10 Reasons You're Always Craving Junk Food & 10 Ways to Stop
Beat Your Cravings Before They Beat You
Ever wondered why you always seem to crave junk food? Despite knowing it's unhealthy for you, you can't help yourself, and you still come home with a box of cookies or a bag of chips after your latest grocery run. How come it has such a hold on you—and how can you beat the addiction? Here are 10 common reasons you're always craving junk food and 10 ways to stop.
1. You're Tired
Not catching enough ZZZs can spike your cravings hard. Research suggests that sleep deprivation wreaks havoc on your hormones, causing ghrelin (the hunger hormone) and cortisol (the stress hormone) to increase, and leptin (the satiety hormone) to decrease. In other words, your brain on four hours of shut-eye craves comfort, making you reach for just that.
2. You're Stressed
When you're stressed, your cortisol levels shoot up and remain high, making you more likely to crave foods that you know will reward you and help you feel better. Many people use food to cope and muffle their negative thoughts and emotions, so it's no surprise that stress amplifies the need to stifle those feelings.
3. You're Happy
But guess what? You might crave junk food even when you're happy. Maybe you won an award, or got a promotion, or finally went on that dream vacation. Whatever it is, your brain wants to keep feeling this way, so you'll reach for celebratory foods like ice cream, cookies, and chips—not salad.
4. You're Addicted to the Ingredients
Maybe you don't actually want junk food. You know it's bad for your health, of course, but you can't help it—it's an addiction. And the reason for this is because the ingredients in junk food that make it taste the way it does light up the reward center in our brains the same way illegal substances, like cocaine, do.
5. You Have a Snacking Problem
Why do you always crave junk food? Probably because you're always keeping snacks around your house. It's hard to resist temptation when it's right in front of you, and if you already have a snacking problem on top of it, it's impossible not to give in.
6. You're Lazy
You could make a protein shake or a healthy salad, but that takes time and effort, and you just want something to eat quickly. When you're lazy, you're more likely to reach for things that can immediately satisfy you, meaning you stand no chance against junk food cravings.
7. You Have Low Blood Sugar
While hypoglycemia (low blood sugar) often makes you crave sugary things to bring your levels up, you may also crave salty food. Essentially, your body needs fuel, so you'll be overcome with the urge to eat just about anything in sight—preferably something that lights up the pleasure centers in your brain.
8. You're Dehydrated
Another reason you might be craving junk food all the time? You're dehydrated. Here's a trick you can try to determine whether you're just thirsty or are actually craving unhealthy snacks: drink a large glass of water and wait a few minutes. If your cravings go away, it means you were probably just parched.
9. You're Sad, Angry, or Just Emotional
Remember how we mentioned you crave junk food when you're stressed or happy? Following that same line of thought (and putting it simply), you crave junk food whenever you're highly emotional. If you're going through a rough breakup or a job termination, you may be more tempted to reach for foods that make you feel good.
10. You're Responding to Habits
If you're used to eating junk food all the time, you form a habit, making your body accustomed to it. And because habits are hard to shake, you can never resist the temptation. You're essentially acting on autopilot whenever the cravings hit.
Now that you're aware of the common reasons, how do you stop these junk food cravings? Let's cover 10 tips that may help.
1. Don't Keep Junk Food in the House
A simple trick to stop eating junk food? Don't have it in your reach. Even if you think you'll have enough self-control not to open a bag of chips or a tub of ice cream, you might be underestimating just how strong your cravings can get sometimes. Do yourself a favor and cross junk food off your shopping list.
2. Wean Off
If you think it'll be too hard to cut your addiction cold turkey, you can try weaning off junk food in other ways. For example, if you often buy chips every week, try buying them every other week. By easing off little by little, it may be easier to break the habit and addiction.
3. Plan Ahead
As mentioned previously, you might reach for junk food when you're lazy and want something that can quickly satisfy your hunger and cravings. If your weekdays are usually crammed with schedules, try meal prepping on the weekends. This saves up time during the week, and you'll have something far more nutritious to reach for when you're hungry.
4. Fill Up on Protein & Fiber
Junk food is often high in carbs, fat, sodium, and sugar. In other words, it doesn't take long for your body to break these components down, and they do little to give you proper fuel. Instead, fill up on protein and fiber, which help keep you satiated for much longer.
5. Don't Shop Hungry
Admit it: you're more likely to come out of the store with bags of chips if you went in hungry, even if you weren't planning on buying them. Don't let your stomach alter your shopping list—eat a filling meal before you head into the grocery store.
6. Choose Healthier Snacks
If you're not ready to quit junk food entirely, you can try to find healthier alternatives that are similar to the ones you typically enjoy. Make sure to scan the nutrition label before placing it in your cart, and go for snacks that boast simpler ingredients.
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7. Change Your Mindset About Junk Food
Or maybe the secret lies in how you think about junk food. You might currently associate it with positive thoughts and feelings, even if you know that it's unhealthy. To change your mindset, you may want to try watching a documentary and properly educate yourself on just how processed snacks are made.
8. Reduce Stress
As we've mentioned, stress can amplify unhealthy cravings. Whether it's carving out time in the day to meditate, exercise, journal, or engage in a hobby you enjoy, there are plenty of ways to give yourself a break. Don't let stress dictate your actions—take back control.
9. Get Enough Sleep
Another way you can reduce stress and stop junk food cravings in their tracks? Catching enough ZZZs. That means getting at least six to eight hours of shut-eye each night. If you're having trouble falling or staying asleep, it may help to practice good sleep hygiene or chat with your doctor about it.
10. Eat Regularly
While it's key to incorporate ample protein and fiber in every meal so that you stay full, it's also important to eat regularly throughout the day. Listen to your body for hunger cues, and practice mindful eating habits. If you skip meals or eat too little, you're more likely to reach for something unhealthy.
