It starts with just a handful of chips. Then, you reach for a few more. The next thing you know, you’ve finished off the entire bag and are left wondering, “Where was my willpower?”
[See: 6 Ways to Boost Willpower.]
Bet you don’t have that problem with carrots and hummus. And here’s why: Manufacturers of chips, cookies and other “junk” foods use a combination of salt, sugar and fat to create a food product “bliss point” so that it triggers the brain’s pleasure center much the same way cocaine and other drugs would. (Carrot farmers, meanwhile, do not.) In effect, junk foods trigger addictive behavior so that the more you eat, the more you crave. In other words, junk food addiction isn’t just due to a lack of willpower.
While the occasional bag of chips or chocolate chip cookie can fit into a healthy diet, junk food cravings can become a problem if you struggle with them on a daily basis. The good news is you can change your eating patterns and food choices to get a hold of your cravings. Here’s how:
1. Know your trigger foods.
We all have foods that trigger overeating. For me, it’s chocolate chip cookies — I can never eat just one. Identify your trigger foods and keep them out of your house. Love ice cream? Enjoy it only if you go out for dessert, rather than stocking your freezer with pints. Do chips constantly call your name? Save them for a night out at your favorite Mexican restaurant. Keep these foods out of sight, out of mind.
[See: How to Stop Emotional Eating.]
2. Stock up on healthy foods.
Plan your meals and snacks so that you always have healthy food on hand. Fill your fridge with fresh fruits and vegetables, and stock up on healthy snacks such as nuts or seeds, whole-grain crackers and cheese sticks. When you have ready access to a high-protein lunch or a veggie-based snack, you’re less likely to reach for junk foods or be influenced by the doughnuts your coworker brought to the office.
3. Eat consistent meals.
When you go too long without eating, your blood sugar drops, which can cause cravings. Plus, the hungrier you are, the less likely you’ll be to make a healthy food choice. Eat consistent meals every five to six hours throughout the day to keep your blood sugar stable and lessen cravings.
4. Balance your plate.
Take a look at your diet and make sure all of your meals have plenty of protein, fiber and fat. These nutrients help to slow down digestion, stabilize your blood sugar and keep you full and satiated longer. Good protein sources include eggs, Greek yogurt, cottage cheese, legumes, fish or lean meats, and high-quality fat comes from foods like nuts, seeds, oils and avocados. Fill the rest of your plate with vegetables, fruits and whole grains to get plenty of fiber.
5. Practice the five-ingredient rule.
Most foods that we consider “junk” tend to have long ingredient lists. Cut back on unhealthy, highly-processed foods by aiming to fill at least 80 percent of your grocery cart with whole, real foods (such as fruits and vegetables), and the rest with foods in packages containing five ingredients or less.
6. Develop a new routine.
When you’re in the habit of eating junk food, cravings can worsen. If you always have dessert after dinner, eating an evening meal will cue you to have something sweet. Break these junk food habits and develop new routines. If dessert is your thing, try eating fruit after dinner or going for a family walk. Mid-afternoon slump causing cravings? Create a new routine that doesn’t revolve around the pastries at the coffee shop. The more you practice these new habits, the more easily you’ll forget about junk food.
7. Manage stress levels.
Food cravings often occur in response to stress. Sure, you really like the taste of cupcakes, but you’re much more apt to grab one when you are sad, upset or stressed. Once you realize the craving is stress-driven, find an alternative to food to manage your stress. Go for a brisk walk, take a few calming deep breaths or call a friend to vent.
[See: 8 Ways to Relax — Now.]
8. Get to bed earlier.
Skimping on sleep sets up your brain to make bad decisions — unhealthy food choices included. Plus, inadequate sleep activates the reward centers in your brain, which can make junk food cravings worse. While you might be able to ignore those cravings when you’re well-rested, a sleep-deprived brain will have trouble turning down that second piece of cake. Aim to get at least seven to eight hours of sleep a night.
More from U.S. News
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Crush Your Junk Food Cravings in 8 Easy Steps originally appeared on usnews.com
