Your meals have too much refined carbs and sugar. I dont start my first meal with noodles, rice and mihun beclĺause i will feel crazy hungry 2 hours later, like my glucose level took a plunge. But then I am probably pre-diabetic because diabetes runs in my family. Oat (half cup only), coco drinks, milk will last me longer.

Your ramen, pork noodle soup and cheese tart (pastry) are flour ( i am guessing white flour?) And llao llao yogurt and chee cheong fun sauce are all sugar. Start substituting some of these especially yogurt for non sweetened yogurt, reduce food made from refined carb.

Stick with rice+meat+plenty of vege. Whole wheat/ grain bread, moderate amt of cheese, butter, avocado and nuts. These are all the food that works for me.

For me, coffee and tea usually make me hungry faster. Cocoa drink makes me feel fuller (i am not talking about Milo or Vico).

Coke zero? My ex boss had it every day. Eat quiet a good diet but got stroke at age 38. I dont usually trust food with loads of aspartame.

I am not in medical line, but seeing diabetes in my family, i have done lots of trial and error with food that give good control to my hunger/glucose level, hoping i wont get diabetes. So the above are just from my experience.

Aside from drinking lots of milk at once or chuck down protein milk shake , I couldn’t find anyway to suppress my appetite recently. I still go to gym 3-4 times a week.

I can basically go on and eat rm100-200 these days by having 2 lunch and 2 dinners and tons of snacks.

For example.
1. 1 family mart ice cream + korean kimchi ramen  today at 11am
2. Mix rice + pork noodle soup + 2 half boiled egg  at 1 pm
3. Llao llao yogurt ice cream in evening
4. Tokyo secret cheese tart
5. For dinner at 8 pm , 8 chicken  wings + fries + Cole zero 
6. After that, ate chee cheong fun + hainan chicken breast rice

I felt that after my bulk which I increased from 2500 all the way to 3500/4000, my appetite have gone haywire and suprisingly my metabolism seemed to be in line with my daily binge eating ( my basal metabolic rate is 1750 on hospital screening 3 years ago, that’s the weird part)  . I did not gain much weight or anything from these binge eating while still maintainaing my abs and lean body at around 11-12% body fat.

However I felt that all these unhealthy diet is stressing out my body and organs. I got to fix it quick / reduce my metabolism back to normal level. Don’t want anything bad to happen when my body report comes out in future .

Thank you everyone! Hope to hear some secret / bro science technique to suppress appetite . For me chugging down tons of similar food or liquid seems to be the best way to turn me off but I’m getting sick of it.

already experiment coffee without sugar too. green tea as well.
boiled the best combo cardamon, lemon and green tea.. no effect. doesn't really work. next day u will start craving for food.

Suppressant on the other hand, work for few day but once u stop, u crave back too.

some of this supplement companies really know how to do it.
its their trade secret.

You can try practice intermittent fasting also. On the first few days you may find it difficult, but once get used to it, I don't find myself craving for food for the entire day. I eat one meal a day (dinner). For the rest of the day, water/black coffee/green tea only. Same disclaimer, practice with caution. Do your own research and find a way which works for you.

thanks.
i got an advised from some people to eat multiple times in a day . this is quite the hard part because when eating multiple times in a day, it's like giving me a passport to eat more food.
and i noticed that if u eat multiple times in a day, there meant to be some accidentally of eating the wrong kind of food if your lifestyles were mostly outside. I began to realized that, people who gave this advised are not precise enough . It probably works if you have prepared food or meal plan and you have to be inside a controlled environment.  if you are here and there, this advise has flaw.

intermittent fasting i found is better than multiple intake of food as it gives u the opportunity to adjust and last longer it seem. but my question is this, some asked not eat dinner but y u choose dinner ?

When you eat, don't need to eat until full or satisfied. As long as not hungry, it is good enough. Train yourself to eat less. You can continue to indulge in junks once a while. Since you are still doing workouts, it is fine.

Slowly train your body to eat less. You can also train yourself by eating less carb. Eat more protein if you want. Try to stay away from sugar. Like those ice cream are really fatty. Just keep them at low consumption.

Most of all, don't worry too much since your weight is still under control. Enjoy the food and continue to workout.

Agreed on eating more protein, less carbs. If eating the right quantity, can actually eat the stuff you like. Include a little fats too. Too little fats, might actually cause one to be even hungrier. Although in general less fats, and bad fats in particular, preferred. Lot to do with trial and error, some psychology/emotional control and discipline. Thinking about the composition of the foods usually taken helps too.