When I find myself staring into the refrigerator or my pantry and looking for something to eat and not being able to decide, I generally know my urges are from boredom or anxiety. If I'm truly hungry I can usually know exactly what I'm wanting - OR - I can be happy with the first thing I see. Also, I can apply the rule "Am I hungry enough to eat an apple?". If I can't answer with a resounding YES then it's not really hunger.
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