Hormones, hardwiring, and set points aside, hunger isn't completely beyond our ability to control. Clinical and health psychologists suggest that there are several ways to stave off hunger when we know we've already eaten enough. Here’s what to do:
Have a drink of water, coffee, tea, club soda with lime. Often what initially feels like hunger is thirst, and the liquid can temporarily fill your stomach.
Eat breakfast. Many people who skip it eat much more later.
Delay. If you're hungry even though you think you've eaten enough, give yourself 20 minutes to consider whether you're feeling real hunger or boredom, stress, or unhappiness.
If a mealtime is coming up in an hour or so, remind yourself of that. Just knowing there's only a short wait can give you incentive to hold off a little longer.
Chew gum. It can quiet hunger aches for a while.
Avoid processed foods, which are usually stripped of filling elements like fiber and water.
Take a walk, read a book, find something to do to occupy your time and your take your mind off food. Often we realize that we’re not really hungry at all but just bored or stressed.