Although there are a variety of tricks to control your hunger in an instant, eating breakfast daily has been shown to reduce your feelings of hunger all day long.  Skipping breakfast may set you up for feeling much hungrier throughout the day. In addition, those who skipped breakfast ended up eating more calories throughout the day in one study. People who routinely skip breakfast may increase their insulin response, which promotes weight gain.  One study shows that eating a breakfast that contains fat, protein, and carbohydrates reduces your hunger throughout the day.  Examples of hunger-preventing breakfasts include scrambled eggs with low-fat cheese and whole grain toast, whole grain waffle with peanut butter and fruit, or oatmeal with nuts and dried fruit. Protein is involved in many important roles in your body. However, one notable thing about protein is that it helps you feel satisfied longer compared to other nutrients. Eating protein can also reduce your cravings for sugary or high-fat foods.  Choose lean sources of protein (especially if you're watching your weight) at each meal and snack.  This will help ensure that you eat an adequate amount but also give you that satisfying punch you need throughout the day. Lean protein options include seafood, poultry, lean beef, pork, eggs, low-fat dairy, legumes, and tofu. Make sure you eat food containing protein within 30 minutes after you work out. Protein helps your muscles absorb energy and grow. There have been a variety of studies that have shown that people feel more satisfied and satiated with a higher fiber diet compared to those who ate a low-fiber diet.  There are a variety of mechanisms thought to contribute to fiber's filling effect. One is that fibrous foods require more chewing, which could slow your rate of ingestion and help you feel more satisfied.  Fiber is also bulky and may make you physically feel fuller.  Vegetables, fruits, and whole grains are filled with fiber. These foods will typically fill you up for longer than other foods....

TL;DR in Indonesian:
Makan sarapan. Makan protein yang cukup. Pilih makanan berserat tinggi. Kenyangkan perut dengan cara yang lebih sehat. Jangan melewatkan makan.