A Simple Life Hack for Beating Hunger
Food has always been a tricky one for me. My weight goes up and down faster than a North American roller coaster, and I’ve spent years trying to work out what actually works between waking up and lunch.
Life is full of experiments, and I am sharing what works for me
In the previous post on hydration, I wrote about a small change that made drinking more water feel effortless. This one is the food version. It might not work for you, but that's not the point. The point is that it's ok to experiment, and find out what works for you. Fog of Mind is a guide to supporting men’s health over 40. It’s a toolbox of tips and hacks, all thoroughly tested by me.
Food has always been a tricky one for me. My weight goes up and down faster than a North American roller coaster, and I have spent years trying to work out what actually works between waking up and lunch.
For ages, Weetabix was my go-to. Plain, with milk, quick, reliable. The problem was predictable too. By about 11:00, I was hungry again. The kind of hungry that makes the snack cupboard feel like it is calling your name, and makes every bakery you walk past look like a spiritual experience.
A few weeks ago I tried something different, but something simple. Overnight oats. Nothing fancy. Just oats and milk, prepped the night before in a container. I could take it with me and eat it a bit later in the morning.
So far, it has worked a treat. I feel better, I am not diving into snacks, and I am far less tempted by the luxury cookie. I also get fewer stomach cramps, the kind I sometimes when I eat highly processed breads and cereals.
This is not a miracle plan. It is a small, practical shift that reduces decision fatigue and keeps hunger quieter for longer.
Why the 11:00 hunger hits so hard
If you have ever had breakfast and still felt like you needed a second breakfast, it is usually not a willpower problem. It is often a combination of:
- Speed: some breakfasts digest quickly, so you are hungry again sooner
- Balance: if it is mostly carbs and light on fibre and protein, your appetite returns faster
- Timing: eating too early (or eating when you are not really hungry yet) can backfire later
- Stress and sleep: poor sleep and a busy morning can make cravings louder
I have learned that you do not need to obsess over macros to get this right. You just need a breakfast that buys you time.
Overnight oats, done simply, tends to do that.
The hack: delay breakfast slightly, and make it slower food
The part that surprised me was not just the oats. It was the timing.
When breakfast is grab-and-go, you can choose when you eat it, instead of forcing it down at the same time every day because you are rushing out of the door.
Eating a little later meant I was not running on empty by 11:00. I was still steady. Still focused and not feeling like I need to rummige for a snack loaded with highly processed ingredients.
It is a small change, but it is the kind that prevents a bigger problem later.
My “no-fuss” overnight oats recipe
This is deliberately boring, because boring is repeatable.
What you need
- Rolled oats
- Milk (dairy or non-dairy)
- A container with a lid
How to do it
- Add oats to the container.
- Add milk until the oats are just covered, then a splash more.
- Stir, lid on, fridge overnight.
- Eat in the morning, either at home or when you get to work.
That is it.
If you want it slightly better without turning it into a culinary project, try one add-on from the list below.
The “stay full longer” upgrades (choose one)
If you still get hungry early, the fix is usually adding a bit more staying power. You are aiming for “slower energy”, not a sugar spike.
- Greek yoghurt: adds protein and makes it thicker
- Chia seeds: adds fibre and helps it keep you fuller
- Nut butter: adds fat and turns it into something more satisfying
- Berries or banana: adds sweetness without needing a processed topping
- Cinnamon: makes it feel like a treat, without turning it into dessert
Just experiment and have some fun with your food.
The real win: fewer decisions, fewer temptations
This is the bit that matters for real working life.
When you know breakfast is already sorted, you start the day with one less decision. That reduces the odds of:
- raiding snacks because you are under-fuelled
- “accidentally” buying a pastry because you are starving
- hitting lunch like a ravenous wolf and overeating
- feeling sluggish and irritated by mid-morning
It is not about being perfect. It is about removing the pressure points.
A quick self-check before you blame hunger
Next time you feel hungry early, ask this in plain English:
- Am I actually hungry, or am I tired?
- Did I sleep badly?
- Have I had any water today?
- Am I stressed and looking for a quick dopamine hit?
Sometimes you genuinely need food. Sometimes you need a two-minute pause, a drink, or a short walk before you decide.
That pause is a mental health tool as much as it is a nutrition tool. It creates space between impulse and action.
If your stomach is often unhappy
If you regularly get cramps, bloating, reflux, or pain after breakfast, keep it simple and pay attention to patterns. Some people react to certain cereals, breads, sweeteners, or ultra-processed ingredients.
💡Top Tip. Pay attention to your fluids. Ask yourself if you are consuming too many fizzy drinks.
If symptoms are persistent, worsening, or worrying, it is sensible to speak to a GP or a registered dietitian. This post is practical support, not medical advice.
Try this today
Tonight:
- Put oats and milk in a container, fridge overnight.
Tomorrow:
- Take it with you.
- Eat it a little later than usual, when you actually feel ready.
- Notice what happens at 11:00.
That is the experiment. No drama. Just data.
If you want more practical “Tuesday-proof” resets like this, build a small library of them. One for hydration, one for hunger, one for sleep, one for motivation. Over time, you end up with fewer bad days that spiral.
Help someone find headspace. Share this.
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