Many things can trigger the urge to eat that have nothing to do with actual hunger & your body's need for fuel! So what else could be driving you to the fridge for a snack? And what could you do instead?
Was it something you ate? Maybe the biscuit jar at work was too hard to resist, so you had a few with your cuppa, but now you are craving more... or something else... Although biscuits, pastries & sugary drinks might be what you think you need in the moment, they don't give you lasting energy, so you soon feel hungry again. That's because these types of 'sometimes foods' send a lot of sugar into your system all at once, causing your body to release insulin, which helps your cells use it as fuel or store it for later (which often never comes, so it stays stored as fat). Your body often releases more insulin than is needed, which can lower your blood sugar too much and make you hungry again.
Are you feeling stressed out? At first you may not feel hungry because stress can cause a release of the hormone Adrenaline, but if your worries stick around for a while, your system cranks up the levels of another hormone called Cortisol. Unfortunately, Cortisol can make you want to devour everything in sight! The good news is that when Cortisol levels fall again, your appetite usually goes back to normal.
Could it actually be thirst? Sometimes when you think you are hungry, you are actually thirsty, and could be a little dehydrated. Try drinking some water before you eat - still hungry? If it is hunger you are feeling, at least you've had some water & may be less likely to overeat.
Do you eat too fast? If you wolf down your food, you might not give your body enough time to register that you're full. Slow down & enjoy your food. Take small bites & chew, then give it about 20 minutes & see if you are still hungry. You will probably notice that you consume less food in each meal.
Is it food envy? Maybe you saw a Ad for ice-cream, you smelled freshly baked cookies as you walked past a bakery, or you left the gym & got a waft of the local KFC? Perhaps you weren't hungry until you saw your friend (who can eat anything & never gains a kilo) sit down with a large pizza? Any of these situations is enough to make you want to eat, even if you aren't hungry. What do you do? Recognise your triggers so you can avoid them, or come up with your own strategies to deal with them, like having a small healthy snack, waiting 5 minutes for the urge to pass, or repeating a mantra that works for you.
Have you had enough sleep? Lack of sleep can change the balance of the hunger hormones Leptin & Ghrelin in a way that can make you want to eat more, & make it more likely for you to reach for calorie heavy snacks to satisfy the urge.
So as you can see, there are many factors that can make you feel hungry when your body doesn't actually need more fuel. What to do? Get enough sleep, slow down when you eat, drink some water and try not to 'emotionally eat'... and if none of that works, and your body actually needs more fuel - EAT. Just choose healthy, fiber filled meals & snacks over sugary nutrient empty ones.