We all set health goals with good intentions. But often, things pop up that make them hard to achieve. The key to long-term success? Identifying your personal triggers and planning how you’ll handle them. Read on for common triggers and ways to stop them from derailing your health goals.
Trigger: Food marketing
Consequence: Choosing less-healthy food; buying too much
From flashy packaging to intense flavor, highly processed foods are designed to draw us in. Avoid temptation at the grocery store with a few simple steps:
- Look up nutritious recipes that satisfy cravings
- Make a shopping list and stick to it
- Focus on parts of the store where whole foods (produce, proteins, dairy) are stocked. Many nutritious foods don’t have fancy packaging!
Trigger: Feeling tired
Consequence: Skipping exercise
After a long day, it’s tempting to take it easy. Squeezing in some movement while you watch TV can allow you to rest your brain and take care of your body. Good options include:
- Moves that use your body weight like planks and push-ups, tricep dips, crunches, squats and lunges
- Treadmill or elliptical machine
Trigger: Getting too hungry
Consequence: Overeating; choosing foods that don’t meet your health goals
When you wait too long to eat, you’re more likely to eat whatever’s at hand. This can also lead to overeating. To prevent this:
- Make sure you’re feeding yourself regularly (every 3 to 4 hours)
- Stash shelf-stable snacks like trail mix and protein bars in your car or at your work desk
- Stock your kitchen with healthy, easy-to-grab foods like unsweetened yogurt and fruit or pre-cut veggies and hummus
Trigger: Meeting friends out for food or drinks
Consequence: Having more than you intended
It’s easy to overdo it when you equate socializing with eating and drinking. Here are some steps you can take:
- Start out by getting a mocktail, or seltzer with lime. You might find that you don’t actually crave the cocktail. Starting slow can also help you pace yourself.
- Suggest other social activities that don’t involve eating and drinking. Meet a friend for a walk or exercise class, or get your nails done.
Trigger: Stress
Consequence: Self-soothing with food
Food is a response many people choose when life gets stressful. That’s not uncommon! It can be useful to use other strategies to manage stress instead:
- Recognize the feeling. Consider what you really need at this moment.
- Take 10 deep breaths and ask yourself what you’d like to do next. You’re grounding yourself in your body. This gives you a chance to break the pattern of stress eating.