Junk foods, such as french fries, cookies, candy, and sodas, may seem rewarding at the moment, but are actually bad for your health. Unfortunately, for many people, breaking free from this habit is easier said than done. However, there are some simple steps you can take to quit. Keep reading the article to be able to eliminate this bad eating habit.
Steps
Method 1 of 3: Change the Environment Around You
Step 1. Stop buying junk food
The temptation will be too strong if you know you are finding unhealthy foods in the pantry when you are trying to avoid them. In fact, if you have chips and chocolates on hand, you'll be much more likely to eat them. So, stop buying these kinds of products and eliminate them from your home, car, and office.
Step 2. Buy only healthy food
Buy foods rich in vitamins and proteins, such as fruits, vegetables, lean meats, milk, eggs, and whole grains.
To stay away from poorly nutritious food choices, don't wander into every aisle of the supermarket and look for products that contain no more than 5 ingredients. An easy way to be sure of buying healthy foods is to choose from foods displayed along the outside aisles of the supermarket or dishes that have a maximum of 5 ingredients
Step 3. Plan to have plenty of healthy snacks available
The wider the choice, the easier it will be to avoid gulping down junk foods.
Refrigerate cereal bars, fresh fruit, almonds and low-fat yogurt and always have a couple of healthy snacks in your car or bag
Step 4. Have nutritious ingredients on hand for cooking
Fill the freezer with frozen vegetables. Store canned beans, peeled beans, pasta and brown rice, and other basic ingredients that you can easily combine to make, for example, a plate of pasta primavera or a soup of rice and beans. By making dinner at home, you will save money and take the same amount of time as you need to go to the nearest fast food restaurant.
Method 2 of 3: Changing Your Eating Habits
Step 1. Avoid eating after hours in contexts that lead you to make bad choices
It has been shown that in certain environments it is more difficult to make smart food choices.
For example, if you know you are tempted to munch on something unhealthy while watching television, grab a snack in the kitchen
Step 2. Fill up on nutritious foods in the morning
The more healthy foods you eat early in the day, the less chance you will have of gorging on junk food during the day when your willpower is weakest. Start the day with a healthy and hearty breakfast, treat yourself to an invigorating snack of fruit and yogurt mid-morning, and have a nutritious meal for lunch.
Step 3. Chew sugar-free peppermint gum when you crave junk foods
In this way you will be distracted from your gluttony. In addition, the mint gum will give a strange taste to everything you eat later and will stop you from indulging in unhealthy dishes.
Step 4. Vary your food choices
If you have a varied diet, you will be able to satisfy your palate and will be less likely to fill yourself with junk food.
Pair a crunchy ingredient, like carrots, with something creamy, like hummus or peanut butter, to add a dash of variety to your snacks
Step 5. Drink lots of water
Water helps you feel full and balance your blood glucose level. Therefore, consume copious amounts throughout the day to avoid indulging in more harmful foods. By hydrating your body with water, you will also have less desire to open a fizzy drink or other type of drink containing sugar.
Step 6. Buy a cookbook with simple and nutritious recipes
If you know how to cook healthy dishes that you actually have a desire to taste, you will be able to stay away from junk food when you have to sit down at the table. If you have recently started healthy cooking, buy a manual with appetizing and easy-to-follow recipes.
Method 3 of 3: Change Other Habits
Step 1. Get distracted when you have a craving for something
Devising other methods to combat the craving for junk foods is also important for eliminating bad eating habits. Go for a walk, play with the dog or cat, call a friend or do some creative work. Usually, the craving goes away if you get distracted for about 20-30 minutes.
Step 2. Analyze your junk food cravings as they arise
Stop for a moment and ask yourself why you want to eat something in particular. Are you really hungry or are you bored? Other emotions can also lead you to consume unhealthy foods. Examine how you feel and talk to someone, or write down what feelings you are feeling instead of drowning them in food.
Step 3. Treat yourself to some rewards on special occasions
Just because you're going to stop eating junk food doesn't mean you need to shy away from any situation where you might be allowing yourself to break the rules. If you are going to a wedding or birthday party, eat a piece of cake. The world does not fall if you indulge yourself once in a while!
You may also want to consider dedicating one day a week to your favorite foods. Just try not to overdo it, or you might feel sick the next day
Step 4. Practice deep breathing or other relaxation techniques
Many people gorge on fries or candy when they are agitated, anxious, or stressed. If you tend to consume junk food when you feel this way, find some alternatives to be able to relax. Deep breathing exercises and yoga are quite effective.
