Phân biệt giữa cơn đói về mặt cảm xúc và về mặt thể chất. Xoa dịu sự thèm khát trước một loại thức ăn cụ thể. Trì hoãn quá trình ăn uống. Giảm thiểu mức độ căng thẳng. Ngủ đủ giấc.

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This may be surprising, but emotional hunger can easily mask itself as physical hunger.  Knowing the differences between the two can help you make appropriate food choices. Here are some ways in which the two kinds of hunger differ:  Physical hunger slowly builds, while emotional hunger is sudden and immediate. Physical hunger is not specific to a type of food, while emotional hunger may manifest as an intense craving for a specific food or food type. Emotional hunger can be triggered by boredom, while physical hunger isn’t.  Try occupying yourself with another activity.  If the hunger goes away, it was emotional.  If it persists, it could be physical. Sometimes, a craving for a specific food can seem overwhelming.  It’s okay to respond to such a craving; just acknowledge that the craving is likely emotional and not tied to true hunger.  Indulge in a little bit of what you’re craving.  Have a killer craving for French fries? Get a small order and savor them slowly.  Want chocolate? Get a couple of small squares of dark chocolate and nibble on them between sips of coffee or tea. Substitute similar foods.  Craving salty potato chips? Try substituting salted nuts, which may satisfy your salt craving while offering protein and healthy fat, which will keep you full longer.  This can cut down on your desire to snack later.  Craving fried chicken? Try breading and oven baking chicken, which can offer a similar texture to fried chicken.  Want something sweet? Eat fresh, seasonal fruit. If you are beginning to feel as though you want to snack, try to delay eating for a little while.  Some tricks that can help you reduce your feelings of hunger until your next meal include:   Smelling fruit.  Sniffing an apple or a banana can temporarily satisfy feelings of hunger.   Looking at the color blue. The color blue acts as an appetite suppressant, while red, orange, and yellow increase appetite.  Surround yourself with blue while you adjust to a new eating schedule.   Going for a walk.  If you feel ready to snack, try going...