How to Quit Junk Food

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.

Method 1
Method 1 of 4:

Making a Plan

  1. 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.
    • 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. Once you have identified your motivation, you should make a commitment to yourself. You can do this by writing out a contract specifying the types of foods that you do not want to eat any more. You should also include details about food that you will eat instead or how you will deal with junk food cravings. It is also a good idea to list your reasons for wanting to make these changes. After you are finished writing up your contract, read it over and then sign and date it. [1]
    • Make sure to be very specific in your contract so that you understand what you are committing yourself to.
    • Post your contract somewhere that you will see it every day, such as on a mirror or on your refrigerator.
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  3. 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. [2]
    • 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. 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. [3]
    • The best way to ensure healthy eating is to be prepared and have those foods readily available to you. Consider meal prepping too!
    • Prepare healthy snacks ahead of time so that you always have a quick, healthy option on hand. Put fresh fruit or vegetable slices into plastic bags in the fridge. Keep some nuts and dried fruit in your gym bag. Or, stock your fridge at work with fat free Greek yogurt and string cheese.
  5. Water keeps you hydrated and helps you to feel full in between meals. Drink plenty of water throughout the day to keep yourself from reaching for junk food. Staying hydrated with water will also help to prevent you from grabbing a can of soda or some other unhealthy sugary beverage. [4]
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Method 2
Method 2 of 4:

Staying Strong

  1. It is important to get support from friends and family when you are trying to make a major life change. Make sure that you tell people about your commitment to quit eating junk food and ask for their support. You will be much more likely to be successful if you ask for help than if you try to go it alone. [5] This is also a way to have others hold you accountable. It is much easier to quit when no one is watching.
  2. You may be reaching for junk food because you tend to eat mindlessly. To change your tendency to reach for junk, try to practice mindful eating habits. Pay attention to the smell, look, and taste of your food. Try to eat slowly and avoid eating while you are distracted or feeling stressed.
    • Ask yourself some questions before you reach for food. Ask yourself: 1) “Am I really hungry or is there a different reason why I want to eat something right now?” 2) “What do I want to eat?” Asking yourself these questions can help prevent you from reaching for junk food or eating something that you do not really want to eat. [6]
  3. 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. [7]
    • Ask questions about the ad and consider the way the ad presented the food. Was anything exaggerated? If so, what?
  4. 4
    Combat your cravings. You need to find healthy foods that you enjoy to satisfy your cravings. You shouldn't feel hungry if you are eating well-balanced meals, but cravings aren't always about hunger and food is more than just nutrition. Expect to want something sweet, crunchy, salty, or fatty now and again, and find things you like to eat that fulfill this need that aren't junk.
    • You may be used to being rewarded or treated with food. Find treats and rewards that are good for you.
    • Whole Brazil nuts, strawberries, fresh mandarin oranges, roasted sweet potatoes, cherry tomatoes, frozen bananas, natural Greek yogurt with honey, smoked salmon, and fresh homemade bread are a few things you may like to consider.
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Method 3
Method 3 of 4:

Developing a Healthy Lifestyle

  1. If you eat junk food because you don’t know how to cook, now is a good time to learn. Knowing how to cook healthy food that you actually want to eat will help keep you from turning to junk food at meal times. If you are new to healthy cooking, buy yourself a cookbook with easy to follow, appetizing healthy recipes. [8]
    • Consider this: a vegetable is a healthy food until it is coated in batter and deep fried. You really can ruin a healthy food by the cooking method you choose. Focus on grilling, baking, broiling, steaming and sauteeing.
  2. Getting into an exercise routine can provide multiple health benefits from burning more calories to reducing your risk of developing certain medical conditions. If you are quitting junk food as part of a larger goal to get healthy, then you should also consider starting an exercise routine. Aim for 30 minutes of exercise every day. Walking is a great option if you are just getting started. [9] [10]
  3. Not getting enough sleep can affect your impulse control and decision making abilities, which can lead to poor food choices. People who are sleep deprived are more likely to reach for fatty and sugary foods and to consume more calories overall. [11]
    • Research has shown that those who get less sleep end up craving more carbohydrates. Avoid this by getting adequate sleep each night.
    • To avoid reaching for junk food, make sure that you are getting between 7-9 hours of sleep every night. Everyone is different, so you may require more or less sleep depending on your age and activity level. [12]
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Method 4
Method 4 of 4:

Understanding the Problem with Junk Food

  1. How do you think about food? If you look at food as fuel for your body, you may be less likely to reach for junk foods. Think about the benefits of eating healthy foods like fruit, whole grains, and lean proteins instead of junk food. Healthy options provide better fuel for your body so that you can exercise, think, and function at your best.
  2. Knowing about some of the problems associated with junk food may help you to quit eating it. Not only is junk food usually much higher in sugar, fat, and calories than healthy foods, it also lacks nutritional value and does not provide the same level of satiety as healthy foods. [13]
    • Nutritional Value. A food’s nutritional value refers to the amount of vitamins and minerals that a food provides. Vitamins and minerals are a natural part of healthy foods, but they are stripped out of junk foods when the ingredients are processed.
    • Satiety. Junk foods do not provide the long lasting satiety (a feeling of fullness) that healthy foods can provide, so you are more likely to eat more calories overall by choosing junk foods.
  3. Eating junk food increase your caloric intake, which may lead to weight gain. If you become overweight or even obese, you will be at a higher risk of developing certain medical conditions. Some of the conditions associated with obesity include: [14]
    • Stroke
    • High Blood Pressure
    • Heart Disease
    • Some Cancers
    • Diabetes
    • Sleep Apnea
    • Gallbladder Disease
    • Gout
    • Osteoarthritis [15]
    • Depression [16]
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Junk Food Substitutions

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      Tips

      • Call a friend if you are having a hard time resisting your urge to eat junk food. Or, do something to distract yourself from junk food for a while, like taking a walk or reading a book.
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      References

      1. ↑ http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/StayingMotivatedforFitness/Making-a-Commitment-to-Fitness_UCM_462206_Article.jsp
      2. ↑ http://www.prevention.com/food/healthy-eating-tips/junk-food-addiction-and-how-break-cycle
      3. ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/health-tip/art-20048842
      4. ↑ http://www.prevention.com/food/healthy-eating-tips/junk-food-addiction-and-how-break-cycle
      5. ↑ http://www.webmd.com/diet/obesity/8-ways-to-think-thin?page=2
      6. ↑ http://www.webmd.com/parenting/raising-fit-kids/food/mindful-eating-for-families?page=1
      7. ↑ http://fit.webmd.com/teen/food/article/fast-food-advertising
      8. ↑ http://www.webmd.com/diet/what-to-eat-instead-fast-food
      9. ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389?pg=1
      1. ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389?pg=2
      2. ↑ http://blogs.webmd.com/sleep-disorders/2012/07/short-on-sleep-junk-food-looks-even-more-tempting.html
      3. ↑ http://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
      4. ↑ http://www.webmd.com/diet/junk-food-facts
      5. ↑ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3033553/
      6. ↑ http://www.webmd.com/diet/obesity/obesity-health-risks
      7. ↑ http://www.mayoclinic.org/diseases-conditions/depression/expert-answers/depression-and-diet/faq-20058241

      About this article

      Article Summary X

      If you’ve decided to quit junk food, the best way to start your journey is to toss out any an all junk food in your house. This way, you won’t have to worry about giving in to temptation. To keep yourself from wanting to go out and buy more junk food, re-stock your house with plenty of nutritious, whole foods like fruits, veggies, lean meats, milk, eggs, and whole grains. Also, make it easier to avoid junk food out of the house by preparing healthy snacks to take with you to work, like nuts, string cheese, or yogurt. Additionally, drink plenty of water throughout the day to help you feel fuller between meals and cut down on excess snacking. Quitting junk food can be difficult, but the physical and mental health benefits will be worth it! For more tips from our Dietician co-author, like how to develop mindful eating habits, keep reading!

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        Apr 12, 2017

        "All my life I have never been told how junk food can hurt you, mentally and physically. I'm hoping this will ..." more
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