7 Ways to Stop Cravings for Junk Food
|You should try to stop eating junk food. Photo: Styles at Life|
Are you addicted to chips, pretzels, candy, or any other "food" you can find in a vending machine? Though eating junk food can help you make that craving disappear and enjoy a tasty treat, in the long run, eating too much junk food can lead to obesity, sluggishness, and in extreme cases, even depression. The sooner you can replace junk food with healthy alternatives, the sooner you'll be on your way to a healthier and happier life.
Let's discover 7 tips to get rid of junk food in your life!
1. Think about why you want to quit eating junk food
Once you have considered the damage that eating junk food can do to your body and the risks it can pose to your health, you should think about why you want to quit eating junk food. Maybe you are concerned about your weight and want to make a big change to get to a healthy weight. Or maybe you are an avid athlete and you want to improve your performance by putting better fuel into your body.
No matter what your reason is, it is a good idea to really think about it, according to Wikihow. Try writing out your reason or reasons for wanting to quit eating junk food. Getting your thoughts down on paper can help you to increase your motivation to quit eating junk food and really make a change.
2. Eat more protein
|Eating more protein may reduce your appetite. Photo: T Nation|
Eating more protein may reduce your appetite and keep you from overeating. It also reduces cravings and helps you feel full and satisfied for longer.
One study of overweight teenage girls showed that eating a high-protein breakfast reduced cravings significantly (5Trusted Source).
Another study in overweight men showed that increasing protein intake to 25% of calories reduced cravings by 60%. Additionally, the desire to snack at night was reduced by 50%.
3. Throw away your junk food
After you have committed to stop eating junk, toss out anything that you have in your house. Keeping junk food around when you are trying to avoid it is a recipe for failure, so it is best to get rid of it right away. Stop buying junk food as well and ask those that you live with to keep junk food out of common areas so that you will be less tempted to eat it.
Out of sight; out of mind. Most times, junk food is consumed on a basis of convenience and boredom. If junk food isn't in your house, you are less likely to leave home and seek it out.
4. Plan your meals
If possible, try to plan your meals for the day or upcoming week. By already knowing what you’re going to eat, you eliminate the factor of spontaneity and uncertainty.
If you don’t have to think about what to eat at the following meal, you will be less tempted and less likely to experience cravings, Healthlines cites.
5. Stock your kitchen with healthy foods
|Stock your kitchen with healthy foods. Photo: Pinterest|
To make sure that you are not tempted to go out and get some junk food when you are feeling hungry, keep your kitchen stocked with plenty of healthy choices. Buy whole foods like fruits, vegetables, lean meats, milk, eggs, and whole grains.
An easy way to steer clear of unhealthy choices at the grocery store is to avoid the inner aisles of the grocery store and get most of your food from the outer ring instead.
6. Avoid getting extremely hungry
Hunger is one of the biggest reasons why we experience cravings. To avoid getting extremely hungry, it may be a good idea to eat regularly and have healthy snacks close at hand.
By being prepared, and avoiding long periods of hunger, you may be able to prevent the craving from showing up at all.
7. Learn to think critically about food advertisements
People are more likely to overeat and reach for junk food after watching fast food or junk food advertisements. Since ads are difficult to avoid while watching TV, teach yourself to see these commercials with a critical eye. Don’t just accept what the ad is telling you.
Ask questions about the ad and consider the way the ad presented the food. Was anything exaggerated? If so, what?
Consumption of junk food can lead to a lot of health problems:
One of the most common side-effects of consuming junk foods is increased obesity. Its composition of loads of sugar, calories and fats contributes to weight gain. Obesity can cause many medical issues like diabetes, joint pain and heart diseases.
Loss of Memory and Learning Problems
A study published in American Journal of Clinical Nutrition stated that people who ate junk food performed poorly in cognitive tests. It concluded that junk foods can deteriorate your memory and can leave you with a weaker brain. It causes a sudden inflammation in the hippocampus in the brain which is responsible for memory and recognition.
Lead to Depression
Junk foods are loaded with high sugar and fats that can cause certain chemical reactions in the brain which affect its functioning. By consuming too much of it, the body loses essential nutrients and amino acids. These symptoms eventually lead to the inability of the brain to deal with stress and can leave you feeling depressed.
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