Trigger foods can get you when you least expect it. I remember very vividly where a trigger food “got me” unexpectedly. I was in the second or third week of yet another WW experience, and happily watching the Oprah show one afternoon. There on the television screen popped up an advertisement for some kind of gooey chocolate dessert. I watched the commercial intently, and almost felt my mouth water with anticipation. I sternly told myself, “You must not get up and make something like that.” But before I could even completely process the thought, I had hauled myself up off the couch, and wandered into the kitchen. Almost without thinking, I began opening cabinets to see what I had. Oh darn, I didn’t have any chocolate available, because after all, I was supposed to be losing weight! “But wait,” I thought, “There’s the cocoa powder, which when combined with the proper ingredients can yield a huge variety of delicious chocolate desserts.” I ended up making two dozen chocolate cupcakes, complete with frosting, and ate 20 of them before John came home from dinner. That’s a trigger food.
What foods trigger that kind of strong reaction in you? I read somewhere, (I can’t remember where), that most trigger foods seem to be those made with refined, white sugar. That certainly was true for me. It’s important during your weight loss journey to know what foods trigger undesirable responses for you, and what, if any, foods trigger positive reactions. I guess really, it’s not the foods that trigger the reactions, but rather the emotions behind your desire for that particular food.
What are some things that you can do to identify your trigger foods? Ask yourself these questions: Portion control goes out the window with what food? What food would you be embarrassed to show someone how much you eat when you are “on a roll.” And what food is hard for you to turn down?
For me, my trigger food was, and still is to some extent, chocolate. I loved it, and still do. It could be anything, as long as chocolate was the main ingredient - cookies, cakes, pies, candy, fudge, or brownies. No matter where I was in my weight loss journey, chocolate was always a problem for me. So how did I go from being completely unable to control my chocolate intake, to being able to enjoy chocolate desserts without fearing failure.
In the beginning:
I rid the house of chocolate, and cocoa powder. This might not be your choice, but this is what worked for me. I got rid of any food item containing chocolate, or any food item capable of being combined to make a chocolate treat. After several weeks, I was able to reintroduce chocolate into the house, but still in small amounts, for I still didn’t have good control.
I wrote down all the things I could eat instead of chocolate. This was hard, because I wasn’t a big fan of veggies and fruits, but I learned to appreciate them. Some of the things on my list besides fruits and veggies were popscicles, ginger snaps, tootsie rolls (or chocolate wax as John calls them), pudding, and hard candy.
I became aware of the situations involving my trigger food. It wasn’t just a picture of chocolate that would send me running to the pantry, there were also emotional triggers that made me desire chocolate. Becoming cognizant of these emotions helped me resist the urge to overeat.
Over time, I was able to have chocolate treats, always keeping them small and manageable. This was so I didn’t deprive myself of a food I genuinely loved, but wasn’t able to trust myself to have around the house in unlimited quantities. For me, the important thing about trigger foods was becoming aware of them, and having a plan to help overcome the temptation they held.
As you work through your weight loss journey, always keep in mind that “diet land” often isn’t part of “real life land.” When I lost weight by using my Fit to the Finish plan, I knew I wanted to do something that I could continue forever. Strive to keep that in mind as you plan your program, and live your life. You can get ahead of your trigger foods, and avoid the “gotcha!” I’d love it if you’d share any strategies you have for avoiding the trigger food trap. Diane
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interesting as, for me, it took a while but I realized my trigger foods are white unprocessed.
It wasnt until college that I ‘learned’ than not everyone could eat a dozen warm bagels and still mightcould eat another few.
that processed white doesnt satiate me (alone. I was better with the bagel and creamcheese. better
not perfect) and really does seem to make me grow more hungry.
My trigger food is the salty group. I can leave the sweets alone, but love chips, crackers and pretzels. I try to not buy them, but they seem to be at every social thing I go to.
Wonder why we aren’t triggered for healthy things? I luv candy. It’s my thing, and even better if it is made from your favorite, chocolate. Thanks for this, and I’m not going to let it pull the trigger today!
@ MizFit – I hear you on the bagels! The town we live in doesn’t even have a bagel shop – what’s with that?
@ Holly – My good friend had a salty trigger finger too. It’s hard, because even if you don’t have them at home, they are around everywhere else. Have you tried bringing some baked chips to have as an alternative to eating the fatty ones?
@Sue – Wouldn’t that be nice if we loved healthy things so much we had to say, “Stop – no more baby carrots!”
Diane,
Thanks for stopping by my blog and leaving your comment. I’ve just browsed through some of your postings and I’m looking forward to reading much more.
Your transformation is remarkable and in such a short amount of time too. More importantly though, you’ve learned to keep it off. What a great inspiration you are!
Melanie
Melanie – thank you for your comment! I think one thing that made me start this blog was the “keeping it off” part, because I really wanted to share with people that it is possible to keep off weight loss, and still enjoy food, and life in general!
My trigger is, like Mizfit, processed white stuff – flour, sugar, salt. And it’s not an emotional thing, it’s a definite physiological reaction. I don’t want this stuff in my life and I do fine at home, but get tripped up time and time again when I’m out and about. I’m so sick of it!
Salty fat. I used to have 3 main binge foods, potato chips, kosher salami (don’t ask), and frozen fried chicken. Of all of these, the only one I have a problem with today is the chips. The salami is so far from anything I eat, and while I’ll eat fried chicken, it’s got to be good enough to be worth the calories, which isn’t the frozen stuff. Once or twice a year I’ll eat it out, and sometimes if I run into some wings at a party or buffet, I’ll eat a few. Not a trigger anymore, just fatty greasy not to be eaten often food. Potato chips I don’t keep in the house, and if I see them at a party, I’ll munch on them.
@Hanlie – I think it’s great you are aware of your trigger, and what causes it. It can be hard when you are out. Like I said on your good blog today, sometimes you’ve just got to say “No” even if that hurts someone’s feelings.
@Julie – Potato chips are addicting! Remember that commerical, “Betcha can’t eat just one?” I think they process them in a way to make them so we want a lot at one time! It sounds like you are well on your way to making a permanent life change!
At first, I thought portion control would help me incorporate the unhealthy foods I wanted into a more sensible plan, but I’ve found that just having a little bit of crap just stokes my appetite for more and more (and more). For me, it’s been easier to just eliminate it all and concentrate on learning to love those foods that I know will do my body the most good. It’s a hard lesson, but I know it’s for the best in the long run. And the long run is what it’s all about, ultimately.
A lot of people find that doing what you said works – just don’t eat it at all. I did that at first, but after a while realized for me personally, I did need to have some chocolate. But now I make sure it’s something I really love, and not just chocolate junk! Thanks so much for the comment!
Popcorn is my trigger food. Even if its airpopped with no salt or butter or anything added, I can still just eat and eat and eat it.
Also, banana bread. Sometimes almond or peanut butter, too. They all just taste SO GOOD.
Thanks for the photo, by the way… mmm brownie. Think I’m going to go make myself another cup of tea and munch on some cucumber. I like to have LOTS of things- pre-cut veggies and homemade hummus etc etc- on hand to quench the cravings.
Brownies. They are a large trigger food for me. My husband doesn’t like them, so if I made them when the kids were little I ate most of them. Now my kids enjoy them, so at least if they are made I’m not the only one eating a ton of them. However, I still don’t make them that often, because they are the food that I just can’t seem to get enough of.
Very good post!
@Sagan – Popcorn and banana bread – well at least you like the air popped popcorn – right? I love homemade banana bread, but the recipe I have is a Paula Deen recipe, and none of hers are healthy. Good tip on having lots of pre-cut veggies for your snacking!
@Leah – I love brownies too. I really could eat an entire pan – even today! It is handy when the kids get older isn’t it? We can share the calories with them! Thanks for the comment.
Great post! These trigger foods that are different for each us can cause HAVOC for our weight loss! I just don’t bring stuff in the house that I know I can’t refuse OR if I get crazy hormonal, I may go food crazy for it. Even after all these years of having the weight off, I just have learned not to bring certain foods in the house. Yes, I can pretty much control myself now BUT during that time of the month OR now with the change of life hormones especially, I have found that my ability to resist certain foods is being really tested. I can see why women go crazy during this change of life! Hormones on steroids!
Jody – I totally agree with you. There are certain times of the month for me when I have to watch what I have around!
My trigger food is also chocolate (as in bars and block only, cake, hot chocolate, and biscuits don’t tempt me) and also nice cheese.
It is only in the last week that I have realised that I can’t have a little bit of these foods at the moment so I have eliminated them altogether. Not forever, as I know I will be okay to do the small portion one day but at the moment I am not ready. I am also okay having this food in the house, there is cheese and chocolate here now that belongs to my family and I am okay. It’s once I have a small portion that I end up binge eating on it. If I don’t taste it but can see it I am okay.