Want to learn how to stop eating fast food? If you want to curb your fast food cravings and eat less of it, here are 11 simple steps you can take.
In this article:
- Plan Your Meals
- Drink Water
- Please Your Sweet Tooth Naturally by Eating More Fruits
- Avoid Going Cold Turkey — Cut Down on Fast Food Gradually
- Eat More Protein
- Fight Fat With Fat, but Make Sure It’s the Right Kind
- Avoid Starving Yourself
- Find Other Activities for Stress Relief
- Change Your Mindset About Fast Food
- Have Enough Sleep and Rest
- Slow Down and Be Purposeful With Eating
How to Stop Eating Fast Food: 11 Simple and Easy Ways
1. Plan Your Meals
One way to help you cut back or eliminate fast food from your diet is through meal planning. Here are some ways on how meal planning can help you stop eating fast food:
- Most, or all, of your meals, are accounted for, so there’s no reason for you to get fast food.
- Even if you’re feeling lazy, which can often lead to fast food runs, you’ll have something to eat.
- Your food is already prepped, so you’d have to finish it to avoid wasting food.
2. Drink Water
Sometimes, your body may tell you that you’re craving junk food when you’re just thirsty.
Whenever you find yourself craving fast food, try drinking some water. After a few minutes, you may find yourself feeling less hungry.
Drinking water won’t just help you get rid of fast food cravings, but it can also reduce your appetite and lose weight. Another benefit of drinking water is it also allows your body to replenish lost liquids.
3. Please Your Sweet Tooth Naturally by Eating More Fruits
Do you always get fast food cravings in the middle of the night? Have you noticed that those cravings come in at very inconvenient times?
Whenever you start craving a burger, try eating an apple instead. Not only will you eliminate unhealthy processed food, but you’ll also treat your body to healthy, natural food filled with vitamins and minerals.
Fruits also contain fiber, which can help stabilize your blood sugar. The sweets you get from fast-food restaurants give you a sugar crash, which won’t happen when you eat fruit.
4. Avoid Going Cold Turkey — Cut Down on Fast Food Gradually
For some people, fast food is naturally their first choice. Whether it’s because of the immediate satisfaction it brings, cheaper prices, or convenience, it’s easy to become addicted to fast food without noticing it.
To counteract this addiction, you can slowly remove fast food from your diet. Try to minimize your visits to just once a week, then soon, transition to stop eating fast food for a month.
Going cold turkey increases the risk of you letting go of your self-discipline and going back to fast food. Doing small changes can help you stick to your goals better and help your body adjust better.
5. Eat More Protein
Protein can fill you up for a longer period and stop having cravings. Here are some protein sources you can integrate into your diet:
- Seafood, particularly fish
- Soy products like tofu
- Legumes and beans like chickpeas
- Dairy products like milk and cheese
- Eggs and poultry
- Lean meat
- Seeds, vegetables, and nuts
6. Fight Fat With Fat, but Make Sure It’s the Right Kind
Fat may be good or bad for the body, as long as it’s the right kind. In particular, saturated fats should be avoided. These include:
- Butter and ice cream
- Fat from beef and pork
- Poultry skin
- Dark chicken meat
- Fatty portions of mutton or sheep meat
Eating the right kind of fat can help you curb your cravings while keeping you healthy. Here are some sources of healthy fat:
- Fatty fish
- Healthy nuts
- Dark chocolate
- Whole eggs
- Chia seeds
7. Avoid Starving Yourself
Don’t wait to eat until you’re starving. If you’re already in this state, you’ll want to reach for something fast and convenient — fast food.
Eat at the right time, and avoid waiting until the last minute to eat. Additionally, if you are hungry, try to stay away from fast food joints so you can literally distance yourself from temptation.
8. Find Other Activities for Stress Relief
Stress eating is real, and people eat more as a way to cope with their stress. To combat this, look for healthier ways to deal with stress.
One practical way is to find a hobby, like:
- Exercising or playing sports
- Volunteering for a charity or a non-profit
- Crafts like sewing or woodwork
- Artistic activities like writing and painting
- Low impact activities like yoga and tai chi
9. Change Your Mindset About Fast Food
For some, reducing their fast food intake means handling their mindset before anything else. Some people may see eating fast food as a treat, but you can spin it in a more negative way to help you overcome your cravings:
- Think about how unhealthy and processed these foods are and how they can negatively impact your body. They can even cause pain, like stomachaches and headaches.
- Tell yourself that fast food is poorly prepared and made and could give you food poisoning. This might trick your mind and cravings since you’ll associate fast food with getting sick.
10. Have Enough Sleep and Rest
A lack of sleep means a lack of energy. To compensate, the body tricks you into consuming more food, and this could inevitably lead to fast food since it’s fast, convenient, and cheap.
Don’t neglect sleep, so you don’t end up eating more than you should. If you’re having trouble, make your room more conducive for sleeping to induce sleepiness.
11. Slow Down and Be Purposeful With Eating
Mindfulness can also come in to help you overcome your fast food cravings. Practice mindful eating so you’re more present and aware during meal times.
Slow down and chew carefully, so you can appreciate what you’re eating and avoid any distractions while you’re eating.
This can help you learn to listen to your body — are you really hungry or just craving? From there, you can act accordingly instead of giving in impulsively.
Learning how to avoid eating fast food can be difficult, especially if it’s already a habit. With these 11 easy and simple ways, you can slowly remove fast food from your diet and overcome your cravings for it.
We hope these tips help you discover how to stop yourself from eating fast food and get you on the right track to becoming a healthier you.
How often do you eat fast food? What are some of the difficulties you’ve encountered when trying to stop eating it? Share your experiences with us in the comments section below.