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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 16 references cited in this article that you can view at the bottom of the page.
This article has been viewed 7,494 times.
Are you addicted to eating packaged chips, pretzels, candy, or any other “food” from a vending machine? While snacking can satisfy your cravings and help you enjoy the delicious food you enjoy, in the long run, eating too much junk food can cause obesity, lethargy, and in many cases serious illness. Seriously, it can cause depression. The sooner you replace junk food with healthy foods, the quicker you will lead a healthier and happier life.
Steps
Set Up a Plan
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Think about why you want to stop snacking. Once you’ve considered the effects junk food can have on your body and the risks it can pose to your health, you should think about why you want to stop snacking. Maybe it’s because you’re worried about your body weight and want to make big changes to a healthier weight. Or perhaps you’re a hard-working athlete looking to improve your performance by providing better energy for your health. Whatever your reason, you should think about it.
- Try to write about one or more reasons why you want to stop snacking. Writing your thoughts down on paper can give you more motivation to stop using unhealthy foods and make a change.
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Commit to yourself. Once you’ve identified your motivation, you should make a commitment to yourself. You can do this by writing a contract outlining the foods you no longer want to consume. You should also include details on what foods you will use as a substitute or how you deal with your cravings for junk food. Once done, read the contract again and then sign and date it. [1] X American Heart Association Trusted Source Go to Source
- You should remember to write the contract specifically so that you can clearly understand what you are committing to do.
- Post the contract somewhere you can see it every day, such as on the mirror or on the refrigerator.
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Eliminate junk food. Once you’ve made the commitment to stop snacking, throw away any junk food that’s available in the house. Storing junk food around the house when you’re trying to get rid of them will only contribute to failure, so it’s best to throw them away immediately. You should also stop buying junk food and ask family members to store junk food away from common areas so you won’t be tempted. [2] X Research Source
- “Out of sight out of mind”. Most of the time, junk food is consumed on the basis of convenience and boredom. If you don’t have junk food in your house, you won’t want to leave the house and buy it.
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Store healthy foods in your kitchen. To ensure that you won’t be tempted to go out and buy snacks when you’re hungry, it’s a good idea to store healthy foods in your kitchen. You can find whole foods (less processed) such as fruits, vegetables, lean meats, raw milk, eggs, and whole grains. The best way to stay away from unhealthy food stalls at a supermarket is to avoid going into the inner area (usually the confectionery area) and instead opt to buy most of your food at the ring. outside of the supermarket. [3] X Trusted Source Mayo Clinic Go to Source
- The best way to make sure you’re eating healthy is to always have the foods you need on hand. You can also make your own food!
- Prepare healthy snacks before snack time so that quick and healthy options are always available. You can store sliced fruit or vegetables in a food bag and refrigerate. Keep a few nuts and dried fruit in your gym bag. Or store fat-free Greek yogurt and shredded cheese in the refrigerator.
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Drink lots of water every day. Water helps your body stay hydrated and helps you feel full between meals. You should drink plenty of water during the day to prevent yourself from reaching for junk food. Staying hydrated will also help you avoid fizzy drinks or other unhealthy sugary drinks. [4] X Research Sources
Stand up for
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Share with your friends about your commitment. Getting support from friends and family is important when you’re trying to make big changes in your life. You should tell people about your commitment to stop snacking and seek their support. You will be more likely to succeed if you ask others to help you instead of facing the problem yourself. [5] X Research Sources This action also gets people to notice you. It’s easy to give up your resolve when no one is watching you.
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Develop mindful eating habits. You may want to snack because you tend to eat mindlessly. To change this, you should try to practice mindful eating habits. Pay attention to the scent, shape, and taste of the food you’re eating. Eat slowly and avoid eating when you are distracted or stressed.
- Ask yourself a few questions before reaching for food. Ask yourself: 1) am I really hungry or is there another reason I want to eat something right now? 2) What do I want to eat? Asking yourself these questions can help you stop yourself from eating junk food or a certain food you don’t really want to eat. [6] X Research Source
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Learn how to think critically about food ads. People are usually more likely to overeat and enjoy snacking after they see an advertisement for fast food or junk food. Since ads are inevitable when you’re watching TV, you should teach yourself how to see them critically. You should not simply accept anything the advertisement offers you. [7] X Research Sources
- Ask questions about the ads and consider how they present the food. Are they exaggerating something? If so, what is that?
Fight cravings. You need to find healthy yet appealing foods to satisfy your cravings. You won’t feel hungry if you eat a well-balanced meal, but your appetite isn’t necessarily due to hunger and food is more than just providing nutrition. No doubt you will occasionally crave something sweet, crunchy, salty, or fatty, and you should find healthy foods to satisfy this need.
- You’re probably used to rewarding yourself with food. Look for healthy rewards.
- Brazilian whole grains, strawberries, citrus, baked sweet potatoes, frozen bananas, Greek yogurt with honey, smoked salmon, homemade bread are dishes that you can choose.
Developing a Healthy Lifestyle
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Learn about healthy cooking techniques. If you eat junk food because you don’t know how to cook, this is the right time for you to learn. Knowing how to cook the healthy foods you want to eat will help you steer clear of junk food when it’s meal time. If you’re new to cooking, you can find cookbooks with recipes for simple, healthy, and delicious dishes you can make. [8] X Research Sources
- Consider this: vegetables are healthy foods until you start breading and deep frying them. The cooking method you choose can ruin how healthy the food is. You should focus on grilled, oven-baked, charcoal-grilled, steamed, and sautéed dishes.
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Start forming an exercise routine. Having an exercise routine can have a number of benefits for your health, from burning more calories to reducing your risk of developing certain medical conditions. If stopping snacking is part of your larger goal of becoming healthier, you should consider exercising. Try to exercise for 30 minutes a day. Walking is a great option if you’re just starting out. [9] X Trusted Source Mayo Clinic Go to Source[10] X Trusted Source Mayo Clinic Go to Source
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Get enough sleep. Lack of sleep can affect your ability to control impulses and make decisions, and this can keep you from making healthy food choices. Sleep-deprived people often prefer to consume foods that are high in fat and sugar and generally have more calories. [11] X Research Source
- Research has shown that sleep-deprived people crave more carbohydrates. You can avoid this by getting enough sleep every night.
- To prevent yourself from reaching for junk food, you should remember to get 7-9 hours of sleep every night. Everyone is different, so you may need more or less sleep depending on your age and activity level. [12] X Research Source
Understanding Junk Food Matters
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Think about the purpose of food. What do you think about the food? If you see them as a source of energy for your body, you will have less cravings for junk food. You should think about the benefits of eating healthy foods such as fruits, whole grains, and lean protein instead of junk food. Healthy foods will give you better energy for your body so you can exercise, think, and function to your full potential. [13] X Trusted Source American Heart Association Go to Source
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Consider junk food. Understanding some of the problems associated with junk food can help you stop consuming them. Not only do junk foods contain more sugar, fat, and calories than healthy foods, they also have less nutritional value and aren’t as filling as other healthy foods. [14] X Research Source
- Nutritional value. The nutritional value of a food refers to the amount of vitamins and minerals that food provides. Vitamins and minerals are a natural part of healthy foods, but they are often left out of junk food because the ingredients used to make snacks are often pre-processed.
- Saturation. Junk food doesn’t keep you full (without feeling hungry) like healthy foods, so by choosing to consume junk food, you’ll be providing your body with more calories.
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Learn about the effects of junk food on your health. Eating junk food will increase the amount of calories you consume, and this will make you gain weight. If you’re overweight or obese, you’re more likely to develop certain diseases. Some medical conditions associated with obesity include: [15] X Trusted Source PubMed Central Go to source
- Stroke
- High blood pressure
- Heart-related diseaes
- Cancer
- Diabetes
- Sleep apnea disease
- Cholecystitis
- Gout (Gout)
- Osteoarthritis [16] X Research Source
- Depression [17] X Trusted Source Mayo Clinic Go to Source
Advice
- Call a friend if you’re having a hard time fighting snacking cravings. Or you can do something to distract yourself from thinking about junk food, like going for a walk or reading a book.
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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 16 references cited in this article that you can view at the bottom of the page.
This article has been viewed 7,494 times.
Are you addicted to eating packaged chips, pretzels, candy, or any other “food” from a vending machine? While snacking can satisfy your cravings and help you enjoy the delicious food you enjoy, in the long run, eating too much junk food can cause obesity, lethargy, and in many cases serious illness. Seriously, it can cause depression. The sooner you replace junk food with healthy foods, the quicker you will lead a healthier and happier life.
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