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Try letting yourself get physically hungry between meals. Don’t snack “in case you get hungry” later on; wait until you feel the physical sensation of hunger to eat something.
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If you don’t get truly hungry between meals, try pushing back a meal until you feel hunger in your stomach, not just the desire to eat because you always eat at that time, or because you’re bored, or because you’re afraid you’ll get hungry later.
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When you feel hunger, don’t eat immediately. Stop and pay attention to it. The first time or two, write down how it feels physically. What’s the sensation in your stomach? Do you feel it anywhere else? Or is it actually “brain hunger” and not “body hunger” at all?
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When you’re done experiencing your hunger, eat slowly and calmly; don’t rush over to the kitchen and start cramming down everything you can find. Remember: it’s just hunger, and hunger is not an emergency. You’re designed to be extremely resilient and functional over long-term periods of nutritional scarcity. Skipping one meal is not dangerous and there’s no reason to panic over it.
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If you’re not accustomed to feeling hunger, do this slowly and start on days when you don’t have a lot of stressful stuff to do (weekends work well).
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