How to Stop Eating Junk Food and Lose Weight – 12 Tips for Success

by Millie

Last Updated on November 17, 2022 by irshad israr

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 other unhealthy foods 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. And junk food cravings are so much stronger than healthier options. But I have some tips on how to stop eating junk food and lose weight.

The good news is that it is possible to stop eating junk food and lose weight. You just need the right tools and information to reduce your junk food intake and eat healthier foods. I have had to deal with many temptations to eat junk food while I successfully managed to lose 80 pounds in 8 months.

First, let’s talk about how to mentally stop eating junk food. Just like any other addiction, breaking the cycle of junk food cravings requires a lot of willpower and determination. But it can be done! 

Start by making a list of all the reasons why you want to quit eating junk food. This could include things like wanting to lose weight, feeling healthier, or having more energy. The next time and every time you have a craving for junk food, refer back to your list and remind yourself of your goals.

Also, identify your triggers. What causes you to crave junk food? Is it boredom? Mindless eating? High-stress levels? Negative emotions? Hunger? Once you know what your triggers are, you can find other ways to cope with them.

Next, let’s discuss if you can actually lose weight by cutting out junk food. The answer is yes! a consistent intake of fatty foods, processed foods, sugary foods, soft drinks, and other unhealthy choices leads to weight gain. In fact, ditching unhealthy snacks is one of the best ways to shed unwanted pounds quickly. 

When you cut out sugary drinks and processed snacks, you’ll automatically start eating fewer calories. And as we all know, weight loss is all about creating a calorie deficit. So by cutting out junk food, you’re one step closer to your weight loss goals.

Finally, let’s talk about what happens when you stop your consumption of junk food. When you make the decision to quit Junk food, your body will go through withdrawal symptoms. You may experience headaches, fatigue, or irritability during the first few days or weeks. 

But don’t worry – these are all normal side effects of detoxing from sugar and processed foods. Just stick with it and soon enough you’ll start feeling better than ever! Your taste buds will adjust to less junk food.

how to stop eating jink food and lose weight
Don’t but junk food and have healthy food everywhere

How to Stop Eating Junk Food and Lose Weight

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

1. Don’t Buy Junk Food

Quite simply, the best way and easiest way to stop eating junk food is to stop buying junk food. You eat better when all you have is healthy foods in the house. If you live with others, 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 go to the grocery store when you are hungry. An even better solution is to order groceries online

2. Have Healthy Food Everywhere

When you’re craving junk food, try to eat a healthy snack, like fresh fruit, instead. Whole grains and lean protein are also good healthy options. This can help tide you over until your next meal and prevent you from overeating later on.

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 choices 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.

3. 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 or vegetable platter instead of donuts at the next office meeting? There are so many delicious, healthy alternatives to just about everything.

4. Eat Before You are Too Hungry

When we are starving it becomes harder to make healthy food decisions and frequently resort to what is nearby – junk food and fast-food restaurants.

5 Drink Plenty of Water

You have heard this before, but it is true and does work, drink lots of water. Often times we mistake thirst for hunger and end up eating junk food when we really just need to drink a glass of water.

6. Get Enough Sleep

Sleep deprivation can lead to poor food choices. When you’re tired, you’re more likely to reach for unhealthy snacks, fast food, and processed food to give you energy. A good idea is to try getting at least eight hours of sleep per night.

7. Exercise Regularly

Exercise not only burns calories but also releases endorphins that can help reduce cravings for junk food.

8. Keep a Food Log

Logging all the food items you eat is a powerful way to adopt healthy eating habits and avoid unwanted calories. You will seriously think more than twice when you have to write down that you ate a bag of potato chips or a chocolate bar.

9. 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.

10. Remember How Hard You Have Worked

stop eating junk food and lose weight person standing on a scale weighting self
Remember how long it took for you to get this far

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 sugar cravings 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.

11. Don’t Forget What Happens to Your Weight

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.

12. Schedule Treats

If all of the above strategies fail, then I schedule a treat. Some people have a cheat meal once a week. In my case, now I schedule a treat for every ten pounds of weight loss. It is easier to avoid temptation when you just had a cheat meal or one is coming up.

Best 12 Tips to Stop Eating Junk Food and Lose Weight

stop eating junk food and lose weight
You can stop craving junk food and lose weight

There you have it – my eight strategies on how to stop eating junk food and lose weight. This is what has worked for me to eat more nutritious foods and I hope it will work for you too. I know it is not easy. You may have a hard time and it will be difficult to quit cold turkey, but be patient. Be kind to yourself and don’t give up.

How to Stop Eating Junk Food and Lose Weight - 12 Tips for Success

You may also like


Josh May 7, 2020 -

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 May 7, 2020 -

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 May 7, 2020 -

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 May 7, 2020 -

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

Ana @labellesociety May 8, 2020 -

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 May 9, 2020 -

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 May 8, 2020 -

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

Millie May 9, 2020 -

Thank you very much!

Natalie May 31, 2020 -

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 May 31, 2020 -

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 June 9, 2020 -

Great tips.

Millie June 10, 2020 -

Thanks, Esha!


Leave a Comment