How to stop eating junk food

You train consistently. Your meals are mostly on point. Yet the results aren’t happening the way you expected.

It’s not you. It’s the junk food.

Junk food is everywhere, and in this age of slick, deceptive marketing tactics, it’s harder than ever to spot it. Food that is high in sodium, sugar and high-glycemic carbohydrates are packaged, labeled and promoted in ways that make them seem healthy.

Here are some simple rules to follow that will help you identify hidden junk food and avoid it:

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  1. Party In Your Mouth Syndrome. If it tastes too good to be true, it probably is. Your worst enemies contain the trifecta of sensory overload: sweetness, saltiness and high fat content. These foods, such as a salted caramel brownie, are difficult to resist and almost impossible to stop eating once you’ve taken a bite. Know thy enemy and stay away … or, opt for home-baked versions with almond flour (instead of white flour), sea salt and minimally processed, lower glycemic sweeteners (like coconut palm sugar or raw honey).

  2. Don’t Be Fooled By Labels. If a packaged food is labeled with all sorts of buzz words — “all natural!” “organic!” “healthy!” “vegan!” “gluten free!” — beware. Go deeper and read the nutrition label and ask yourself, “What are they trying to hide?”

  3. Know Your Triggers. When you reach those points in the day when you crave sweet, salty processed snacks, stop and think before acting impulsively. Carry a small notepad or use a note-taking app on your phone (like Evernote) and take some notes about how and what you’re feeling in that moment and what stress you’re experiencing. If you learn to recognize and diagnose the triggers for your cravings, you’ll have a better chance of curbing them.

  4. Quality Over Quantity. Buying in bulk can seem sensible because it’s economical; you get a lot of quantity for your buck. But you also wind up with way more processed, sugary, salty options in your pantry. The “health tax” of overeating these foods far outweighs the perceived savings at the checkout counter. Real, whole, fiber- and protein-dense foods have great health benefits, and also help you feel full sooner during meals and keep you satiated longer. (There’s a reason behind Lay’s age-old marketing slogan for their potato chips — “Bet You Can’t Eat Just One.”)

  5. Slow Down. Even in instances when you can’t control your food choices (business dinners, travel), you can ALWAYS control the pace of your eating. By eating slowly (chewing each bite at least 15 times, or putting your utensils down between bites) will help you recognize fullness signals from your digestive system and allow you to stop before you’ve overeaten.


Would you like a comprehensive, step-by-step plan to help you stop overeating junk food? Fill out the form below and we’ll send you access to our latest FREE resource: “Why It’s So Easy To Overeat Junk Food And 7 Ways To Stop.”

Let us know in the comments how these strategies are working for you, and always feel free to reach out to us if you need a personalized plan.