Part 4: Create a Helpful Environment

Sugar, fat, certain chemicals, and other parts of foods can trigger addiction responses in the brain. Once this desire for additional rewards is activated, it can be very difficult to stick with your healthy goals.

Fill in the blank: Once I start eating _________________________, it is difficult for me to stop eating it or to not overeat.

•  If you have this food in your house, keep it hidden and in an inconvenient location (like a closet or in the basement).

•  If possible, avoid places and store aisles that sell this item.

•  Try to understand why you have this craving. Is it due to stress, boredom, or another emotion? Read more in Part 6 on tackling emotional eating.

•  Only eat this item around people who have healthy habits. You may find yourself less likely to binge on a food if others around you are eating healthy portions.

•  If you do buy a trigger food, buy the smallest amount you can.

– A small, single-serving bag of chips may keep you from buying the large, family-size bag and eating too many chips.

– If you buy a larger bag, portion the contents into smaller bags as soon as you can.

– Get a child-size or small fountain drink to satisfy a craving for soda. Re-fill your cup with water immediately and sip until your craving goes away.