“Don’t ask why healthy food is so expensive. Ask why junk food is so cheap.”
Not only does junk food have excess unhealthy fats and sugars, but it increases the risk of obesity and chronic diseases like diabetes, cardiovascular disease, and even some cancers. Especially when consumed daily, junk food can threaten your health. But, with determination, you can overcome the junk food diet with these seven simple tips.
1. Plan your meals and snacks
You’ll most likely not go for that slice of pizza or rush a drive-thru at lunch when you already have healthy food waiting for you. Planning your meals and snacks allows you to discipline your diet and not give you excuses to opt for something unhealthy. Go grocery shopping for wholesome food and prepare them for the week ahead.
2. Drink water
And lots of it! Chances are, if you’re craving something sweet or unhealthy, you most likely need to drink more liquids. If drinking water is not enough for you, try adding fruits like lemon, strawberries, and blueberries to give them more flavor. Adding mint to your water is also very delicious!
3. Find healthier swaps
If you’re still having a hard time flushing out junk food, it’s okay to start slow. Take the time to research healthier swaps for what you enjoy eating. For example, if you’re a pizza lover, try a healthier alternative like a pizza with cauliflower crust with lots of veggies on top, like mushrooms, spinach, olives, etc.
4. Focus on your protein portion
Increasing your protein and healthy fat intake allows the body to feel fuller, therefore, preventing you from craving sweets and unhealthy foods later on. Be sure your meals contain lean poultry, vegetables, and unrefined carbohydrates.
5. Manage stress
Reflect on your eating habits and see if there’s any correlation to why you eat junk food. Emotional eating or stress eating takes a huge toll on people and can be detrimental to one’s health if done frequently. Finding other ways to manage your stress makes a huge difference. Try exercising or meditation. All in all, find ways to help you manage your stress rather than picking up a donut.
6. Adapt healthy lifestyle habits
Once you’ve implemented healthful habits in your life, like physical exercise, then the rest is bound to follow. Hold yourself accountable, start small and simple, and find counteractions to your unhealthy habits.
7. Practice mindful eating
Be aware of your eating habits regarding your emotions when eating with others, and listen to your body. Know your body and find a meal preparation system that works for you. If keeping a food journal helps, then take your notes and reflect on them.