Content

• Steps
• Advice
• Warning

If you are trying to reduce junk food, you should know that about 90% of young people in Vietnam snacking at least once a week (2012 survey). It's hard to cut down on junk food when it's a pervasive part of culture, but once you take steps to change your habits, you'll find that it's not as difficult at all. you think.

Steps

Method 1 of 3: Eat Well at Meals

1. 

   Eat three balanced meals a day. Meals include a variety of nutrients that will help satisfy your body's hunger. You need to remember to develop a balanced diet to ensure that you will not crave junk food.
   • Remember to consume foods high in protein, healthy fats and carbohydrates at lunch, not fast foods. They will keep you from feeling hungry during the day.
   • Try to include other foods such as avocado. Avocados have been shown to make you less hungry. Research has shown that people who take avocados at lunch feel full about 25% longer after a meal.

2. 

   
   
   Remember to eat breakfast. A high-protein breakfast will help you feel full in the morning and at night. You should try to take at least 35 grams of protein with breakfast to maintain fullness longer throughout the day. A few ways to add protein to breakfast include:
   • Eat eggs.
   • Start your day with yogurt.
   • Drink protein shake.

3. 

   
   
   Eat dinner later, and be sure to focus on foods such as rice, beans, and meat. You need to set the right time to eat dinner so that you can digest food and not feel hungry before going to bed.
   • Eat soup.
   • Gain muscle with salad.
   • Use more soybeans. A compound in soy head has been shown to suppress appetite. It will help you control this situation.

4. 

   
   
   Use protein rich foods to prolong feelings of fullness. Protein takes longer to digest. This will help your meals stay in the stomach for longer. Check the labels on foods for sale in supermarkets when comparing them. This method will help you to choose products to prevent hunger.

5. 

   Try to consume healthy foods that will keep you full for a long time. High-fiber varieties will help you do this. Foods that keep you from feeling hungry include oats, grapefruit, or popcorn. They will suppress cravings between meals.

6. 

   Choosing better body fat. The fats found in peas and olives, for example, will keep you fuller for longer. Stay away from saturated fats as they will increase your appetite for snacking. Many snacks are high in saturated fat, and they will keep you in the cravings cycle.
   • Every gram of fat contains more calories than any other macronutrient. This means they will maintain and improve feelings of fullness for longer.

7. 

   Spend more time on meals. Taking the time to chew your food thoroughly will help slow digestion. It will also give your body more time to let you know that you are full. Research has shown that people who chew slower experience less hunger. advertisement

Method 2 of 3: Write a Food Diary

1. 

   Keep a food diary. Write down all the foods you consume each day. This approach will give you a better overview of the type of food you eat, allowing you to plan how to change it. Taking the time to think about when, how, and what foods you eat is key to controlling how you consume food. Unconscious eating contributes to unhealthy snacking and eating habits.
   • Looking to buy a notebook.
   • Keep a record of when, where, what, and how much food you have honestly consumed.
   • Take note of your feelings.

2. 

   Write down the definition of “junk food”. Research has shown that junk consumer definition plays an important role in limiting conceptualization in their behavior. If you don't understand it well, it will be difficult for you to fix it. Set your boundaries, Determine what snacking means for you.

3. 

   Make a specific meal plan. The timing of breakfast, lunch, and dinner should be at least 3-4 hours apart. Having a meal schedule will help you to plan how to cope when you feel hungry. You can use a food journal to determine the best time to eat.
   • This is essential, especially in the early stages, to ensure that your main meals are well planned and separated enough that you don't have leftovers to eat at the end of the day, or worse still, nothing to eat.

4. 

   Analyze your food diary. Find out when you eat the most, and then what kind of snacks you consume between meals. This way, you will be able to define your goals. Nothing can beat a well-thought-out and well-planned strategy.
   • Observe the framework.
   • Check out diversity.
   • Be positive. This is your way of supporting yourself.

5. 

   Cut them down one at a time. You don't have to stop snacking in the short term. Even if it's your ultimate goal, starting with small steps will help you formulate a goal that is easier to accomplish. You should think of it as a process of small battles, rather than the outbreak of a big one.
   • Starting slowly will help you get used to the new routine.
   • In the beginning, you can cut the amount of snacks in half.
   • Do not snack for one day, and do the same for the next. After 7 days, you will notice that you don't need to snack. Next week, you can choose another food that you want to stop using between meals.
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Method 3 of 3: Develop a Habit to Stop Snacking

1. 

   Chewing gum. Gum will help you feel as if you are eating food. It will also help you overcome your oral fixation. The taste of candy mixed with the busyness of the mouth will help curb the cravings. Look for sugar-free gum if you are controlling the calories you consume.

2. 

   Drink coffee or tea. Caffeine not only helps to recharge when you feel sluggish, but it is also an appetite suppressant. When you want a snack, you can have a cup of coffee or tea. It will give you a bit of energy and help extend the time you wait until your next meal.

3. 

   Do exercise. Sports are not only good for the body, but also help to reduce cravings for junk food. 15 minutes of moderate or intense exercise will help reduce snacking. Think about a variety of interesting remedies that can help reduce your craving for snacking. Also, if you give in to your appetite, burning these extra calories will keep you from feeling too bad.
   • Play an active sport.
   • Find the gym in the area.
   • Take a martial arts or yoga class.
   • Go dancing.
   • Do something to keep your hands busy.

4. 

   Get enough sleep. Sometimes the best way to avoid late evening snacking is to go to bed. Napping is also pretty good at preventing yourself from unexpectedly slipping your hands into a bag of pre-packaged potato chips.

5. 

   Drink water every time you have an appetite. Water will help you feel full, eliminate artificial hunger, contain no calories or make you feel guilty. This method will help you build self-control, improve skin and overall health. Water is especially important if you are following a high protein diet to curb hunger, because it is a necessary part of the digestive process. If you're also exercising and using coffee to prevent yourself from snacking, drinking water will help you avoid dehydration.
   • Bring a water bottle.
   • Be sure to drink a glass or two of water at the restaurant.
   • Drink carbonated water.

6. 

   Find what disgusts you. Smelling the element's disgust will eliminate your cravings. When you want to have a snack, smell the rubbish or vinegar. Cleaning the trash or the toilet will put an end to this.

7. 

   Tie the elastic around your wrist. Shoot the rope in your hand when you crave a snack. This action will help you form the connection between feeling squashed and your desire to snack. Gradually, it will help control your appetite.

8. 

   Imagine that you ate. There are many new types of diets that have to do with your desire visualization. Similar to the feeling that the 10th piece of chocolate won't be as delicious as the first one, you can imagine you ate a certain food for the 9th time to minimize your overall appetite. Try to imagine that you've run out of a box full of snacks.
   • This may make you crave at first (the "stimulating effect"), but you will get used to it later and will no longer feel like snacking as much as before. You may not even want snacks at all.
   • For this method to work, you need to imagine that you are consuming foods that you want to avoid, and in large quantities.

9. 

   Keep yourself busy. It's easy to let go of your hunger when you're busy doing something challenging and / or fun. Try to pursue a hobby, or do something productive. Replace bad habits with new, better habits. This is a great way to control unhealthy eating habits.
   • Housecleaning.
   • Call your friends.
   • Go for a walk.

10. 

    Hypnosis. Self-hypnosis, or asking a professional to help you, can be a great way to manage the behavior you want to change. Research has shown that hypnosis provides significant benefits for people trying to reduce unhealthy eating habits. You can visit a hypnotherapist in your area, or search online for the hypnotherapy CD for weight loss.

11. 

    Ask your friends for help. You should choose someone you know for sure that they will be there to support you whenever you have doubts about your ability to succeed. When you have a craving, you can phone them and let them advise you to avoid doing this. You can even eat with them, and the conversation will slow you down, making you feel full longer. advertisement

Advice

• Never snack while watching TV. This action will prevent you from remembering about the amount of food you have consumed; and you won't stop snacking ..
• Stay away from triggers that trigger your desire to snack.
• Regular early brushing can help curb your cravings at night.

Warning

• Consult with your doctor before making a big change in your diet, in case you need to snack between meals for medical reasons.