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Junk food or clean food? The dog knows what to choose. What about you? Do you know?
I think you do. You realize what’s best for your health. However putting it into practice is often a different story. If you have problems keeping away from junk food, your approach is wrong. Eating junk food is a habit that you can’t quit using willpower.
How do you quit eating junk food? Here are 10 ways.
1. Have a Reason. Why do you want to quit eating junk food?
- Less fat?
- More health?
- Lower cholesterol?
Have a reason to quit. Write it on a piece of paper & look at it every day. This will act as a constant reminder of your goal.
2. Make a Plan. Quitting junk foods means a change of lifestyle:
- What food will you eat?
- What will you cook?
- What will you eat at work?
Make a plan that has everything: diet, grocery list, schedule, …
3. Be Confident. Don’t believe the hype. Quitting junk food is easy. Your body doesn’t need it. If it could choose, it’d go for clean foods. As long as you’re giving your body what it needs, you’ll be OK. If not: it’s in your head.
4. Take Action. Don’t sit there waiting. If you want to change your eating habits do something about it.
- Go to the grocery
- Cook your food
- Prepare meals for work
Common sense, but worth repeating. If the fridge is empty or if you don’t take food to work, you’ll end up eating junk food. Be ready, be prepared. Take action.
5. Get into Sports. Sport is healthy. When you get into sports, you’ll have the tendency to watch your nutrition too. Which sport? Up to you. I recommend Strength Training 
6. Choose your Environment. Your environment influences your habits. Choose one that helps you achieving your goal.
Remove the junk food from your house, stop buying it, say no to eating at McDonald’s daily. Read your goal. What’s more important for you? Win or lose, your choice.
7. Enjoy Food. Healthy food is not about eating steamed veggies. Healthy food is tasty, as tasty as junk food once you’ve adapted. The trick is to know how to cook. Cooking is a skill. You can learn it. Check Yahoo! Food for recipes & get Books on Cooking.
8. Eat Junk Food. You don’t need to ban junk food from your life. As long as you eat healthy 90% of the time you’ll be ok. One method is to eat clean during the whole week & then take a Sunday afternoon junk fest.
The longer you eat healthy, the more you’ll have adverse effects to junk food. Taste adapts. With time you’ll be glad to eat junk food, but you’ll also be glad to go back to clean food.
9. Watch Super Size Me. If you haven’t seen this movie yet, do it now. You know junk food is unhealthy. But how much? Meet Super Size Me: let’s eat McDonald’s 3 times a day & see what happens.
10. Control Yourself. Sometimes you’ll be tempted to eat junk food. Control yourself. Think. Why did you quit in the first place. What do you prefer? Eating junk food or achieving your goal? Don’t say you don’t care. You do, I know you do. You know what you should be doing.
Write this next to your goal: “I don’t need junk food“.
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Your body doesn’t need it.
Yeah, I mean who in the hell ‘needs’ junk food. Often times a want gets confused with a need. A want is SOOOO strong that it starts to feel like a need. No one ‘needs’ crap food.
I’d add to this list (though it is sort of hit on by number 9) the following rule:
get educated. About the nutritional value (or lack of) of junk food; the health and safety standards of outlets and suppliers; the health and fitness implications of eating it; and the local and global ethical issues surrounding it.
Some of what you learn will turn your stomach, and lend a great weight to your resolution not to eat junk food.
A good start would be Eric Schlosser’s Fast Food Nation
Agreed jh, it’s often your mind playing tricks.
Thanks for the book tip, mjh. I’ve added it to my list. It all starts with information & understanding as you write.
The easiest way is just to trow away most junkfood, get rid of the really bad stuff. Depending on your goals you can still occasionaly indulge yourself on a nice “cheat meal” Plan it ahead, or on a fixed day in the week. I usualy take 1-2 junk meals every sunday. The rest of the week i’ll stick to my diet. no cheating allowed.
I agree with the cheat meal on sunday. I do it too. Great advice DavyO.
I agree with mjh. Get educated on the harmful effects of habitual eating of junk foods. It depletes our antioxidant levels and could affect our eyes as we get older.
Several years back, cases of macular degeneration were observed when people reached the age of 65 but now even people at the age of 40 have this disease. Experts attributed this to poor nutrition.
Interesting website you have Jess. Thanks for posting, good advice.
Junk food was a very hard habit for me to break. At work, I used to eat only off of cafeteria food and vending machines. So five out of seven days a week, I’d eat large, unhealthy meals from the cafeteria, cookies, candy bars, and pop from the vending machines. Even if I packed a healthy lunch, I still usually just ditched the lunch and ate at the cafeteria. I hated my stale sandwiches, granola bars, etc. And my dinners were mostly from fast food joints.
My solution is to leave all cash and credit cards at home. Then I bring a lunch and healthy snacks and am forced to eat it. I have no means now to cheat! I’ve gotten better at cooking, and I can’t tell you how much money I’ve saved preparing food myself. I’ve gone from $6-7 per meal (not even counting the ludicrous amount spent at the vending machines) to $2-3, and that’s with preparing steak, chicken, or shrimp - much tastier than what I was eating before.
I agree Femtoman. Leaving cash & credit cards at home is also something I learned to do. Great tip!
I don’t know why i eat too much junkfood,both parents are diabetics and im overweight almost 300lbs and i know im at risk of having disease, is it really in my background,oh and boyfriend have diabetes and he kept asking me over and over again not to eat too much junkfood and there are many disease that i can easily catch,anyways what are the ways of not too eat too much junkfood? i just can’t help it.