Life’s Nitty Gritty

Tip No. 23: Plan to Avoid Junk Food

Unless you move to a macrobiotic commune in Oregon, kicking the junk-food habit can be tough. Junk food is convenient, marketed aggressively, cheap to buy and hard to resist. Most Americans fail to lose weight because they’re programmed to consume far too much and to choose foods that are saturated with fat and salt (“Supersize those fries?”). See Tip No. 24: Choose a Weight Loss Plan and take steps to reform that junk-food junkie within you.

Steps

1. Eliminate temptation at home. Clear out all the junk from your cupboards, and get the whole family on board for the effort.
2. Lay a healthful foundation by stocking up on ingredients for nutritious meals, desserts and snacks. If you eat healthy food at home, you won’t feel so bad when you splurge on an infrequent fast-food meal or candy bar.
3. Set realistic expectations for yourself by remembering to practice moderation. Total deprivation will only make your cravings more intense, so allow yourself a weekly treat for cutting back.
4. Identify those times of the day when you’re most vulnerable to a junk-food attack. Is it that relentless 3 p.m. cookie craving? The phone call from your client-from hell that spurs a run to McDonald’s? Prepare ahead of time by having healthy, flavorful alternatives on hand—and if you still need to indulge, just have a bite or two and toss the rest. Better yet, schedule alternate activities for those times when you’re most likely to face temptation.
5. Choose grilled or broiled versions of foods that are typically fried. Grilled chicken sandwiches, grilled chicken and rice bowls, sandwiches with no cheese and a small amount of mayonnaise, fat-free or baked chips, water, and salads with light dressing are available at most fast-food restaurants.
6. Focus on eating healthy foods. Be sure the snack foods you keep in plain sight and hidden away are all good choices. Keep a fruit basket on your kitchen counter, table or desk. If you stock the refrigerator with exclusively healthy foods, you’ll eventually overcome the urge for fat and sugar-laden treats.
7. Avoid situations that may encourage a junk attack, like sitting in front of the television all evening. Resist those evil vending machines at work by bringing your own healthful snacks and leaving your pocket change at home.
8. Cook large quantities and put extra meals in the freezer. That way you won’t be tempted to make a junk-food run on your way home from work. See Tip No. 297: Plan a Week of Menus.

Tips

Listen to your appetite and adjust portions and ingredients—rather than deny yourself— to moderate your diet.

Give alternative, healthy fast food a try. The vegetarian fast-food industry is quickly expanding.

Get in the habit of reading food labels: If the first two ingredients are fat and sugar, it’s junk food.

Warning

Don’t take labels at face value. Many “low-carb,” “low-fat” or “no-fat” products are still very high in calories and dangerous trans fats.