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? Savour each bite so you can stop when you’re satisfied.
THE TRIGGER: The sweet smell of donuts
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.
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, or cold, like ice cream
YOUR MOVE: Certain textures and temperatures can be psychologically satisfying, even if you’re not physically hungry. Know which qualities you crave and keep small-portioned, low-kJ options nearby that’ll scratch that itch, like plain Greek yoghurt, carrot sticks, or frozen grapes.
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.
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 a quick snooze, grab a high-protein snack (think: a handful of almonds) that will boost your energy.
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 fill your plate.