As unreal as it may sound, the addiction to junk food is real. Based on studies, the reason why is simple: sugar, fats and salts along with the right additives entice individuals craving junk food on an unhealthy level.
These foods make you less productive, but eliminating them is rather challenging. One thing to remember is that there are tactics available which may help you overcome this addiction, you will however need to practice them regularly.
1. You need a grasp on your own psyche
To know your own thought process is vital to understand how your mind ticks. You need to figure out what foods you’re addicted to. Are you more of a sweet tooth or do you find yourself craving salty fries?
You will need to start by eliminating these foods from your household. If for example you crave sugar, try keeping fresh fruits nearby. Make sure whatever you have nearby has no more than 5 ingredients.
Try changing your route to work if there’s a favored fast food outlet on the way.
Also, avoid fast food outlets when you plan a get together or go out with friends, especially if you’re going out drinking. No matter how solid you think your willpower usually is, a night out and some peer pressure may be all you need to default back into bad habits.
2. You need a “Food Hate” game plan
When going to the grocery store, avoid the center aisles. They’re a processed foods nightmare. Stick to the outskirts where the fresh produce like fresh fruits, veggies, meats and dairy products are kept.
Always bring along a shopping list and stick to it.
Try meal planning. It’s a great way of preparing yourself for the supermarket. Also, try cooking your own meals. it’s fun and creativity goes a long way to making it easier to stick to. Along with this, plan your meals at work as well and prepare them in advance so there’s never an excuse to snack on bad foods in your lunch break.
3. Actually intend to stop eating junk
It’s useless to plan unless intended action is involved. Rid your home of nasties and make sure not a trace is left.
Remind yourself as often as needed that there is an end product here: a happier, healthier you.
Try taking up a sport, join a gym or fitness club, possibly even yoga may kick start the process.
4. Chew more, eat less
I remember my grandmother constantly reminding me to count how many times I chew my food. I never really understood it’s importance until today. Research has proven that prolonged chewing will quicken your stomach’s signal of fullness.
With time, you’ll figure out that 20 minutes into chewing and you’ll be full.
5. Colors and environment
McDonald’s uses red and yellow – the most famously used colors to trigger hunger.
Eliminate these colors from areas you eat. Boring cutlery and plates also help. Try serving your meals on smaller plates.
6. Textures and colors of the foods you eat
Fast food looks appealing because of the array of colors, textures and designs. Try replicating this with your meals. Add variety, color, different textures and try o have a variety of flavors on hand, like something salty and something sweet to satisfy your taste-buds.
7. Empower yourself, consume less junk
Gross yourself out. Yes, watch those videos on how chicken nuggets are made, read the packaging on processed foods – can you even pronounce half of the ingredients?
8. Have cheat days!
You honestly need these. Be it a slice of cake or some salty beef jerkie, dive in. But try to keep this to 10 days of healthy eating per cheat day – this will help you remain sane and keep up the good habits.
The most important thing to remember is that you are in control and you CAN do this.