When the craving for a chocolate bar or a pepperoni pizza with extra cheese comes on, it hits like a ton of bricks. Nothing, but nothing, will get between your mouth and that specific food.

Wait. Put down the bag of chips, and back away slowly. Drink a glass of water and read this before you do anything you’ll surely regret.

First, close your eyes and listen to your body. What is it really trying to tell you?

“Find out what is triggering your craving. You might be fatigued and think that you’re hungry,” said Danielle Little, a registered dietitian at Anderson (S.C.) Area Medical Center. “You might just need to take a little nap. Or maybe you’re actually thirsty and need to drink a big glass of water.

“Just because you have a craving doesn’t mean you’re actually hungry. You might be tired, stressed, anxious or bored. If I can go outside and walk the dog or work in the yard, a lot of times I’ll find that the craving goes away.”

But if you know you’ve got a soft spot in your heart for a certain not-so-good-for-you treat, use common sense and don’t keep it in the house. And no, hiding it from yourself doesn’t work.

When substituting a low-fat, fat-free or sugar-free item for the food you really want, make sure you’re not blowing it on the portion size. You might end up eating more calories than you would have had you indulged a little bit on the real thing, said Mitzi Melton, a registered dietitian in Anderson.

“Remember, all foods can fit. Just be aware of your portions,” Melton said. “Portion size is the main thing. You don’t have to completely avoid all ‘bad’ things. Just don’t eat them in large portions three or four times a week.”