Eating with your eyes? Girl, you don't know the half of it. A new study ID'd seven types of hunger, and those who fail to recognize them are more likely to gain pounds. When a craving hits, determine its source and get your fix the right way—from food or not.
Looking for a healthy way to get more energy into your diet? These food swaps are a great place to start:
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. (Hit the reset button—and burn fat like crazy with The Body Clock Diet!)
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!
The article 7 Types of Hunger That Can Sabotage Your Weight-Loss Goals originally appeared on Women’s Health.
