by Jamie Hergenrader

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.

<h1> Related: 'I Made These Small Changes To My Diet And Lost 110 Pounds' </h1>

THE TRIGGER: The sweet smell of cinnamon rolls

YOUR MOVE: If you're truly hungry, have a small serving or, better yet, a <a href="https://www.womenshealthmag.com/food/a19984672/healthy-food-swaps/" id="f3067085-5fdd-34f2-a34a-f61d02d5e171"> healthy swap </a> -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 <a href="https://www.womenshealthmag.com/weight-loss/a19984841/why-do-women-overeat/" id="47c22d96-cf5b-31be-a329-405cbd62ffa3"> likely tied to emotions </a> . 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.

<h1> Related: 8 Little Changes That Lead to Major Weight Loss </h1>

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 <a href="https://order.hearstproducts.com/subscribe/hstproducts/250747" id="a219ec74-fcec-3078-a7fb-8fa8138d94ce"> Fill Your Plate, Lose the Weight! </a> )

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 <a href="https://www.womenshealthmag.com/weight-loss/a19907503/protein-weight-loss/" id="dbb67ad1-253b-3a05-a315-c004d9b1427b"> high-protein snack </a> (think: a handful of almonds) that will boost your energy.

<h1> Related: 7 Foods That Will Keep You Energized For Hours, According To Nutritionists </h1>

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!

7 Types of Hunger That Can Sabotage Your Goals

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.

7 Types of Hunger That Can Sabotage Your Weight-Loss Goals

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by Jamie Hergenrader

Articles written by the author

7 Types of Hunger That Can Sabotage Your Weight-Loss Goals