{"id":10444,"date":"2025-10-09T16:01:51","date_gmt":"2025-10-09T22:01:51","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=10444"},"modified":"2025-10-09T16:01:51","modified_gmt":"2025-10-09T22:01:51","slug":"kicking-the-junk-food-habit","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2025\/10\/09\/kicking-the-junk-food-habit\/","title":{"rendered":"Kicking the Junk Food Habit"},"content":{"rendered":"

Kicking the junk food habit is made more difficult because the balance of fat, sugar, and salt in junk food is irresistible. According to Denis Faye<\/a><\/strong>, author of this post, “The first place to look for proof is the ever-mounting pile of scientific evidence, including a study out of Sweden showing that the hormone ghrelin, which activates the brain\u2019s reward system and increases appetite, reacts similarly to sugar and alcohol”. To learn how you can kick the junk food habit, scroll down to read the rest of his post.<\/p>\n

\"Kicking<\/p>\n

True story: I was a fat kid, peaking at about 225 pounds by age 18. In my more socially awkward moments \u2014 and there were many \u2014 junk food was my best friend. Or so I thought. When my algebra class crush gave me the \u201cjust friends\u201d speech or a so-called buddy would jokingly call me \u201cFatso,\u201d nothing said acceptance like a pint of Rocky Road and half a package of Nutter Butters.<\/p>\n

Today, I weigh about 160 and I\u2019d love to tell you those urges are behind me. Sadly, they\u2019re not. On bad days, it takes a concerted effort not to pig out. My name is Denis Faye and I am a junk-food junkie.<\/p>\n

Given our nation\u2019s exploding obesity and diabetes rates, you very well could be too. The good news is that with a few tricks and a little hard work, together we can keep those sugar monkeys on our backs under control.<\/p>\n

Why We\u2019re Hooked on Garbage<\/strong><\/h2>\n

It\u2019s safe to say that junk-food addiction is a very real thing. The first place to look for proof is the ever-mounting pile of scientific evidence, including a study out of Sweden showing that the hormone ghrelin, which activates the brain\u2019s reward system and increases appetite, reacts similarly to sugar and alcohol.<\/p>\n

Then there are the increasingly decadent foods we have 24-hour access to. In his book\u00a0The End of Overeating<\/em>, Dr. David Kessler theorizes that manufacturers have, over the years, engineered the balance of fat, sugar, and salt in junk food to the point of making it irresistible. He refers to our gluttonous response to this crack-ified food as \u201cconditioned hypereating.\u201d<\/p>\n

Most of this current thinking revolves around physiological factors, such as the fact our brains are hardwired to seek out highly caloric foods as a \u201cfeast or famine\u201d instinct left over from caveman days. Unfortunately, human beings are slightly more complex than our primitive ancestors. By adulthood, most of us are a hodgepodge of neuroses and psychoses for whom a Twinkie has become a security blanket, so this urge to splurge will never completely vanish. Sure, you can retrain your body to crave healthy food, but your psyche may never stop seeking validation, Hostess-style.<\/p>\n

How to Keep That Addiction Under Control<\/strong><\/h2>\n

Luckily, a well-trained body goes a long way toward helping a slightly off-kilter mind. For example, if I were to force down that aforementioned slice of Sara Lee heaven, I\u2019d get physically sick. After years of clean eating, my digestive system has lost its ability to handle the toxic effects of a sugar hit like that, not to mention the preservatives and additives. Thanks in part to these newfound \u201climitations,\u201d today I can walk away from the cake or limit myself to one or two bites \u2014 but that\u2019s taken years of training.<\/p>\n

But it wasn\u2019t easy. If you\u2019re going to break a sugar habit, it\u2019s going to take time, patience, and willpower. But take it from a guy who used to work his way through an entire box of Cap\u2019n Crunch for breakfast: If I can do it, so can you. Here\u2019s where to start:<\/p>\n

1. Throw away all\u00a0that junk food in the house<\/strong><\/h3>\n

Think of the stereotypical image of the woman getting dumped by her boyfriend and climbing into bed with a tub of Ben & Jerry\u2019s. If that tub wasn\u2019t in the freezer to begin with, odds are that our protagonist would have instead settled for a soak in the tub.<\/p>\n

There\u2019s also \u201cunconscious eating\u201d to worry about \u2014 when you just grab a bag of fried carbs while you\u2019re sitting in front of the tube and stuff your face for no reason. If you don\u2019t have access to the junk, the only bag you\u2019ll be able to grab will be filled with baby carrots. If someone brings some junk over for a dinner party, enjoy it with them and dump the rest when they leave.<\/p>\n

2. Eat 80 percent clean<\/strong><\/h3>\n

Relax with that other 20 percent. Just because your kitchen cupboard no longer looks like a movie-theater concession stand doesn\u2019t mean you can\u2019t live it up sometimes. If most of your diet is super tight, you\u2019re doing great, so cut yourself some slack.<\/p>\n

When I made my first big push to clean up my diet, Friday was Cookie Day. I ate like a saint six\u00a0days a week, but every Friday I had a giant chocolate chip cookie and a latte. Knowing I had Cookie Day to look forward to made all the celery on the other days much more palatable.<\/p>\n

3. Make a comforting ritual out of eating healthy<\/strong><\/h3>\n

The fact that Cookie Day was a ritual was also quite helpful. Unhealthy eating is often ritualistic \u2014 something comfortable and constant you can depend on. Not only can you have your own Cookie Day \u2014 a conscious, controlled, weekly moment of indulgence \u2014 but you can replace unhealthy rituals with healthy ones.<\/p>\n

For example, I used to drink at least two servings of alcohol a night. I\u2019d have wine or beer with dinner and then another one when I was sitting around reading or watching TV. When I realized that second drink wasn\u2019t doing me any favors, I replaced it with a cup of herbal tea.<\/p>\n

The 21-day-to-form-a-habit thing has no scientific backing, but eventually a behavior pattern will set in. In my case, after three weeks, I stopped missing that second beer. Then, after a few more weeks I really started craving the calming, peaceful feeling my cup o\u2019 chamomile gave me. Now it\u2019s a nightly ritual.<\/p>\n

4. Carry healthy foods with you at all times<\/strong><\/h3>\n

If you carry a purse or a backpack, throw an apple or some raw nuts in there. In this Fast Food Nation, it\u2019s pretty easy to find yourself in situations where you\u2019re hungry, and shucks, you just have no choice but to buy a donut because that\u2019s the only thing you have access to. You don\u2019t have that excuse if there\u2019s a snack in your pack. Here are a few to consider:<\/p>\n

    \n
  • Fresh fruit (apples, plums, pears, and stone fruit travel well!)<\/li>\n
  • Dried fruit (it all travels well!)<\/li>\n
  • Raw nuts<\/li>\n
  • Whole-grain crackers<\/li>\n
  • A\u00a0Shakeology\u00a0packet<\/li>\n<\/ul>\n

    5. Discover new, yummy fruits and veggies<\/strong><\/h3>\n

    There\u2019s a lot of weird, healthy food\u00a0out there. Sometimes, we avoid fresh produce because we\u2019re either bored of the same old oranges or there\u2019s a stigma associated with particular produce. Dad just forced you to eat asparagus one too many times.<\/p>\n

    If this is a problem for you, buy fruits and veggies you don\u2019t recognize. If you don\u2019t know how to prepare it, do an internet search for \u201c(produce name) + recipe.\u201d You might stumble on a new flavor that completely blows your mind.<\/p>\n

    For me, that magic fruit was the cherimoya, or \u201ccustard apple.\u201d They\u2019re green and scaly on the outside and thick, white, and creamy on the inside, with a rich taste as sweet and satisfying as the richest sorbet. My mouth is watering just writing about them.<\/p>\n

    6. \u201cBinge\u201d on healthy foods<\/strong><\/h3>\n

    I\u2019m probably the only person who will ever give you this advice since it\u2019s a wee bit questionable. Every once in a while, something emotional triggers me, and I need to eat junk. Someday I might completely conquer this urge, but not yet. When I feel this happening, I hit the fridge and \u201cpre-binge\u201d on healthy foods, mainly raw veggies. Sooner or later, the ice cream or chips come out, but by that point, I\u2019m so full of broccoli or spinach that I\u2019m not physically capable of doing too much damage. Dysfunctional? Maybe, but a vast improvement over the alternative.<\/p>\n

    You might be one of those lucky souls who just decided to walk away from the candy counter and never looked back. Good for you. I\u2019m not one of those people. Eating right is much easier than it was 20 years ago, but it\u2019s still a process. That said, the rewards are innumerable, so why don\u2019t you set down the pudding pop, grab a peach, and join me?<\/p>\n

     <\/p>\n

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    Kicking the junk food habit is made more difficult because the balance of fat, sugar, and salt in junk food is irresistible. 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