Can't stop eating junk food? Have you ever wondered about those super fancy, extra delicious, and oh-so-tempting snacks that seem to magically disappear from your pantry?
Well, my friend, let me introduce you to the world of ultra-processed, hyper-palatable junk foods!
These delightful treats are like the rockstars of the snack universe, with their flashy packaging and mouthwatering flavours.
But what exactly are they?
Picture this: they're the kings and queens of processed foods, going through multiple transformations to become the ultimate snack sensation. They're like the superheroes of the junk food world, with their powers of irresistible taste and addictive qualities. So, next time you find yourself indulging in these scrumptious goodies, remember that you're experiencing the epitome of snacking greatness!
Ever found yourself in the frustrating situation of wondering who devoured all the chips?
You look around and, alas, not even a dog to blame.
Crap.
It's not your fault.
If you've had this experience — robotically hand-to-mouthing some ultra-delicious, highly snackable food until the whole party-size portion is gone — you've probably felt frustrated or even ashamed.
But with ultra-processed foods, the odds are against you:
It's you versus dozens of taste-testing focus groups, clever marketing, and an ambrosia of flavours, chemicals, and textures designed to send your brain into bliss.
From a food manufacturer's perspective, this makes sense: the more you eat, the more you buy. Cha-ching!
Ultra-processed foods aren't evil.
And remember, you're not broken if you struggle to control yourself around certain foods or can't stop eating junk food.
If these foods are making you feel sick or out of control, here are several effective strategies that can help you break free from the grip of junk food cravings and develop healthier eating habits:
Practice mindful eating
Slow down and pay attention to what you're eating. Mindful eating involves savouring each bite, chewing slowly, and fully experiencing the flavours and textures of your food. This technique helps you become more aware of your body's hunger and fullness cues, preventing mindless snacking on junk food.
Notice your chewing
Processed foods are manipulated so they require less chewing and nearly "melt" in your mouth.
Next time you eat them, notice:
How many chews does it take to dissolve the food? Do the flavours improve the longer you chew? How satisfied do you feel after a few bites?
How does this compare to a whole food, like an apple or brown rice?
Plan your meals
Create a meal plan for the week and stick to it. By having a clear idea of what you will eat, you can avoid impulsive decisions that often lead to junk food consumption. Include a variety of nutrient-rich foods in your plan to ensure you're getting all the necessary vitamins and minerals.
Limit your options
Studies show people will eat more when they have a variety of flavours to choose from.
Experts call this the "buffet effect": You go from the noodle bar to the ribs station to the build-your-own-sundae, then back to the noodles.
With so many delicious options, it's hard to stop.
Without judgment, count the number of snack foods you have in your home. Generally, the more options you have, the easier it is to overeat.
Find healthier substitutes
If you have specific cravings for certain junk foods, look for healthier alternatives that can satisfy those cravings. For example, if you're craving something crunchy, opt for air-popped popcorn or carrot sticks instead of chips. Experiment with different recipes and ingredients to recreate your favourite junk food flavours in a healthier way.
Stock up on healthy alternatives
Replace the junk food in your pantry with nutritious options. Fill your fridge with fresh fruits, vegetables, and low-fat dairy products. Having these healthier alternatives readily available will make it easier to resist the temptation of junk food.
Notice patterns and identify triggers
We often use food for reasons other than physical nourishment.
Recognise the situations, emotions, or activities that often lead you to reach for junk food. It could be stress, boredom, or even certain places or people. By identifying these triggers, you can find alternative ways to cope without consuming unhealthy snacks.
For example, if we feel sad, we might eat a cookie for comfort. Temporarily, we feel better.
When you find yourself eating when you're not physically hungry, try to determine the trigger. Ask:
🤔 What am I feeling?
🤔 What time is it?
🤔 Who am I with?
🤔 Where am I?
🤔 What thoughts am I having?
Keep a journal and look for patterns
If you feel ready and able, you can try to replace eating with another behaviour.
For example, if you typically turn to wine and ice cream when you feel lonely in the evening, maybe run yourself a bath and listen to a funny podcast.
Treats are a perk of modern living — they're delicious and almost universally accessible. And you don't need to eliminate them altogether.
But by paying attention to your own behaviours and some practice, you can foster a healthier relationship with these kinds of foods.
Get moving
Engage in regular physical activity to distract yourself from cravings and boost your mood. Exercise releases endorphins, which can help reduce stress and emotional eating.
Seek support
Surround yourself with a supportive network of friends, family, or even online communities who share your goal of reducing junk food consumption and who are also striving for a healthier lifestyle. Having someone to hold you accountable and provide encouragement can make a significant difference in your journey towards healthier eating habits.
Remember, breaking the junk food habit takes time and patience, even if you can't stop eating junk food. Don't beat yourself up if you slip up occasionally. The key is to stay committed and keep trying. By consistently implementing these strategies, you'll gradually develop a healthier relationship with food and enjoy the benefits of a balanced diet.