Hunger can roughly arise in two ways: 1) when you need nutrition, and 2) when there is a certain condition.

Hunger is being regulated by the 'hunger hormone' called ghrelin. This hormone stimulates the appetite. This hormone opposes leptin, the satiety hormone.
When we go without food for days, ghrelin will send a signal that food is needed to survive. This happened especially long ago, when we were still hunters / gatherers. At that time we did not have access to food every day.

Today we often eat (at least) 3 times a day. Some of us are overweight. In that sense it seems strange that we still experience a feeling of hunger. How is that possible?

The hormone ghrelin is conditioned, which means that it is activated when it is time to eat (breakfast), but also, for example, if you normally eat a snack around 4 o'clock. Or when you watch a series on the couch in the evening and are used to having a snack.

The hormone usually disappears again after an hour, in other words if you ignore the hunger signal it will disappear on its own. After some time you will no longer feel hungry if you no longer take a snack at a fixed time.

Lastly, food is also associated with social activities. Good change in case you are amongst friends, it will be more difficult not to eat or drink anything.

To reduce hunger, one of the following tips can help:
Drink a glass of water, coffee or tea
Make sure your last meal is lower in carbohydrates and higher in fats
Eat a larger portion as the last meal
Replace a snack rich in carbohydrates (such as chips) with a small handful of nuts, a block of cheese or a slice of sausage
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