Want to stop emotional eating in its tracks and curb your junk food cravings? If motivation is low and you’re in dire need of inspiration, then keep reading! In this article, we show you how to put down the family-sized bag of chips and set attainable junk food goals to help you kick your cravings. But first, let’s understand where junk food cravings come from and why they’re so hard to resist.
Why We Crave Junk Food
Sugar, salt and fat addiction is real! Besides the addictive flavor components that target our pleasure receptors and keeps us coming back for more, food companies are perfecting the science behind making those treats irresistible. By discovering the exact measure of sugar, salt and fat (the sweet spot) that overrides our brain’s natural signal to stop, food manufacturers have learned how to make us cave in and reach for a second helping. So, how can you break the cycle? In five simple steps!
#1 Drink Water
Next time you’re feeling a sudden pang for ice-cream, cookies or double-fudge cheesecake, try drinking a large glass of water, and then wait a few minutes. You’ll most likely find that you’re not actually hungry or craving food but thirsty. The good news is that drinking plenty of water has many health benefits, and research has shown that drinking water before meals can reduce appetite and help with weight loss[i].
#2 Out of Sight, Out of Mind
Simple and effective, removing all your favorite junk food from your home and work environment is an absolute must! So is replacing junk food items with healthier alternatives such as fruit and vegetables, which contain natural sugar and healthy nutrients and antioxidants. It’s also a good idea to completely avoid the junk food aisle on your next visit to the grocery store. Some find that simply by shopping mainly from the perimeter aisles of the store, you can find everything you need to ensure a healthy and well-balanced diet.
#3 Eat More Protein
Want to reduce cravings and feel full and satisfied for longer? Eating more protein is the way to go! The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. Determine your RDA for protein, by multiplying your weight in pounds by 0.36, or use this online protein calculator.
When you’re trying to break old habits and commit to new ones, aromatherapy can be surprisingly effective. Try refreshing grapefruit to help you move past your junk food addiction by adding 12 drops to an aromatherapy inhaler and using throughout the day, especially before and after meals.
#5 Get Enough Sleep
One of the most powerful ways to prevent junk food cravings from popping up is to own the night and ensure you get the recommended seven to nine hours of sleep per night. Studies show that sleep-deprived people are 55% more likely to become obese, compared to those who get enough sleep.
Weight Loss Solutions in Canada
For more insightful tips about diet and nutrition take a look at the other articles on our blog! If you want to learn more about the weight loss solutions offered here at the SmartShape™ Weight Loss Centre, contact us today or schedule a free consultation!
[i] Pub Med [Online] Accessible https://www.ncbi.nlm.nih.gov/pubmed/19661958 Retrievable 19-Nov-18