How to Stop Eating Junk Food and Lose Weight

by Millie

Last Updated on October 7, 2020 by Millie

We all know what to eat to lose weight and what foods will cause us to gain weight. Yet we can’t seem to eat healthy foods consistently. In time we relapse and cookies, chips, ice cream, cakes, and all the others that can be considered junk food will return to our diets. Why is it so hard? In my case, it is because for many, many years junk food tasted better than ‘diet’ food. But I have some tips on how to stop eating junk food and lose weight.

So far, my weight loss journey included vacation, Thanksgiving, Christmas, New Year’s Eve, my husband’s birthday, my birthday, my son’s birthday, and Easter. So as you can imagine, I have had to deal with many temptations to eat junk food while I successfully managed to lose 80 pounds in 7.5 months.

Here are my strategies on how to stop eating junk food and lose weight:

Don’t Buy Junk Food

Quite simply, the best way to stop eating junk food is to stop buying junk food. There is little you can do when all you have is healthy foods in the house. If you live with others, try to bring them on board by focusing on healthy food for everyone, not just on your weight loss. 

Also, it really is true that you shouldn’t grocery shop when you are hungry. An even better solution is to order groceries online. This way you are not tempted to pick up junk food. 

Have Healthy Food Everywhere You Can

a lot of healthy fruits including pineapple, watermelon, grapes, coconut, mango, orange
Have healthy food everywhere you can

So while we can restock what’s in our fridge and pantry. It’s more difficult in other settings, especially at work. Studies have shown that out of sight is out of mind. A study of Google employees concluded that the proximity of snacks increased consumption. 

So the best thing to do is always have healthy food with you, on your desk, in your car, in your purse, or anywhere you can think of. This is your health, so plan ahead and be armed with healthy food.

Break the Habit

There are certain situations or places, times when we are expected to eat junk food. For example, large buttered popcorn with large soda at the movies. A big slice of birthday cake at the office birthday party. The 3:00 pm trip to the vending machine. The Superbowl party, Christmas, Thanksgiving, or Easter. 

Alcohol is sometimes flowing freeing at some of these big events. And this makes it even harder to make better food choices. 

Try to break the habit. Think of the times when you eat junk food. Plan ahead. What will you have instead? How about a fruit tray instead of donuts at the next office meeting?  Can you make avocado brownies instead of chocolate cake? There are so many delicious, healthy alternatives to just about everything. 

Eat Before You are Too Hungry

When we are hungry it becomes harder to make healthy food decisions and frequently resort to what is nearby – junk food and fast-food restaurants. This Christmas I had a bowl of chickpeas just before I went to holiday parties. And it really helped to just nibble of fruit and vegetables because quite simply I wasn’t hungry.

Think of Junk Food as an Allergen

Last fall I did a lot of research on obesity and eventually started to think, in a simple way. that I am allergic to junk food. Of course, I’m not really allergic to junk food. But clearly, junk food is not good for me and my body reacts with excess fat. I see exactly what happens every time I step on the scale. 

Some people can eat junk food and be a normal weight. I am not one of those. So now when I am faced with the temptation of junk food I think that this is not good for my body; my body can’t handle this type of food.  

Remember How Hard You Have Worked

Another tip of how to stop eating junk food to lose weight is whenever I am tempted, I remember how hard I have worked to get this far. All the workouts I have done, all the planning, prepping, and cooking healthy meals. So would I let Oreo or Ben and Jerrys take all of that away from me? No, I will not!

Remember how much weight you have lost and how long it took you to get this far. Success breeds success. So continue to be successful and don’t fall into the junk food trap.

Don’t Forget What Happens to Your Weight

person standing on a scale weighting self
Remember how long it took for you to get this far

In addition to remembering how hard you work, don’t forget what happens to the scale when you eat junk food. I weigh myself every day and one of the things I am very much aware of is how much weight I gain when I eat crap and also how long it takes for me to lose those unnecessary pounds.

Schedule Treats

If all of the above strategies fail, then I schedule a treat. We live in the real world and there will be times that nothing works so I schedule when I will have the treat. Some people have a cheat meal once a week. In my case, now I schedule a treat every ten pounds of weight loss. It is easier to avoid temptation when you just had a cheat meal or one is coming up. 

For example, I promised myself a meal at one of my husband’s favorite restaurant when I lose 80 pounds. Well, I got to 80 pounds and I still haven’t had that meal yet. 

One study offered kids one marshmallow now or two if they wait 15 minutes. Those that waited for two marshmallows in 15 minutes grew up to have a number of positive attributes including lower levels of obesity.

left side with healthy foods and right side with unhealthy foods, tape measure in the middle
You can stop craving junk food and lose weight

Best 8 Tips to Stop Eating Junk Food and Lose Weight

There you have it – my eight strategies on how to stop eating junk food to lose weight. This is what has worked for me and I hope it will work for you too. I know it is not easy. But be patient. Be kind to yourself and don’t give up.

If I can do it so can you.

Do you have any other suggestions on how to stop eating junk food to lose weight? I would love to hear it!

How to Stop Eating Junk Food and Lose Weight

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Josh -

This is really important since I’ve been eating more than normal since we’ve been in quarantine. I’m not looking for a summer bod but more so an all-season bod I can be proud of.

Millie -

Hi Josh, Unfortunately, we are all eating our way through quarantine, but hopefully it will end soon and we can resume to a more healthy lifestyle and your all-season bod!

Emily Woodward -

This is really good advice! For me the best one is to just make sure I don’t have any in the house. It’s just too tempting otherwise! Thanks for the tips.

Millie -

Hi Emily, You are so right. Good strategy. You can’t eat what you don’t have!

Ana @labellesociety -

I am saving this post to show it to my boyfriend. We are addicted to eating burgers on weekends since we stated dating two years ago. We haven’t stopped ever since. Super good tips here, thank you for sharing.

Millie -

I know what you mean. Weekends are the worst for me. And now every day feels like a weekend. But I am sure with a little planning you can substitute burgers for something better. Good luck!

Ghulam Mohyudin -

It was perfect the first time. I learn so much from you as well! Keep it up great post.

Millie -

Thank you very much!

Natalie -

I love junk food. I know i need to get rid of it, especially out of my house. Otherwise i never stop eating it haha

Millie -

Hi Natalie, Getting rid of junk food and then not buying it, was the number one way I essentially stopped eating junk food. At least you found your solution!

esha charles -

Great tips.

Millie -

Thanks, Esha!


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