How To Stop From Eating Junk Food – 10 Tips To Ditch Fast Food
Not sure how to stop from eating junk food? Here are 10 tips to help you break the fast food habit and stop eating junk.
Let’s chat about how to stop eating junk food.
So here’s the thing about fast food.
It is so popular because it’s convenient (no prep work involved), it’s cheap (or so we think) and it tastes good (at least it does in the beginning).
But the real cost of eating fast food never appears on the menu.
While fast food outlets keep advertising healthier menu items, a recent study found that most choices have become still more fattening over the past 30 years.
Surprised? I’m not.
The truth is you’re likely to be consuming extra calories and sodium with each order.
Another fun fact:
Between 1986 and 2016, the average entree gained 100 calories while desserts gained 200.
Meanwhile, most side dishes became significantly saltier, according to researchers from Boston University and Tufts University.
Now this probably wouldn’t matter so much if eating fast food was a very occasional thing.
But apparently it’s not.
Statistics show that about one in three Americans eats fast food on any given day.
Is it any wonder that experts believe that all those burgers and fries are making a major contribution to obesity and related conditions including heart disease, diabetes, and certain cancers. Nope.
The next time you are feeling tempted to drive past the drive-through window, consider these suggestions. They should hopefully help you break the fast food habit or at the very least, cut back.
How To Stop Eating From Junk Food
If you’re hesitant to give up fast food completely (nice cold turkey approach), you can still make positive changes. Start by making one less trip each week and making each visit healthier.
Consider these options:
How To Stop Eating From Junk Food
TIP # 1 – Customize it
Check the menu in advance or fast food nutrition apps to figure out what your healthiest options are.
Look for words like “grilled” and ingredients like “beans” and “whole grains.”
Some chains will let you personalize your order so you can leave off bacon and condiments.
How To Stop Eating From Junk Food
TIP # 2 – Shrink portions
Simple tip: buy the smallest size available.
Depending on the restaurant’s policy, you may even be able to order a children’s meal even if you’re an adult.
How To Stop Eating Junk Food
TIP # 3 – Monitor liquid calories
I cannot stress this enough – some sugary drinks have just as many calories as the food you are eating!
If you ditch those drinks, you minimize the amount of calories you are consuming in that meal.
Choose instead beverages without calories like water or unsweetened iced tea instead of soda or juice.
Eliminating Fast Food
Eating at chain restaurants can be convenient, but there are proven ways to make healthier food work for any lifestyle.
Quitting fast food may be easier than you expect!
Try these strategies:
How To Stop Eating From Junk Food
TIP # 4 – Think ahead
Do you wind up buying a combo meal because your refrigerator is empty?
Plan menus for a full day or a week at a time and keep the ingredients on hand for wholesome meals and snacks.
How To Stop Eating From Junk Food
TIP # 5 – Stay full
French fries are less tempting when your stomach is full.
It’s true what they say: your eyes are usually hungrier than your stomach is.
Make sure to sit down for 3 balanced meals a day, plus any snacks you need to keep hunger cravings at bay.
How To Stop Eating From Junk Food
TIP # 6 – Indulge yourself
You can still satisfy your taste buds without indulging in fast food.
Honestly there are so many delicious healthier options out there.
Sample exotic fruits and fancy cheeses.
Bake your own pita chips and roasted vegetables.
Have a delicious healthy salad with grilled chicken.
You may enjoy these homemade healthy options way more than ultra-processed onion rings.
How To Stop Eating From Junk Food
TIP # 7 – Learn new recipes
Maybe you eat fast food because it’s cheap as well as quick.
Yeah I get it – the speed and simplicity of that meal organization is definitely part of the appeal!
If this is the reason why you regularly indulge in fast food, browse online for dishes you can put together in less than 15 minutes on a tight budget.
Have hummus with carrots for a snack or a stir fry for dinner.
Those meal options are quick and super easy to prepare.
How To Stop Eating From Junk Food
TIP # 8 – Scrutinize marketing
Do certain TV ads make you hungry?
If so it may be time to turn off the TV or think twice about their message.
Drink a glass of water or take a walk before you give in to your urges.
You may find that your cravings fade quickly.
How To Stop Eating From Junk Food
TIP # 9 – Spot personal triggers
Maybe there are other events that stimulate your cravings.
You could visit the gym after work if that’s when you’re inclined to stop for take-out.
Or talk things over with a friend if you tend to use emotional eating to deal with stress.
Identify what your personal triggers are for having fast food and come up with a SOLUTION and PLAN to deal with these personal triggers in the future.
How To Stop Eating From Junk Food
TIP # 10 – Seek support
It’s easier to form any new habit when you reach out to family and friends.
Let them know how they can help you.
They may be struggling with eating well too and want to join you on this better health journey.
All in all, eating less fast food is one simple change that can help you lose weight and enhance your overall health.
Shop instead for delicious whole foods you can prepare yourself that will contain fewer calories and provide the fiber and nutrients your body needs.
Finally the next time you feel tempted by fast food, keep these quotes in mind:
They call it fast food because you’ll reach your death a lot quicker if you go too fast with it. James Blacker
The journey of a thousand pounds begins with a single burger – Chris O’Brien
Don’t ask why healthy food is so expensive. Ask why junk food is so cheap.
Junk food you’ve craved for an hour or the body you’ve craved for a lifetime? Your decision
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I’m Frances Vidakovic – a mindset & action coach for quietly ambitious women who want to stop overthinking and finally take aligned action. I help women achieve their goals and follow through on what matters, without sacrificing their sanity or soul.