Understand the cause
The easiest way to understand if you are really hungry is to analyze how you feel by asking yourself some questions. When was the last time you ate, and what did you eat? Do you want a particular dish, or are you simply hungry for anything at all? If you have an urgent need for a chocolate bar or pasta in cream sauce, it's probably false hunger to comfort and reward yourself with food. With real hunger, you won't be picky about what you eat.
Consider fluids
This is a widespread digestive malfunction: the brain mistakes thirst for hunger. A glass of water will be an indicator: if you still want to eat 15 minutes after you've had a drink, then it's real hunger. But you'd be surprised how often water is enough to make you forget about food. This point is especially important for those who drink a few fluids or prefer spicy and salty foods. These habits often cause dehydration more than hunger.
Keep a diary
For a few days, keep a habitual routine and write down what times you feel hungry. You'll likely discover a distinct pattern. Try to eat something neutral half an hour before "time X", even if your appetite has not yet awakened. This can be an apple, a carrot, whole grain toast, or vegetables. This will allow you to calmly wait for the main meal without feeling hungry.
Consider spices
Salt, pepper, spicy herbs, and any flavoring additives and spices make food more attractive but slow down the feeling of satiety. They also cause cravings, which we often mistake for hunger. There are two options: reduce the amount of spicy and savory dishes or increase the amount of water you drink both before and immediately after meals.
Wait after eating
The brain does not immediately receive a signal of satiety, which often results in the person eating more food than necessary. To avoid this, eat slowly and think about whether you are satisfied. If you think you have eaten enough but still want more, pause for 10-15 minutes. This will give your brain time to realize whether it is full.
Drink milk
If you don't have problems with lactose digestion, drink regular milk. You can also replace it with plant milk. Protein calms the appetite "signaling system," since our bodies fear protein deficiencies more than fat or carbohydrates.
Eat parsley
Many people dislike parsley for its pungent flavor, but it is indispensable in weight loss. The aroma and flavor of parsley have such an effect on the receptors that it can take away your appetite for more than an hour! You don't have to eat a bunch–just chew a sprig or season a dish with parsley.
Listen to signals to go to bed
If you often get hungry at nighttime, the best solution is to reconsider your bedtime. Go to bed earlier and have some natural yogurt or milk beforehand, and you probably won't even remember the pizza you ate. Additionally, a glass of water on the nightstand by your bedside will help if you wake up during the night with a feeling of hunger.
Move around
Contrary to popular myth, physical activity dulls appetite. So before dinner, it is better to take an hour walk, do some bodyweight squats, or do simple exercises with light weights. You'll be surprised how quickly you feel "satiated."
Utilize the Chinese method
Many people are skeptical about acupuncture, but Chinese healers are convinced that this is one of the best areas of alternative medicine. To handle the feeling of hunger, it is recommended to massage with a fingertip point in the middle of the upper lip, in the hollow, for at least 5 minutes. The idea is that doing this will subside the appetite for several hours. Why not try it?
