Many American’s are addicted to junk food. Who can ever eat just one chip or french fry? If you’ve got the junk food habit, now’s the time to kick it by paying closer attention to what triggers that impulse and strategize for keeping junk food out of your life—for good.
Don’t let your emotions rule.
We all know that it isn’t just hunger that makes us reach for unhealthy snacks. Our emotions often play a role in the food choices we make when. If you reach for the cookie jar when you’re stressed, depressed, lonely, or even happy be aware of that. Before putting that cookie in your mouth, ask yourself, “Is this really going to make me feel better?” Sometimes just taking a moment to stop and think is all you need to walk away.
Avoid mindless eating.
Do you find yourself plowing through a gallon of ice cream while watching TV, or munching on a bottomless bag of chips at your desk? These mindless eating habits only add more fuel to your junk food habit. Start by removing unhealthy foods from your desk and home completely and permanently. Then stock up on healthy snacks like small bags of nuts, some whole-grain cereal, and natural peanut butter to enjoy midmorning and midafternoon.
Fill up on fiber.
Eating a high-fiber diet that includes vegetables and fruits, beans and legumes, nuts and seeds, and whole grains can help stabilize your blood sugar and keep cravings for sugary and starchy junk food at bay.
Watch out when you’re out.
Social settings, like parties, a night out with friends, and office happy hours can pose a challenge for sticking to a healthy meal plan. Noshing on potato chips, fried mozzarella sticks, cheese cubes, or French fries only causes cravings for more junk food. Best bet: Eat a protein and fiber rich snack before you go out and learn the words, “No thanks.”
Curb your cravings with exercise.
If you’re about to succumb to junk food, take a walk outside or pop in a dance DVD. Getting some exercise will not only keep your mind off those unhealthy snacks, it will help curb your hunger.
Don’t buy junk food in the first place.
If you don’t have junk food in the house or office, you can’t reach for it. Schedule a monthly clean-up in your home to remove any junk food that may have sneaked in. Avoid buying candies, chips, cookies, and other processed packaged foods at the grocery. Hit the produce aisle instead!
Skip food rewards.
You should definitely celebrate all your diet successes, but that doesn’t mean you should treat yourself to a pint of ice cream as a reward. There are plenty of ways to recognize your accomplishments without sabotaging your positive weight loss efforts. Treat yourself to massage or facial or buy yourself a flattering new outfit or pair of workout shoes instead.
Satisfy with healthy substitutes.
Whether you’re craving something crunchy, creamy, salty, or sweet, there’s a guilt-free snack for you. Instead of potato chips, enjoy baked sweet potato chips. Instead of indulging in ice cream, try cutting up some banana slices and freezing them. Then, puree them in a blender with some no-sugar-added natural peanut butter and bittersweet chocolate chips. The result is a creamy frozen treat.
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