Our environment is saturated in calories—cheap, tempting, unnecessary calories. You can’t run errands or take a trip to the mall without dealing with a constant barrage of junk foods. Human brains aren’t designed to say no to them, though they do no favours to our health.
Here are six strategies you can use to resist the flood of junk food fighting for your attention.
1. Don’t let yourself get too hungry.
If you’re too hungry, your gut signals tell the reward system in your brain, ‘You need to really be on the lookout and respond intensely to any food cues you see.’ Skip the crash diets and focus on the quality of the food you eat.
Junk food can override your satiety signals.
2. Don’t drink your calories.
Sugary drinks—soda, sports drinks, energy drinks, or sweetened teas—lead to weight gain. It’s not clear why. One possibility: liquid calories may not “register.” People eat only slightly less food when they drink a 150-calorie glass of cola with lunch than when they drink a zero-calorie glass of water or diet cola.1
3. Find foods that don’t cause war.
Hungry between meals? Try fresh fruit or carrots with hummus or plain Greek Yogurt with ¼ cup of berries ie. Foods that a combination of protein, healthy carbs, healthy fats and fiber. Try to identify foods that you enjoy but that don’t cause an intense internal struggle—‘I’m only going to have one bite of this but, oh, do I ever want more,’. That’s exhausting. The willpower parts of our brain can only take so much.
Fruits and vegetables are unlikely to override your satiety signals.
4. Address your stress.
Stress can be a huge cue. Notice the emotional triggers that can set you up to crave palatable rewarding foods. Go for a walk, call a friend, try some meditation, or distract yourself. The craving will peak and then go down if you don’t give in to it. Take 5-7 deep, calming breaths. It’s a great coping mechanism. Get into the habit of doing this before eating as well. Eat undistracted without TV or devices. You’ll actually be able to focus on the act of eating for energy and be able to slow down, taking time to appreciate the food.
Why does stress take a toll? When we’re stressed, the executive control system in the brain—the signal to stop eating—is weakened. Stopping ourselves from doing things we want is taxing and energy intense. So when we’re stressed, there isn’t as much energy for that.
5. Get enough sleep.
Insufficient sleep is associated with higher levels of the hormone ghrelin, which increases appetite and lower levels of the hormone leptin, which leads to feeling less full. This sets people up to gain weight.
Short on sleep? It could affect your appetite and your body composition.
6. Give yourself a break, educate yourself & get armed with the tools.
Have some compassion for yourself, because it our food environment is set up these days to make it more challenging for people to eat healthier. Be sure to book a complimentary consult with Sarah (info@nrg4lifefitness.net or 905-852-4750), certified nutritionist at NRG 4 Life Fitness and Get Fit With Sarah, to discuss how nutrition coaching, and our “Get on Track” program can assist you with your healthy eating goals.