Avoiding Your “Trigger” Foods

It’s inevitable for most people in the weight loss or maintenance phase to have some exceptions to their new eating program. Exception eating becomes a problem only when it becomes too frequent or too immoderate and stalls progress or causes weight gain. To aid in reducing exception eating, it is important to refrain from foods you identify as your “trigger” foods—those that you generally can’t eat in moderation and/or trigger your desire for more exception eating. This exercise will help you develop strategies to eliminate trigger foods from your diet.

• List trigger foods that you tend to overeat, regardless of whether or not they are “off program.”
• List when and where you anticipate encountering trigger foods this week.

Place a check by the actions below that you are willing to take this week to avoid exposure to your trigger foods.

• I will remove the trigger food(s) listed in Part 1 from my home.
• If I cannot remove trigger foods from my home because others in my household eat them, I will put them on a special shelf or in a drawer that is not visible or easily accessible for me.
• When I’m in an environment where my trigger foods might be present, I will:
  • Ensure I do not arrive hungry
  • Make sure I have a healthy snack available
  • Eat and savor my favorite protein bar
  • Use flavor substitutes, such as gum, hot tea or warm milk
  • Keep my hands busy by holding a carb-free drink
  • Leave the environment for short breaks to distract myself and refocus on my motivation for weight loss
  • Exit early if possible

Your goal this week is twofold:

1. Keep your trigger foods at bay whenever possible, and
2. Get right back on track if you do eat one or more of your trigger foods.

Complete the following prompts each time you successfully avoid your trigger foods this week.

• Time(s) of day
• Location(s)
• What did you do to avoid the trigger food?
• What happened when you used the alternative behavior or action?

At your next appointment, be prepared to discuss these questions with your counselor:

1. What methods did you use to avoid your trigger foods? What happened? 2. How did it feel to use them?
2. Will you use those methods again?
3. If you had a trigger food, what did you think and feel afterward? Were you able to get right back on track?
4. What could you do differently the next time you are challenged by a trigger food?