Can’t Seem to Stop Eating Junk Food?

Introduction

It is normal to have a burger or a bag of chips here and there. But, when you realize that most of the time you are grabbing the junk out of the refrigerator and you feel you no longer have an independence over your cravings after that then you should probably stop to analyze what is actually the matter.

We know quite well that highly processed food is not actually so good for the body and mind, but it is not always so easy to get out of it even when we are trying to become better. Have you ever worked out what makes healthy eating appear to be difficult? Oh, you are not alone.

So what makes these cravings and more to the point, how can you take some meaningful steps towards making better food choices without feeling deprived?

Why You Keep Craving Junk Food

Why then do we repeatedly resort to junk food when we are aware that we are supposed to be having something better?

It is not only about weak willpower. Actually, the causes are usually deeper and they relate to psychological, physical and environmental issues.

So we begin with science. Sugary, salty, and unhealthy fat-filled processed foods typically activate the reward system in the brain. Such foods stimulate the release of dopamine (a feel-good brain chemical) and this makes us feel good and comfortable and we end up liking junk food with a feel-good and comfort.

This reward loop becomes a habit with time. The more frequently you take ultra-processed snacks, the more your body gets accustomed to them and demands them. With a day of their absence, you might even feel uneasy or irritated.

Emotional triggers and stress are also a factor. When anxious, sad or overwhelmed, many people just want to reach for fast food, candy or salty snacks. During such times, junk food is a temporary relief of emotional pain.

Another important factor is nutrient deficiency. The body might be having signals when it thinks that it is not receiving the needed nutrients and this could be in the form of cravings. Unfortunately, we are used to interpreting the same signals in an improper manner and instead of healthy nutrients, we seize highly processed food.

Lastly, sleep deprivation can also devastatingly affect your appetite-regulating hormones. Your body will reconsider the food with a high amount of calories and carbohydrates when you need to lose sleep. So, you are likely to find an alternative to fulfill the lack of energy.

It could be the brain chemistry, emotional eating habits, sleep deprivation, or simply the diet that is unbalanced, but in any case, it is no wonder that junk food is so difficult to quit.

The Health Consequences of Junk Food

Each bite that we take whether it is good or bad has some impact on our health. And although every now and then a treat is no reason to worry, a routine of fast food, sweets, and salty snacks may be quite a toll.

First, is the most obvious one: weight gain. Junk food tends to be high in calorie content with low nutrients and this can easily cause a calorie deficit with time resulting in storage of fat.

And that is only the tip of an iceberg.

Other effects of frequent use of junk food include:

Energy levels: High-sugar products can lead to energy bursts and dips, which makes you feel tired.

• Digestion: Often processed food is low in fibre, and this can cause bloating, constipation or flare-ups of IBS.
• Dental health: High snack intake of sugar will raise the possibility of cavities and gum problems.
• Nutritional imbalances: By overdoing junk food, one is likely to be lacking some vitamins and minerals.

Then there is your mental health. Studies attribute high consumption of junk food to high chances of mood disorders, loss of concentration and even addictive behaviours. The brain becomes accustomed to these doses of pleasure, and it begins to depend on them, which complicates the process of breaking the cycle even further.

9 Better-for-You Alternatives to Your Favourite Snacks

If you are trying to reduce junk food, one of the best ways to begin is to replace everyday snacks with healthier alternatives that would still fulfill the craving, but not the crash and the remorse.

The following are some of the practical alternatives that are delicious and have nutritious properties:

• Fresh Fruit: Want sugar? Here are fruits like berries, apples or grapes. They also are full of natural sugars, fibre and antioxidants and they also do not contain empty calories.
• Hummus and Veggie Sticks: These are a nice alternative to chips and dip, and instead of using them with hummus then use crunchy carrots, cucumber slices or bell pepper slices. You get the texture, and the satisfaction, and the fibre and protein.
• Berries Greek Yoghurt: Do not use the ones sweetened, but go in favor of plain Greek Yoghurt. Make it sweet naturally by adding a few berries or one tablespoon of honey. It is gut as well as protein-rich.
• Homemade Trail Mix: Cooked chips, fine fruits and a bit of dried fruits are a pleasurable compute and are quick to prepare. In one simple grab and go serving, there is healthy fat, fibre and some sweetness.
• Air Popped PopCorn: Simple, undeterred yet easy. Air-popped popcorn (no butter) has a low calorie count and has numerous fibres. Want a taste of the flavour and not the guilt, a pinch of sea salt or spices is enough.
• Avocado Whole Grain Crackers: In the mood of something creamy and salty? Mush some avocado on portions of some whole grain crackers. It is actually a very good combination of good fats, fibre and flavour.
• Roasted Chickpeas: Roasted chickpeas contain a lot of protein, are crisp and salty making them a great substitute to chips or pretzels. To season them with your favourite spices.
• Dark Chocolate: You need not get rid of chocolate completely particularly when you love it. Simply switch to one that has 70 percent or more cocoa. It has fewer sugars and a high amount of antioxidants.
• Frozen Yoghurt Bark: Spread plain Greek yoghurt on a plate and stir in some fruit and some nuts and freeze. Cut it in the shape of a bark and enjoy the fresh, light and healthy snack.

Will You Lose Weight If You Cut Out Fast Food?

Removing fast food out of your plate is a good move in case you want to shed some weight, but it is not the whole picture.

Whereas one takeaway meal is unlikely to ruin your progress in case you mostly eat healthy and live an active lifestyle, the situation is quite different among people who consume fast food regularly and spend the majority of the day sitting. In such situations, it does cause weight gain and adverse health outcomes in the long-term.

Fast food is usually high in calories and rich in sugars and bad fats. Therefore, once you substitute it with fresh, home made meals and make more healthier decisions when you are stocking up groceries, you are most likely to reduce excessive calories intake – without even noticing it. This transition has the potential of producing a calorie deficit that is central to weight loss.

Not only less but better eating.

When you eat foods that are made of whole food i.e. lean proteins, vegetables, fruits and whole grains, you may feel that you remain fuller that before. These foods are more filling and well balanced as far as nutrition is concerned hence it reduces the temptation to have something in the in-betweens.

It is also possible to discover that fast food avoidance promotes healthier eating in general. When you get more conscious about what you put into your body, it starts to spill into other things as well such as making sure to exercise, sleep well, drink more water, and find time to de-stress.

With that said, eliminating junk food is not the sure way to lose weight. A healthy weight is a long-term requirement that needs a wider treatment, including balanced nutrition, regular exercise, good sleep, and psychological health.

How to Stop Eating Junk Food

There is a tendency to think that the junk food loop is too hard to break, and yet it is entirely possible, once you are ready to do so, with the help of a few helpful tips.

First, consider what your triggers are. Is it boredom, stress, procrastinating or low moods? Being able to identify the circumstances and moments you want to eat junk food can enable you to reverse the tendency.

Your second task is to stock your kitchen with more alternative options. When fresh and wholesome are the only snacks in sight then there is nearly no way you will resort to the old ways. Scheduling your weekly meals, including even some of the meals in advance, will help you to resist the temptation of making rash food choices, as well.

Another excellent idea is trading in the junk foods of your choice. Craving chips? Give roasted chickpeas a go. Having a sweet tooth? The sweet bite may come in a piece of dark chocolate or fresh fruit without the crash.

Another thing you can also utilize is mindful eating: you have to slow it down during meals, chomp on your food, and listen to fullness. It prevents you from eating just because it is a habit or because you are not fully concentrating on your eating because you are too busy. Instead it helps you be in touch with the actual cues that your body makes when it is hungry and restricts eating to only those times when you are in a state of genuine hunger.

Do not overlook the fundamentals either: consume lots of water. In most cases, we take water to eat when it is a case of dehydration.

And, to the extent junk food is an emotional stress or exhaustion response, discovering new strategies to deal with it, such as walking, keeping a journal, or a similar calming activity, can work wonders.

Yet, in case you still struggle to make these changes permanent in your life, then there is hope.

We provide structured weight management sessions and not short cuts against real life challenges. We will guide you, because we know you need a long-term solution to your bad behaviors, and with our method we will assist you with tools to help you meet your goal, and we also provide solutions that can work into your lifestyle.

Whether you need to learn how to manage cravings, how to know to set plans you can reach or anything to do with emotional eating, we at our clinic are able to give you some personalised support to make you feel fitter and in control, forever.