
• Schedule mealtimes. If you never seem to feel hungry, it's often helpful to eat according to a schedule rather than to rely on appetite.
• Eat more when you're hungry. Take advantage of the times when you feel your best to eat more. Many people have their best appetite in the morning, when they're rested.
• Limit fluids during meals. Liquids can fill you up and limit your intake of higher calorie foods. It may help to drink most of your liquids at least a half-hour before or after meals.
• Create a pleasant mealtime atmosphere. For example, use soft music, candles or nice place settings.
• Make meals more appealing. Select foods with a variety of colors and textures to make your meals more appealing.
• Avoid smells that make you sick. Pay attention to smells, as certain scents may decrease your appetite or bring on nausea. Avoid smells that have this effect on you.