"Enemy of Diet"... 5 Ways to Quit Junk Food When Losing Weight

Even though it's bothersome, I cook and eat at home.

I think it was something I could naturally reduce.

It would be helpful to keep this in mind if you are on a diet.

✔️ Even if it's bothersome, cook and eat at home

Cooking at home is one of the good ways to reduce junk food. People often rely on foods like hamburgers, donuts, and fast food for meals when they are busy. However, developing a habit of cooking at home can reduce dependence on instant foods. Previous studies have shown that people who cook frequently tend to consume more fruits and vegetables and less fast food compared to those who eat out often. They also tend to have lower obesity rates and spend less money on food.

Providing nutrients to the body according to meal times

Excessively restricting calories from your body through dieting or skipping breakfast out of laziness can make it easier to succumb to the temptation of junk food. When you skip meals and do not consume certain foods, the lack of calories from food can lead to cravings for snacks. There is also research indicating that skipping meals, such as breakfast, can lead to cravings for carbohydrate-rich foods at night. Of course, the necessary calories and meal times vary for each person, but generally, having regular and nutritious meals can help reduce junk food intake.

Getting enough sleep

Sleep, which is essential for health, also affects eating habits. When we do not get enough sleep, we are more likely to consume unhealthy foods when choosing what to eat. There are also research findings indicating that when we are sleep-deprived, calorie intake increases, and we tend to seek high-carbohydrate and high-fat foods such as snacks and junk food. Additionally, a study shows that a 33% reduction in time spent lying in bed leads to increased hunger and cravings for food compared to individuals with normal sleep. Therefore, getting enough sleep is important. Currently, the National Sleep Foundation in the United States recommends that adults sleep 7 to 9 hours per night.

✔️Stress management is also essential

Stress has a significant impact on physical and mental health and also influences food choices. Completely avoiding stress is impossible, but managing healthy stress can help reduce junk food intake. This is because stress is associated with hormones like cortisol that regulate eating habits and food choices.

Interestingly, short-term stress suppresses appetite, but chronic stress has been shown to increase cravings for and consumption of foods like junk food. A study involving 1,270 participants found that those with higher stress levels had a higher proportion of ultra-processed food intake. People with high stress levels consumed nearly twice as much ultra-processed food compared to the control group. It is important to consider personal stress relief methods and consistently try mind control techniques such as meditation, exercise, therapy, and spending more time outdoors.

✔️Regularly shopping and stocking up on food supplies

Stocking the kitchen with a variety of nutritious ingredients also helps reduce junk food consumption. According to a study, people who visit grocery stores more frequently tend to consume fewer ultra-processed foods than those who do not. It was also found that they tend to follow a nutritionally better diet.

If you're unsure about what foods to buy when grocery shopping, I recommend planning a weekly meal schedule and creating a shopping list. Making a list and shopping accordingly can help avoid impulsive purchases like junk food and also assist in building a healthier overall diet. Recommended items include fresh and frozen fruits and vegetables, nuts and seeds, canned and dried beans, poultry, fish, tofu, and other protein options, all of which are nutritious. Additionally, considering expiration dates while shopping can help develop more planned eating habits.

Jeong Hee-eun eun@kormedi.com

Health/Fitness

"Enemy of Diet"... 5 Ways to Quit Junk Food When Losing Weight