WHY IS IT HARD TO STOP EATING JUNK FOOD?

You look around and, to top it all off, there isn't even a dog to blame.

Curse.

It's not your fault.

If you've ever been through this, mindlessly reaching into a bag of chips and then realizing you've inadvertently eaten the entire family portion, you've probably felt frustrated or even embarrassed.

But with ultra-processed foods, the odds are against you:

It's you against dozens of taste test groups, clever marketing, and a mix of flavors, chemicals, and textures designed to make your brain explode with pleasure.

From a business perspective, this makes sense: the more you eat, the more you buy. Cha-ching!

Ultra-processed foods are not evil.

And you're not broken if you feel like you can't control yourself with certain foods.

But if these foods make you feel sick or out of control, here are some strategies that may help:

1. Pay attention to your chewing.

Processed foods are designed to dissolve quickly in your mouth with as little effort as possible.

Next time you eat them, note:

• How many times do you need to chew before the food disappears?

• Does the flavor improve the more you chew?

• How satisfied do you feel after a few bites?

Compare it to a real food, like an apple or brown rice.

2. Narrow down your options.

Studies show that we eat more when we have a wide variety of flavors available.

This is known as the “buffet effect” : you go from the pasta station to the ribs station, then to the dessert bar, and then back to the pasta.

With so many delicious options, it's hard to stop.

Without judging, count how many highly processed foods you have at home. Typically, the more options you have, the easier it is to overindulge.

3. Identify patterns.

We use food for many things other than nutrition.

For example, if we feel sad, we might eat a cookie to comfort ourselves. For a while, we feel better.

If you find yourself eating without being physically hungry, try to find the trigger. Ask yourself:

🤔 What am I feeling?

🤔 What time is it?

🤔 Who am I with?

🤔 Where am I?

🤔 What thoughts am I having?

Keep track and look for patterns.

If you feel ready to try it, you can replace food with another action.

For example, if you tend to drink wine and eat ice cream when you're lonely at night, try taking a warm bath and listening to a funny podcast.

Cravings and snacks are part of modern life: they're delicious and everywhere. And you don't need to eliminate them completely.

But by paying attention to your own behavior and with a little practice, you can build a healthier relationship with these types of foods.