On National Junk Food Day we look at how to stick to health targets. Sometimes obstacles get in the way, and science can help us understand more.
4 ways to control your junk food cravings, according to neuroscience
Ad hoc cravings can be the hardest part about staying loyal to your health objectives. No matter how you try, somehow the hunger pangs kick in and you succumb to the usual suspects lurking around the house or in a nearby store. So, what can you do to avoid this?
Doctor Sanjay Gupta, CNN’s chief medical correspondent and practicing neurosurgeon has some simple(ish) tips for you to follow.
1. Controlling emotions
The key to taking control of emotions such as stress is to “find an outlet,” Dr Gupta says, going on to advise that spending time with family and friends is one way to do this, as well as walking in nature, doing exercise and meditating.
2. Breaking the eating rhythm
The advice here is that a simple tea break, for example, can kill certain cravings by effectively distracting you from other alternatives. “Foods that keep your hands moving, popcorn, vegetables and a healthy dip,” are ideal for this, the doctor explains. And that leads neatly to the next top tip.
3. Be snack prepared
The above nibbles are described by Dr Gupta as “busy snacks”, that is, they occupy your fingers and mind so are a great option to turn to. What can often prevent this from being a success, however, is that at the point when you need the healthier bite, there is nothing around, so the obvious go-to temptations are chosen. Defeat this urge by always having your better choices prepared and in easy-to-grab portions.
Little bags of already cleaned and chopped carrot, celery, pepper sticks don’t take up much room in the fridge. That selection of dips could potentially last the whole week. Popcorn – not the one covered in sugar, of course – can be sitting near the microwave for a speedy three-minute cook. Consider what you like and how to always have it to hand.
4. Ask for help
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The final point here is really worth paying attention to. Some people are able to follow the above advice, as well as other hints and tips to meet their health goals, but not everyone can do it alone. So ask for support.
As Dr Gupta says, there is “no shame in seeking help if what you’re doing isn’t working. Talk to a professional about your emotions and how they might be impacting your dietary choices.”