survival determination discipline fame
1. I do not teach for the sake of money and
It is enough if my students learn and do well.
2. It takes
for a person to resist junk food
and eat healthy every day.
3. Illegal hunting is putting the
of the rhinoceros in danger.
4. The
in Anuja's voice told me she would
go ahead with the plan despite what anyone else said.
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How to Stop Eating Junk Food: 10 Tips to Control Your Cravings
Medically reviewed by Natalie Butler, R.D., L.D. — Written by Erin Moore — Updated on October 12, 2017
Plan ahead
Shop the perimeter
Healthy fats
Protein
Fruit
Avoid boredom
Trick your mind
Add healthy foods
Manage stress
Sleep
Takeaway
Why is junk food so addictive?
It’s 3 p.m. and you’re experiencing that all-too-familiar afternoon slump. It brings on a fierce sugar (or salt or caffeine) craving. You’re not alone. Many people deal with cravings on a frequent, even daily basis.
Believe it or not, food manufacturers often create foods with the goal of igniting that cycle of addiction in consumers. They aim for the “bliss point” in a product. This is the point at which the eater experiences the ultimate pleasure, with not too much and not too little salty, sweet, and fatty flavors. These combinations are particularly hard to resist, and your brain reacts in a similar way as with cocaine and other drug addictionsTrusted Source.
While succumbing to cravings may seem inevitable in the moment, there are a few simple things you can do to control them. Here are 10 ideas to get you started.
1. Plan ahead
There’s no better way to handle cravings than planning your meals and snacks ahead of time. If you have a healthy meal and snacks packed and ready for you at lunchtime and in the afternoon, you’re far less likely to grab a leftover piece of pizza, order French fries, or eat the sweets someone brought in to the office.
In other words, you will reduce your “food cue reactivityTrusted Source.” This is what researchers call your susceptibility to being influenced by the food smells, advertisements, and conversations surrounding you every day.
Try to plan out each week’s meals on Sunday, or the day before your workweek starts. Go grocery shopping for what you need. Then prepare large batches of easy foods like brown rice, beans, stir-fried or roasted vegetables, or cold salads. Use food storage containers, mason jars, or foil to pack up serving sizes that you can grab in the morning on your way out the door. Fruits like apples, bananas, and oranges travel well and can be kept on your desk, making them easy afternoon snacks.
2. Shop the perimeter
The perimeter of the grocery store typically includes the produce, dairy, meat, and fish sections. This is where you’ll find real foods, rather than highly processed food products. When you go shopping, try to purchase items only from these sections. If a food item has more than a few ingredients on the label (or ones you can’t pronounce), don’t buy it. This is a key step in transitioning your diet to whole foods.
Over time, your body and palate will get used to:
fresh vegetables
fruit
grains
proteins
You’ll be getting all the nutrients you need from these healthy foods, so your cravings for the fake stuff will start to diminish. It may take a few weeks, but eventually it won’t even taste good to you!
3. Eat healthy fats
One of the most common nutrition myths is that fat makes you fat. In fact, your body needs fat! However, there are many different types of fat. You should avoid trans fats and limit saturated fats, but heart-healthy fats like nuts and avocado will help you feel full and reduce cravings.
Have a handful of mixed nuts as an afternoon snack. Or you can make a homemade salad dressing with olive oil and vinegar. Adding fresh guacamole or a fatty fish like salmon to your day is also a great way to incorporate healthy, filling fats.
4. Eat enough protein
Protein makes you feel fullTrusted Source, often more so than other macronutrients like carbs. Fill your diet with healthy sources of protein including:
fish
beans
vegetables
nuts
When you’re full, there’s less room — and less desire — for junk food.