From the author: As a leading specialist in the field of normalization of eating behavior, I have extensive experience in correcting eating habits, eliminating excessive appetite and restoring slimness. I also have vast personal practical experience. First of all, in order to really become and be a slim person, you should learn to distinguish between hunger and appetite. Hunger is characterized by bodily sensations (sucking, rumbling, spasms, nausea), mainly below the diaphragm in the left upper abdomen, that is, where the stomach is located. Sensations in other parts of the body (weakness, tremors in the hands, headache and dizziness, fainting) are already signals of overexposure to hunger. With hunger, you don’t need to trick anything, just sit down and eat - satisfyingly and fully. Hunger does not choose food, eats what is there , that's why he's hungry. But when there is a choice, he chooses something nourishing, hot or warm. Appetite is a gift for a person, it allows you to receive pleasure, including from food, and even the anticipation of pleasure stimulates the appetite. Appetite is translated from Greek as “strong, passionate desire.” That is, appetite is a psychological need, not a physiological one, unlike hunger. Appetite can also arise against the background of a full stomach. And this also points to the psychological basis of this phenomenon. Through appetite we gain joy and pleasure. But appetite is not only associated with food. Appetite usually does not eat everything indiscriminately; on the contrary, it is selective and chooses something specific, the so-called “tasty” - candy, cookie, sausage, etc. Often thoughts about food, if appetite, are about something specific and in a diminutive form. Types of appetite, and what to do with it. 1. External appetite - a reaction to external, rather than internal (hunger), stimuli: the sight, taste, smell of food, even sound, talking about food, advertising food, eating food by other people. What to do: observe food culture, eat slowly and consciously, sitting, and attention to food while eating.2. Appetite as a habit. Eating while reading a book, magazine, laptop, watching TV, while talking. What to do: turn off the TV, close the book, magazine, laptop, and “when I eat, I am deaf and dumb” - popular wisdom. Again, pay attention to the food.3. Appetite as a connection with food. This type of appetite, if you dig deeper, indicates the presence of codependency with the mother, that is, there has not been a complete separation from the mother. That is, when food is used for non-food purposes, and when a person tries to get peace, care, joy, tenderness, love, sexual satisfaction and other needs with food. What to do: psychotherapy.4. Associative appetite. When we encounter an object in the world around us, an association of this object with some situation, place, person, etc. is formed in our brain. This is also true for food. If the combination of situation and food is repeated regularly, then a habit is formed (for example: New Year = further your association). Or time: lunch break=........, coming home from work=..........What to do: realize, work, change habits, create new traditions or remember long-forgotten old ones, navigate to the signals of your body.5. An appetite that arises in response to emotional discomfort. As a rule, it grows against a background of negative emotions, although not always. It’s the same with us: as they say, in joy and in sorrow... we eat and drink. What to do: 1) keep a diary of feelings and emotions, where you can analyze them. It really helps a lot. 2) movement, physical activity, cleaning, any physical activity. 3) through the word: conversation with a loved one, friend, psychologist, prayer, write in a diary. 4) hobbies, creativity, handicrafts. 5) body care, contact with water in any form.6) games, sleep, sex.7) breathing practices.8) meditation.6. Appetite due to depression. When food acts as an artificial stimulant, temporarily relieving the condition, but not solving, but aggravating the problem and forming a vicious circle. What to do:.