10 Practical Ways to Control Your Junk Food Cravings

10 Practical Ways to Control Your Junk Food Cravings

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Junk Food Cravings

Yep, we have all been there. It is 3pm, and the afternoon slump has hit. Or, it is that restless time between dinner and bedtime, and you have a huge sweet craving.

You are fighting the thoughts in your mind and the physical feeling that just won’t go away. You have a craving for something completely bad and naughty, big time!

So what do you do? Should you save and eat the cake/biscuit/chocolate and then end up feeling guilty afterwards? Or are there some other ways to fight the craving that has hit?

Here are some tips that I hope will help with managing cravings when they hit….and how to avoid them from happening in the first place.


  • Set Clear Goals to Stay Motivated

In moments of weakness, it can be useful to remember your goals. Why do you want to be healthy? Ask yourself what benefit there will be in eating the piece of pie- will it move you closer to your goal, or further away.


  • Follow the 80/20 Rule

I don’t actually believe in diets and encourage a sensible approach to eating. This means that really, you can aim to be healthy 80% of the time, and allow yourself treats 20% of the time. One simple way to measure this, is by making sure that after you eat something naughty, follow that up with at least 5 healthy meals before you can then eat another treat food. This way of eating means you don’t feel deprived!


  • Get your greens on

Eating lots of greens, and heaps of fruit and veg in general, means that your body will be getting loads of nutrition.

Sometimes cravings are triggered in our body because we are lacking some important macro or micro nutrients. Your body will feel more fulfilled when you are eating lots of fresh produce and you might be less likely to crave junk. Green smoothies are an easy way to sneak more greens into your diet.


  • Avoid all temptation

Get rid of it! Don’t buy the junk food, and keep naughty items out of your fridge and pantry so they just aren’t there when you might be feeling weak.


  • Stock up on the good stuff

Substitute junk foods with healthy ones. Have carrot and celery sticks already cut up and ready to eat in the fridge, along with hummus.

Buy healthy alternatives to normal snacks, but do be sure to read your labels carefully though, as foods you might think are healthy/fat-free/low calories may actually be laden with sugars, or artificial sweeteners.

Some simple substitutions could be eating 85% cacao sugar free dark chocolate instead of your regular chocolate bar, or eating kale chips instead of Pringles.


  • Distract yourself

When you have a craving that you are trying to fight, the best way to get rid of it is to delay and ignore it. Get your mind and body busy! Change your environment in some way so that you are not focusing on what you are trying to resist.

Jump on a mini trampoline, take a huge drink of water, run up and down the stairs, phone a friend, or play a game on your phone….anything that will mean you aren’t thinking about the dreaded junk food!


  • Sleep on it

Yep, taking a nap can also work. Often we crave sweet foods when we feel tired, because our body wants the energy that we are lacking in. Try to get a good night’s sleep so you are not fatigued and will therefore be less likely to crave sugary junk.


  • Balance your meals

Ensure you are eating enough complex carbohydrates, healthy protein and a variety of vegetables with each meal. Try to incorporate the different eating sensations into your meals- savory, sweet, crunchy, for example- and plan meals that will be soothing and satisfying.

Don’t skip breakfast, or other meals throughout the day, and don’t leave huge amounts of time between each meal. It is when your body feels malnourished and hungry that you are more likely to crave something that is processed , fatty, sugary or generally just crap!


  • Know your moods

Start to notice your moods and how they affect your cravings. Keep a food journal for a couple of weeks and keep track of what you crave, when you crave it, and you might start to also discover why. Do you always crave junk when you are in a bad mood? Or a good mood? Bored, or tired, or lonely perhaps? What are your junk food triggers? I alsio like the iPhone App called Food Jotter for keeping track of this.


  • Give in and enjoy

If none of this works, and you just have to eat whatever you are craving, then just do it. Chill out, and be kind to yourself. I recommend eating that food, and really enjoying it.

Savor each mouthful and all the tastes and sensations it brings you. Don’t beat yourself up and feel guilty about it. You are only human, and doing your absolute best.

Know that over time, as you start to get healthier, that your cravings will start to disappear and you will have a new found respect for yourself and what you put in your body that will mean junk food just doesn’t come into the equation (not so often, anyway!)

  • I’d love to know what you think! What junk foods do you often crave, and how do you overcome them when they hit? Share your thoughts in the comments below!
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2 Responses to 10 Practical Ways to Control Your Junk Food Cravings

  1. Just wanted to thank you again for sharing your information with people on how to improve the quality of their lives. I’ve subscribed to your mailing list and hope I can read more of your great work. Thanks, Elliott.

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