With summertime in full swing, many may be taking the time to eat healthier, but still find themselves grazing on unhealthy junk food.
For some, the hot weather can ward off cravings for heavy, indulgent foods that impact waistlines. But even then, certain treats are laden with extra ingredients, like salt and preservatives, still leave us wanting more.
Even if you want to give up tasty snacks like chocolate, crisps and sweets, this is easier said than done. However, one slimming expert has shared some small changes to can make to ditch junk food for good.
Michael Mosley, who promotes sustainable weight loss and pioneered several slimming diets, explained the scientific reasons why these foods are tough to give up.
Posting to the Fast 800 official Instagram page on Wednesday, he said: "There is something about junk food that seems to override our normal feedback mechanisms and encourages us to overeat."
Junk foods trigger the same brain circuits as addictive substances, which may why so many people struggle to give them up. Michael added that over consumption of ultra processed food can lead to weight gain and potentially chronic conditions such as type 2 diabetes and cardiovascular disease.
Luckily, there are little lifestyle adjustments you can make which will help you ward off those junk food cravings. From more sleep to keeping a food diary, here are Micheal Mosley's five top tips to stop eating junk food.
1. Prioritise a good night's sleep
Sleep plays a crucial role in your overall health and not enough can lower your inhibitions, making junk food temptations tougher to resist.
Michael explained: "Sleep deprivation peaks a lipid in your bloodstream called an endocannabinoid actually making eating more pleasurable. So try to get an earlier night, and reduce your risk of reaching for unhealthy food."
2. Pre-pack your lunch
It can be tough to plan your meals for the day, as many people live hectic lifestyles with ever changing schedules.
But Michael recommends carving out even the smallest bit of time to pack your lunch before heading out for the day. This is because many convenience foods that even claim to be healthy can be packed with sugar, salts and additives that can spur further cravings.
He said: "The convenience of eating on the go, and the kick that a sugar hit gives you while you’re out and about can result in poor food choices, so try to anticipate this if you know you’re going out. Pack your lunch ahead of time for a meal just as convenient, but without the negative effects."
3. Try simple swaps
Instead of quitting junk food cold turkey, Michael advises to start slow by making simple food swaps.
According to the health expert, gradually changing your habits can "rewire" your brain which can help make long term changes.
He suggested: "Switch out your daily chocolate fix for nuts and seeds instead, try Greek yoghurt with berries instead of pudding for dessert, or try swapping your simple carbs for a veggie alternative, like cauliflower instead of white rice."
4. Eat mindfully
We often find ourselves reaching for sweets without thinking about it, especially when our focus is on a task rather than the food itself.
But Michael says that paying close attention to what we are eating when we are eating "can make a big difference."
"Make sure that you eat mindfully, and focus on the textures, taste and smell of the healthier food you eat, and you might find a reduction in how often you reach for those mindless snacks," he said.
5. Track what you eat
Finally, Michael recommends keeping a log of what you eat each day, as this can ensure accountability.
Documenting your food intake may also open your eyes to certain habits you didn't realise you had.
He also suggests making a note of how you feel mentally and physically after eating high sugar or fatty foods as they may leave you feeling sluggish.
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