If you can recognize when you're in a High-Risk Eating Situation (HRES), you can be prepared to counteract those strong cravings and arm yourself with some coping strategies. Here are the top 15 HRESs. I've highlighted some that I especially need to work on.

1. A stressful day
2. Craving favorite comfort food
3. Feeling lonely
4. The day after blowing your diet
5. When angry and frustrated
6. Birthday and other celebrations
7. On vacation and traveling
8. Special occasions and eating out
9. Parties
10. When you're hungry, and only high fat/sugar food is available
11. When drinking alcohol
12. Holiday meals or dining with relatives or friends who only serve high calorie/fat
foods.
13. While watching TV and at home in the evening
14. Eating oversized portions
15. Eating too fast (mindless eating)

Now, when you find yourself in an HRES, you can arm yourself with one of these coping situations. I've highlighted some of my favorite suggestions.

1. Imagine yourself healthy and the way you want to be (positive visualization)
2. Forgive yourself but take responsibility for your actions
3. Always be prepared with healthy snacks
4. Exercise – Release the "feel good" endorphins
5. Talk to your support person for encouragement
6. Leave the room, go back to work or another place away from the food
7. Read a book, listen to music, dance, do a crossword puzzle
8. Keep your hands busy, draw, carve, make jewelry, etc.
9. Drink lots of water, eat slowly, and divide your meal
10. Use something other than food as a reward system: new clothes, new video, new book, trip, perfume, spa-day, etc.
11. Bring food with you whenever you go to another person's house to eat. You will be a thoughtful guest and you know you will have something healthy to eat.
12. Adopt a dog and walk him often
13. Use meditation to help you relax and control stress
14. Celebrate in places where you know there will be healthy food choices
15. Love yourself more than the situation or the food presented

Adapted from The U 90-Day Fitness Challenge daily email written by Leah Newman