THE TRIGGER: A decadent pizza in the conference room
YOUR MOVE: Ask yourself if you'd be jonesing for an apple. No? You don't need food. Yes? Savor each bite so you can stop when you're satisfied.
Related: 'I Made These Small Changes To My Diet And Lost 110 Pounds'
THE TRIGGER: The sweet smell of cinnamon rolls
YOUR MOVE: If you're truly hungry, have a small serving or, better yet, a healthy swap -like whole-grain toast with peanut butter and cinnamon.
Upgrade your average nut butter toast with carrot cake flavors in this cinnamon raisin carrot toast:
THE TRIGGER: Sadness, anxiety, boredom-any uncomfortable feelings
YOUR MOVE: If you're wandering around the kitchen looking for anything to eat, it's likely tied to emotions . Acknowledge what's bugging you and deal with that problem directly (e.g., take a few deep breaths).
THE TRIGGER: A craving for something creamy, crunchy, cold
YOUR MOVE: Certain textures and temps can be psychologically satisfying, even if you're not physically hungry. Know which qualities you crave and keep small-portioned, low-cal options nearby that'll scratch that itch, like Greek yogurt, carrot sticks, or frozen grapes.
Related: 8 Little Changes That Lead to Major Weight Loss
THE TRIGGER: The clock
YOUR MOVE: Don't have-and more important-don't finish lunch just because it's noon. If you're truly hungry when the clock strikes 12, grab your meal and eat until you're full. (Lose weight without hunger - Try the plan Fill Your Plate, Lose the Weight! )
THE TRIGGER: Fatigue
YOUR MOVE: Feeling beat causes hankerings for junk, but heavy foods are hard to digest and can leave you more tired. A 15-minute nap is a smarter pick-me-up. If you can't make time for that, grab a high-protein snack (think: a handful of almonds) that will boost your energy.
Related: 7 Foods That Will Keep You Energized For Hours, According To Nutritionists
THE TRIGGER: A gurgling belly
YOUR MOVE: Eat! Rate your hunger on a scale of 1 to 10-0 to 3 is snack territory, 4 to 6 calls for a small meal, and 7 to 10 means you should fill your plate.
This article originally appeared in the June 2017 issue of Women's Health. For more great advice, pick up a copy of the issue on newsstands now!