Almost everyone has problems getting rid of extra weight, and they wonder if there is a single eating plan that will help them eliminate extra pounds once and for all. They have tried just about every fad diet out there, but unfortunately, most people who lose weight quickly gain it back. Health experts usually agree that the best way to lose weight is to change life-long habits, but first people need to recognize their triggers.

For instance, you argue with your partner over money. Later you are staring in the refrigerator gawking at some leftover chocolate birthday cake. Maybe your manager angered you when you found out he talked behind your back to other workers about your work performance. Instead of having a tuna sandwich for lunch, you eat the candy bar tucked away in your locker or desk drawer. It is possible to alter these negative tendencies by analyzing the triggers that occur before you indulge in your favorite binge goodies.

To notice triggers, you’ll have to note the situations that occur before you binge eat. Buy a notebook or some kind of diary where you can write about the circumstances that cause you to overeat. Be diligent about putting down everything in words about the situations. Write down when things happened, where they happened and who was involved. When you’re done writing about these situations, think about other times in life where you had the similar feelings. The more you write, the sooner you’ll be able to notice the trends in the triggers that cause you to overeat. It could be you eat a lot before you go to work, or perhaps you tend to overeat when you’re alone at night.

After recognizing your triggers, it is important to replace the desire to overeat with other behaviors that are more healthy. For instance, instead of going for the chocolate cupcakes, you go for a run in a park or you go shopping for workout clothes.

Changing compulsive eating is challenging, but it can be done by noticing your triggers, analyzing your triggers and reacting by doing something that promotes a healthier lifestyle.