One little trick I've learned is to think of something fairly bland... like a hard-cooked egg. Something you eat, but doesn't have a lot of fat/sugar/flavor rewards built into it.
Am I hungry enough to eat a hard-cooked egg? If so, then I'm probably truly hungry. If the idea is not appetizing then I'm just "snacky" or bored, and need to go do something else.
The point is that I'm ALWAYS able to eat buttered toast, or chocolate ice cream, or chips and cheese, or crackers and salami... but those have high fat or sugar/starch rewards. If something bland like a hard-cooked egg doesn't sound appealing, then I'm not really hungry.
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