When the going gets rough, many of us head to the fridge. True, eating a slice of double-fudge cake can temporarily distract you from your feelings, and some foods actually boost brain chemicals that make you feel better, but it’s not a good crutch to rely on.

Here’s a four-step plan from Woman’s Day magazine that will put an end to your emotional eating, so that you don’t sabotage your health and your hips:

Step 1: Forget food bans.

Many diets have “bad” foods that you’re supposed to swear off, which is unrealistic. A better approach is to plan in advance to eat your favorite foods in moderation. Otherwise you invariably cheat and go overboard

Step 2: Figure out what true hunger feels like.

Many of us mistake thirst for hunger, but ruling out thirst isn’t that hard: Just drink a tall glass of water and see if the urge to eat disappears. The other issue might be a craving for a specific food. To distinguish between a craving and genuine hunger, ask yourself: “Would I be interested in eating a healthy snack, like an apple, a salad or a slice of whole-wheat bread?” If you can’t get that chocolate bar out of your mind, you’re probably dealing with a craving.

Step 3: Get past a craving

Figuring out that you’re not actually hungry is a huge first move, but just acknowledging the craving probably won’t make it disappear. The next time you’re drawn toward the kitchen, stop and ask yourself: “How will I feel later if I devour a bag of chips or a pint of ice cream right now?” There’s a good chance that you’re going to feel guilty, disappointed, and possibly bloated and sick.

Instead of going down that road, hold off for just 10 minutes and distract yourself with something other than food. If 10 minutes have passed and you’re still thinking about cookie dough ice cream, go ahead and indulge a little. Measure out a 1/2 cup of ice cream (no eating out of the container). Or, for an instant chocolate fix, try seven Hershey’s Kisses, two Dove chocolate squares or a cup of hot chocolate. For something salty and crunchy, go with a 1-oz bag of potato chips or 3 cups of light butter popcorn.

Step 4: Plan new ways to cope

The key to stopping the emotional eating pattern is to plan ahead so you’ll know what to do when that feeling strikes that makes you want to eat a whole pizza. For example:

• Keep your sneakers handy. Running, brisk walking or dancing to your favorite tunes for even just 10 minutes can boost your mood and combat the effects of stress. Keep it up for 20-30 minutes and you’ll prompt your body to produce endorphins natural feel-good chemicals. Or calm down by doing a relaxing activity, like yoga.

• Make a list of all reasons you want to eat healthfully and post it on your fridge so they stay fresh in your mind. Think beyond fitting into a bathing suit.

• Find a diet role model who has good eating habits. Promise to phone, email or text her before heeding the call of junk food.