7 Strategies to Outsmart Junk Food Cravings

7 strategies to outsmart junk food cravings

Junk food cravings are your worst enemy if you want to lose weight.

When it comes to satisfying cravings, it is hard to make the right choice as junk food can seem so delicious. It’s the 21st century and “junk food” has gone global. For better or for worse (mostly worse), junk food is now available everywhere. It is hard to beat the temptation to eat these unhealthy foods when you see them wherever you go!


Outsmart your junk-food cravings with these 7 strategies


  1. Put your healthy snacks where you can see them

Position your nutritious foods in highly visible spots. For example, if you had pre-prepared red peppers and they were clearly displayed, it would be much more tempting to enjoy them with hummus.

Researchers from the journal Health Education & Behavior conducted a study and found that those who kept fruits as the only item on their kitchen counter had a lower body mass index (BMI) than those whose visible counters were filled with candy, cereals, and soft drinks.


  1. Drink water

Feeling hungry all of a sudden? It could be thirst in disguise. Before reaching for junk food, try having a big glass of water and waiting a few minutes. You may find that the craving disappears. By recognizing thirst for what it is, you can save yourself from unnecessary calorie intake and enjoy the health benefits associated with drinking plenty of water. Drinking lots of water can truly help you lose weight!


  1. Eat a high-protein breakfast

If you want to beat junk food cravings later in the day, eat a protein-packed breakfast.  An easy way to do this is to include eggs as part of your breakfast; however, as eggs can become mundane, make sure you explore other foods high in protein that could serve as a substitute.

Add variety to your breakfast with these proteins:

  • Greek yogurt
  • Peanut butter and other nut butters.
  • Beans
  • Milk
  • Cottage cheese


  1. Buy pre-made meals, if you don’t like cooking or you don’t have time to cook

You can look for pre-made meals from a café, grocery store, or food service. There are lots of businesses that offer healthy pre-made meals that you can freeze.

You can also save healthy leftovers from dinner for a midday snack.


  1. Steady your blood sugar levels

There is a direct link between high blood sugar levels and junk food cravings. If your blood sugar levels are constantly high, you might struggle to control your cravings. Intense cravings make it almost impossible to resist temptations like chocolate, doughnuts, fatty fast food, and other carb-rich foods.

To keep your blood sugar levels stable, you’d want to avoid eating highly processed foods and rather opt for foods rich in fibre.


  1. Work on stress management

There is likely an emotion accompanying your cravings. Of course, sometimes you just plain love the taste of a brownie or need a pick-me-up for your energy; however, when particular feelings are present it is common to reach for unhealthy snacks and meals. Consider if you are using food to bury emotions, keep yourself occupied, or procrastinate. Be gentle and patient with yourself and try to find alternate paths. When a craving strikes, attempt to divert your attention somewhere other than food or drinks and do things that truly matter to you.


  1. Think about junk food differently

By training yourself to view their most-craved junk food in a negative light, you might be able to crush your desire for it.

Things you can do when you have an intense junk food craving:

  1. Imagine you are already feeling full.
  2. Imagine you have just sneezed on your food.
  3. Know that you can save your junk food for later.
  4. Think about the negative consequences of eating junk food.



Beating a junk food craving is no easy task. By following these seven strategies, you can be well on your way to eating healthier and beating those intense cravings. 


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By maintaining even blood sugar levels, you’ll feel more satisfied after meals, allowing you to eat less while still feeling nourished. Say goodbye to the constant hunger and hello to controlled cravings! Stable blood sugar levels help you regain control over your appetite and suppress those nagging food cravings that can sabotage your weight loss efforts.


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