Have you ever wondered why you are not getting the results you are looking for for your health?
In spite of:
-Maintain good personal relationships
-Work hard and enjoy your work
-Choose healthy food options when you can
-Still, you are not losing weight or feeling as energetic as you should
Two words: Junk food
-Personally, I used to think I was on my way to being a model. But after a short period of making little progress, I realized that maybe the problem was me.
-And I discovered that the small amounts of junk food that I ate every day were the problem.
-This was my daily routine. Does it sound familiar to you?
-Watch TV? I’m going to eat a sandwich
-I’m bored? It’s time for a drink
-Did I skip breakfast? Mmmm .. I’ll eat a little pudding
-I’m tired? I’ll eat something that makes me feel better
-I’m sad? I’ll eat something that makes me feel better
Am I going to meet some friends? You have to buy alcohol and snacks.
-And the list can go on.
What I thought was a small influence turned out to be one of the things that were holding me back from meeting my goals. But the real surprise was not the amount of food he was consuming, it was the quality. Junk food is full of questionable ingredients and negative health consequences. So I needed to stop. But how to stop eating junk food?
Is it even possible?
Not only is it possible, but you can also make significant progress today.
Follow these 3 tips that you can put into action!
1. Decrease your cravings for junk food
Junk food has been designed to reach the “sweet spot” of the human appetite.
Basically, those foods cause us to have more and more cravings, even though our body is telling us that we are already satisfied.
These foods also spike our insulin levels (with sugar), causing us to rise a little (high) and then crash quickly (low).
The next logical step for you to get that high energy back is to eat more junk food. And so that cycle continues.
But here’s the problem.
Desire and satiety (this is how “satisfied” a meal makes us feel) are inversely linked.
This means that choosing foods for our meals that satisfy us enough will give us stable energy and reduce our cravings for junk food.
Eat these foods that satiate you enough:
-Potatoes or sweet potatoes
Avoid these foods that do not satiate you, and increase your appetite:
Here’s an idea on how to apply this tip, step by step:
Step 1. Choose take-out foods that satisfy you
-Check the list above.
-Find recipes that include them
-Choose these foods on your next grocery purchase so you always have them on hand.
Step 2. Identify and eliminate foods that do not satiate you from your diet
-Check the list above
-Throw away those foods or give them to friends or family.
-Foods that don’t satiate you are not good for you in any way, so don’t feel bad about it. Get rid of them!
Step 3. (Optional) Follow an eating plan so that consuming foods that satisfy you is automatic.
-The plan for your meals can make it very easy to eat healthily because it eliminates the need to find recipes and compile a shopping list.
-Now you know how to make your meals something that makes you feel more satisfied.
2. Eat less junk food by changing your environment
-Eating junk food depends entirely on your environment.
-If you go to see a sport, you eat hot dogs, nachos and beer
-If you go to meet some friends, they eat snacks and drink alcohol
-If you go to the movies, they buy snacks and soda
-If you watch TV, you eat potato chips and alcohol
-If you’re stressed at work, you go and buy a snack
-It has become the fact that any activity we do has a meal to go with it
Trying to get rid of those habits is almost impossible. But that’s okay: instead of removing those impulses we simply have to change our environment.
And this is how it works:
Step 1. Identify your drive, activity or action
Here is an example of how it starts:
– Boost: I want to relax after work
– Activity: So I’m going to watch TV
– Action: I am going to make snacks and buy french fries
Here is another very common one:
– Boost: I’m stressed at work
– Activity: I won’t do anything until it’s lunchtime
– Action: I’m going to buy a sandwich or some fries
This is what you are going to do: you are going to look for a pencil and a paper and you are going to write all those impulses, activities and actions that come to your mind right now
Step 2. Change your activity so that your action is automatically changed
– Boost: I want to relax after work
– Activity: I take a short 15-minute walk
– Action: I enjoy a relaxing walk without snacks.
By the way, most of the activities we choose to relax can really contribute to our stress levels (like watching TV or eating impulsively).
What actually makes us happy is something a little different.
– Boost: I’m stressed at work
– Activity: I am going to leave my mind blank without doing anything.
– Action: I enjoy a nice chat with my coworkers, I call my partner, or I walk a little.
On the same paper where you wrote this down, write down an alternative activity you can do when you feel an urge.
Step 3. Repeat for other actions involving “junk food”
You can change the way you meet your friends, how you enjoy your free time, and so on.
Do this exercise for the other main activities where you find yourself eating junk food.
But, there are times when you just want a snack.
That’s fine. Here is a way on how to do better.
3. Improve your nutrition by snacking on healthy meals
Would you like a snack. What do you do automatically?
You grab whatever you have on hand, in that instant.
Whether it’s at your desk, on your refrigerator door, in a compartment in your car, or in that closet so accessible in your home, eating a snack is about the easiest thing to do.
But this is a good thing because it is easy to improve the nutrition and frequency of your snacks
Follow these three simple steps
Step 1. Move your snacks to a place unfamiliar to you
If you have your snacks in a place known to you, move them around.
A lack of familiarity with the new site will work in your favor.
(Optional: if you are highly motivated, don’t bother with this step. Better get rid of the snacks)
Step 2. Choose to replace them with healthy products
-Instead of fries, choose nuts
-Instead of chocolate, choose fruits
-If you are not sure which are healthy and which are not, you can check this article on our website.
Step 3. Put your new snacks in the old place
That drawer where you used to keep the chocolate? Put your bananas, nuts, vegetables, and other snacks to go
Now when you automatically go for a snack, you’re going to satisfy your craving and improve your nutrition at the same time.
You May Like to read-https://netcrunch.co.uk/