It can be hard to stop eating junk food. Even if you’re trying to eat healthily, sugar cravings are common and it can be hard to resist fatty or sweet foods.
If you’re finding it hard not to give in to cravings, here are some tips to get them under control:
1. Plan your meals in advance
One way to remove the temptation to snack on junk food is to plan out your meals ahead of time to avoid unnecessary snacking or spontaneous unhealthy meals.
When you already have healthy meals and snacks planned out, you’re much less likely to reach for the sweets or order takeout for a meal.
Each week, aim to plan out all your meals in advance, including sacks. Then, prepare everything you can and make sure you stick to what you’ve chosen.
2. Eat more lean protein
Eating protein can make you feel fuller for longer. Unlike processed food and carbs, protein takes a long time to be digestive, which can help you feel fuller for longer.
Wherever possible, opt for healthier proteins, like fish, poultry, beans, peas, lentils, nuts, or lean cuts of red meat, as these are rich in nutrients and low in fat.
3. Choose healthier snacks
If you’re prone to snacking during the day, try replacing those snacks with healthier alternatives. This is a great tactic if you can’t avoid reaching for the snacks altogether.
One option is fruit, which still contains some sugar, but is also rich in vitamins and antioxidants, and has higher water and fiber content, which balances your blood sugar.
Unlike foods that are high in processed sugar like cakes or chocolate, eating fruit can satisfy your cravings but won’t cause a huge sugar crash later in the day.
4. Find ways to manage stress
Sometimes, eating too much junk food is related to stress or other emotions, and this can make it harder to stop until you find other ways to manage it.
Think about how you use eating to deal with feelings, and then find ways to distract yourself and replace it with another activity, like going for a walk, meditating, or doing something creative.
Keep experimenting with different techniques until you find the one that works best for you. And, if it still isn’t improving, speak to your doctor or a healthcare provider to get other support.
5. Avoid junk food sections in shops
When you’re shopping, you can avoid being tempted to buy junk food and unhealthy snacks by only shopping in the produce, meat, dairy, and fish sections.
If you only buy whole foods without loads of additives, your body will get used to the taste of fresh fruits, vegetables, grain, and proteins, and your cravings will start to diminish over time.
