First, understand the definition of “junk food.”
Junk food = foods that have little to zero nutritional value, are high in calories, usually highly processed, ready to eat with little preparation, and are normally high in fat, sugar, and/or salt. It’s also known for “empty calories” – which means you are getting no nourishment (i.e. – vitamins, minerals, fiber, healthy fats, water, etc.).
Second, understand how “junk food” works in the body.
According to David A. Kessler, author and Harvard-trained doctor, lawyer, and former medical school dean, “‘Highly palatable’ foods — those containing fat, sugar and salt — stimulate the brain to release dopamine, the neurotransmitter associated with the pleasure center, he found. In time, the brain gets wired so that dopamine pathways light up at the mere suggestion of the food, such as driving past a fast-food restaurant… Once the food is eaten, the brain releases opioids, which bring emotional relief. Together, dopamine and opioids create a pathway that can activate every time a person is reminded about the particular food. This happens regardless of whether the person is hungry.”
Third, ask yourself what is happening at the very moment you are overwhelmed with “junk food” cravings.
Are you stressed, tired, bored, angry, overwhelmed, unhappy, depressed, or maybe even drunk? All of these feelings contribute to your cravings. When you pause and think about where you are in the moment, you will recognize that the “call to eat” may have nothing to do with hunger, and everything to do with what you need to handle in your life.
Fourth, establish your health goals (and maybe put it in writing or tell a friend).
Almost every person I’ve encountered thus far in life, wants to feel (and look) confident, strong, beautiful, and plain ol’ GREAT (in their own way). If your health goals are to have energy (to play, work, and enjoy), have a healthy body (inside and out), and feel phenomenal (clear headed, optimistic, and joyful), then it’s time to put yourself at the top of the list (mind, body, and soul). Once you’ve established your health goals, you can ask yourself if the “junk food” in front of your face will support what you are up to.
Fifth, prepare a “world” of healthy foods.
I say world, because your environments that you spend most of your time include your home, work, and maybe your car. In each of these places, your task is to make sure that you have whole, real foods (prepped and ready to enjoy) at an arms length. Remember “junk food” is everywhere and it’s not going away, so it’s your job to surround yourself with foods that uplift you.
Sixth, be inspired by those that have made the shift.
There are lots of people who have made drastic “edits” in their lives to choose other options. Be inspired by those folks because they are living proof that with goals, persistence, hard work, and nutritious food, anything is possible.