According to Harvard School of Public Health most of us have experienced an intense urge to eat a certain food—ideally right away. More often than not, that food is likely to be sugary, salty, or fatty, or all three. These urges are called cravings, which can pop up at any moment, and aren’t always fueled by hunger pangs.

Animal and human studies have shown that foods that stimulate the reward regions of the brain influence our food choices and eating behaviors. When we eat certain foods, the neurons in the reward region become very active, creating highly positive feelings of pleasure so that we want to keep seeking these foods regularly. These foods are sometimes labeled hyperpalatable because they are easy to digest and have enjoyable qualities of sweetness, saltiness, or richness. Hyperpalatable foods can stimulate the release of metabolic, stress, and appetite hormones including insulin, cortisol, dopamine, leptin, and ghrelin, all of which play a role in cravings.

One of our faculty, Dr. Daniel Amen, has a favorite acronym that he likes to share with us. It is HALT which stands for:

• Don’t get too HUNGRY.
• Don’t get too ANGRY.
• Don’t get too LONELY.
• Don’t get too TIRED

According to Dr. Amen, HALT is an acronym that is commonly used in addiction treatment programs, but it is also particularly helpful for overeaters who have trouble coping with daily stress. HALT has proven to be a very effective way to keep people on track when they are trying to change their eating habits. Dr. Amen shares with us some strategies that apply this technique.

HALT: DON’T GET TOO HUNGRY

Going too long without food lowers your blood sugar levels, which can lead to a variety of emotional issues, including feelings of stress, anxiety, and irritability. These may be the very emotions that trigger your overeating.

Low blood sugar levels are also associated with lower overall brain activity, which is linked to an...