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Your Step-By-Step Guide To Knocking Out Those Food Cravings

Beat the endless cycle of needless snacking the healthy way—forever!

® 2015 All Copyrights Reserved by Ironbuttz

Introduction: Begin By Understanding Your Own Nutritional Needs

Chapter 1: Understanding Biology, Obesity And The Body: Are You A Food Junkie?

Chapter 2: What Happens To The Brain When You Eat Junk Food?

Chapter 3: Start Training Your Brain To Hate Junk Food

Chapter 4: Solving The Junk Food Cravings And Living Fuller And Healthier

Introduction: Begin By Understanding Your Own Nutritional Needs

The facts are real, there never has been more of a profound time in history in regards to the awareness of food and nutrition by doctors, nutritionists, dieticians PT’s, and even the individuals who want to live healthier today. It can be so very difficult because there are food companies which continue to push bad food choices into our faces, riddled with high cholesterol, fat, sugar and sodium!

Due to the fact that many people have extremely hectic lifestyles today, poor food choices are much higher risks. Turning to junk food for energy has become far too easy as well, but this isn’t sustainable. Even when you become preoccupied with cutting back on fat or sodium, you still have to worry about sugar content. It can all become extremely confusing.

It’s a fact too, even foods you once thought were healthy for you—you might be discovering these really aren’t, and in fact, might even be contributing to your addictive lifestyle as well. You never want to allow food to have power over you, but once you cave in to a craving that is exactly what you’re doing. You can tell yourself all day long: “Today is the day, I’m going to break the cycle—I’m going to succeed,” but it is so easier said than done. Do you have the commitment?

If you’re going to win the fight against obesity and if you’re going to achieve your aims, goals and ambitions for fitness you have to develop a personal awareness about food and how it impacts you. When you consider the fact that more than 2/3rds of Americans alone are obese, finding solid ground and developing a nutritional awareness can be hard. If it were easy there wouldn’t be the issue of obesity all across the globe. This is why we want to discuss the issues with junk food and those cravings too, because these are exactly the problem in the war on obesity.

If yourself, or anyone you know has a BMI that is under 25 then this is a healthy classification. However, if you have a BMI 25 to 29 or over, you are running a risky line with your health, and definitely classified as obese. If you don’t begin to understand these facts and begin developing an awareness of nutritional awareness for yourself, you could fall into those statistics that just aren’t good—which are all about poor food choices and unwanted poor health due to obesity.

According to the Food Research And Action Center, obesity and poor nutritional habits is one of the biggest concerns among medical professionals and parents especially. Since junk food eating normally begins in childhood, it’s somewhat embedded into a lifestyle. So, what can an individual do? How can you break poor nutritional habits, cravings for junk food and finally stop exacerbating health problems due to these bad habits? If you started as a child, and your parents never enforced healthier eating habits upon you, this is going to be an uphill battle. Still, it is achievable and something to be proud of when you make it!

Understanding Biology, Obesity And The Body: Are You A Food Junkie?

Break away from overindulgence! This is the primary problem among most people, no matter if you engage in fitness activity or not, just as mentioned earlier. No one should constantly overindulge in eating! While it makes perfect sense to have a bad treat now and then, it is simply the wrong choice if you consume unhealthy food sources on a consistent basis. This is exactly what creates an addiction, and it happens with anything in life.

You should clearly be seeing and learning what the causative factors for junk food addictions and obesity clearly are today. With all the advertising in one’s face day in and day out for bad food, or other bad choices in general, it can be too much for some, and they find themselves in a constant struggle against obesity and poor nutritional choices themselves. The psychological effects that come with all of this are truly terrifying, and with a larger waistline come a whole host of other issues as well.

Obesity opens the door to bullying when one is young, something that is truly awful. Depression and mood swings are common as well. In fact, 8% of obese Americans are severely depressed, specifically those over the age of 29. Some from the outside might look in and blame it on the individuals themselves, but there is absolutely no one who can be judged, or judge, when only that individual knows the full story.

Some good news here, to help those who are struggling with eating healthy is to begin keeping that personal record of individual responses to specific food choices! This is an important plan for most individuals seeking a guaranteed way to break the bad food habit.

It’s natural to see that only those who have been there and who have become educated can really understand the battle against these adverse issues. No one wants to be obese, or unable to run a mile, or worse—unable to walk their dog down the street, but for some, this is life. There are cases where it isn’t just a lack of nutritional education creating the problem—sometimes it is just a sluggish metabolism and an inability to turn away from food’s that should be limited.

So, this can all go back to the metabolism and how the digestive system works when breaking down food. Too many processed foods create a desire within most to have more, and it is just like any other addiction, as mentioned. Many of these processed food choices are filled with unnatural ingredients as well, some possibly even toxic to the body. While they are made up of many chemicals, fake flavorings, and high sugar content, the body still digests them, but not as it does with whole grain foods.

Consider what this does to the brain as well and then you might have a very clear idea of why yourself, or others go back to bad junk food. For starters, unhealthy food triggers the release of dopamine in the brain, and this is a feel good chemical. Dopamine makes you feel good, so it isn’t hard to understand why people might choose ice cream, potato chips, or some snack cake for fast pleasure. This illustrates that junk food isn’t all about any lack of will power, but more about the chemical make-up of the brain.

Let’s give you an example here. You’re hungry, starving actually and you don’t feel like slicing up an apple or peeling an orange, so you immediately reach for those flavorful orange, fluffy cheese puffs. You don’t stop to consider the orange dye, or the excessive salt, or not even the hydrogenated oil within them. They make you feel good for a little while but you come down from that pretty fast and are hungry again.

It’s a vicious cycle, and one that can slowly destroy your body and lead to premature aging too. Also, you’re hurting your brain and once your mind believes it needs these processed foods, it is extremely difficult to tell the mind it really doesn’t.

If you haven’t caught on already, this is what screws with a persons glucose levels constantly, and this dietary habit actually creates the risk for many diseases such as diabetes—diseases that could be prevented if these types of food cravings could be controlled. Remember, it acts just like someone with alcoholism or a drug dependency. Even caffeine can become something many depend on to function.

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Your body actually gets so it screams for these poor food choices and once you’re hooked it is the hardest habit to break—some say harder than breaking the smoking habit! Suddenly, before you realize it, over time your body needs more and more of these bad foods, and you eventually become desensitized to what is happening. There have actually been scientific studies carried out illustrating what happens to the mind when an abundance of junk food is consumed.

Now, if you don’t want to turn into a habitual “junk-a-holic” do something now! Hopefully you’ve begun to understand how it works, but there is so much more you need to learn. A pertinent fact that is important to learn right now deals with the socioeconomic circumstances. The CDC shows that the poorest nutritional choices which create obesity begin with the African American race, then to Hispanics and thirdly to Caucasians. Remember, even if you’re active, this doesn’t mean you’re the healthiest or making the right nutritional choices for yourself either.

Believe it or not folks, just living the tasty life long enough can create binge eating, and other eating disorders you just don’t want to have to battle. These are avoidable. While this doesn’t happen to everyone who eats junk food, it is necessary to understand that it does impact thousands. Obesity is extremely high all across the globe right now and this has all been due to so many bad food choices, always in our faces.

Can you believe that some who have lived a very poor, unhealthy dietary style actually exhibit brain wave patterns like those of a cocaine or crack addict? According to a recent article in Nature Neuroscience, it’s a fact. One of the best ways to break the cycle is to never start it, but that’s easier said than done. If you can somehow design yourself a plan, such as planning menus, choosing healthy deserts to make and more, you’ll slowly begin to adjust to a healthier way of eating.

Seriously, let’s really make it clear here now. Food addiction is a very serious problem and it can be far more complex than what people truly see it as. This is actually a very unhealthy relationship with food, and it is quite common in many eating disorders, which again, is another thing that was earlier pointed out. These food addictions can start for any number of reasons, and it is a good idea to be able to identify the triggers that are associated with unhealthy eating habits.

To understand what the signs and symptoms of a true junk food addiction might be, we have listed several of these below. It is hoped that by actually visually seeing these, individuals might better be able to identify what is triggering the desire and craving. Furthermore, by seeing these characteristics of a junk food craving listed, an individual who isn’t sure of they have one can identify the signs of this. So, here these extremely common symptoms are now:

If you have eaten but still struggling with hunger cravings and even dwelling on poor food choices, this is not normal.
If you allow yourself to have a sweet treat, or a salty treat but don’t seem to know when to stop eating it, this could lead to a serious addiction.
If you’re eating to an excessive point and feel you are constricted in your own clothing, this is a serious problem.
If you become exhausted after eating this is a clear sign you’re overindulging and should stop.
Excuses for eating bad is just bad—if you’re doing it there is an issue here.
Feeling guilt for eating something is a clear sign it might not have been the healthiest of choices—you should not feel guilt for eating.
If your storing food in a hidden place no one knows about you definitely have an addiction.
If you’re feeling out of control and don’t know how to stop it is time to figure out what you can do to heal your body and mind.
If you notice swelling or what is known as “fluid retention” this is abnormal and could signal an addiction to poor food choices.
If you’re lying to others about your eating habits because you feel ashamed, this is just the same as guilt.

If, at any time, anyone has had thoughts, feelings or emotions such as these listed associated with food, their eating habits or their lifestyle in general, there is a strong likelihood that a food addiction might be present. If this is the case, seeking counseling or even speaking with your primary care provider might be a good idea, simply because these behaviors can definitely lead into other health problems.

When you have an addiction such as this, even having junk food in moderation can be a terrible idea. So, if you have read that having sugary treats occasionally, or having other unhealthy or overly processed foods one time a week is okay—this isn’t okay if you truly have a food addiction. The fact is you’ll never be able to break through this cycle if you continue to put these very foods into your body.

While people without a food addiction can get by with having a cheat meal or some sweet treats ever so often without complaint, those with junk food addictions just can’t do this. You could compare this to someone with a smoking addiction as it works in a very similar way. As mentioned earlier, any type of addiction is hard to break and sometimes it takes concentrated effort with a food addiction.

What Happens To The Brain When You Eat Junk Food?

The brain works in funny ways. When it comes to the desire for junk food, the brain is exactly what is responsible for these cravings. It’s not always about will power at all, which we might have mentioned. Sometimes your brain becomes accustomed to very specific food choices and when the body doesn’t get these you actually go into a withdrawal, just like other addictions.

You can have mood swings, severe fatigue; lack of concentration, lost thoughts or confusion, a lack of motivation, depression and even more. However, as soon as your body receives that bad food you dissolve all of these adverse symptoms. Still, you’ll be stuck in that junk food cycle as well. So, do you have to struggle through junk food withdrawal to beat the vicious cycle?

The sensations of the food, the flavor, the shape, the satisfaction, it all impacts the brain and creates the desire for more. When you eat really good food it is pleasurable, but of course that is your brain allowing you to gain pleasure. From the smell to the actual crunchiness of some foods—it all plays a part. Research has shown that many brand companies do this intentionally, because they know how the body responds and why shouldn’t they? They had to eat junk food too, to know what emotional state one would have from it.

You see, these advertisers are the very reason many people get addicted to junk food, and regardless of how bad they know it is, it’s all about demand and control. It’s about money too. You just have to learn a way to move away from all the bad hype and eat differently. While healthy food choices are no where as entertaining as seeing a celebrity drink a can of coke, or drinking it yourself, at least you know you’re resolved to stay healthy!

Your brain really does enjoy a variety of food, which is why it can be so easy to turn to junk food, because it simply tastes better and there is far more choices available. Here is a fact—if you have to continuously eat the same foods, such as chicken, broccoli, cabbage, green beans, lean beef and other healthy choices, you’ll quickly become bored. Guess what, this will make you crave sweet foods, or salty foods. If you get no pleasure from food then your brain will actually make you become depressed and sulky! Yes, it really will.

Junk foods never become boring because you never lose pleasure from eating them and therefore you never lose that sensory experience which is all about smell and taste! Junk food creators have designed these to keep your brain stimulated (not surprising), which is why you just can’t keep your hands off those Cheetos! In fact, you really might drool for them, even if you just had this snack the day before. It’s amazing, the differences between healthy and unhealthy! Even calorie density has a role to play, though this is stepping over to the more scientific side of things to explain.

Let’s consider calorie density with junk food and other unhealthy food sources as well. What is it, or what could it be about the calorie density of these foods that cause the brain to tell your body you want more. What makes hunger return so quickly? You’ve probably heard it before. Many of these quick, overly processed food choices trick the body into thinking it is getting fuel that is good at that time, but it only lasts for a short period, causing many to crash and then reach for more. This is a problem.

When it comes to calorie density, it is the receptors within your mouth and your digestive system that actually are fooled. The brain is told about the proteins and fats, and even carbohydrates, but not that these are bad. The fact is the junk food gives just enough calories to make the body think it is full and fueled properly when it really isn’t. It’s all about the chemical exchanges! The craving turns into a cycle of going back for more, because you just don’t stay satisfied very long.

In the next section we are going to tell you about how you can actually train your brain to despise junk food, and it works! This works very similar to hypnosis for those who want to stop smoking. There is no guarantee it will stick, but it’s worth trying. If you’ve ever had a food you used to love but developed a dislike due to a bad experience or becoming ill from it, the idea we are going to present to all the readers next is much like this, so let’s take a look now!

Chapter 4: Start Training Your Brain To Hate Junk Food

You can train your brain to hate junk food; it’s been scientifically proven! It’s amazing, don’t you think? It comes down to shopping healthier, avoiding the bad food areas, and telling your body what it really needs. For example, when you are out shopping for your groceries, avoid inner aisles that are chocked full of bad foods! Don’t let your cravings control you—you need to be in control of them. Furthermore, when you read a food label, if there is a multitude of ingredients listed you don’t understand, don’t purchase the food.

Foods like, Oreo cookies, many frozen items, peanut butter crackers, cheese doodles and more have tons of cancer causing ingredients that aren’t good for you. The labels speak for themselves, so stay away from them. You can train your brain to not want them when you educate yourself. Now, you can actually train your brain to prefer healthy foods, specifically if you purchase foods that are far healthier for the body. Do you see how this comes down to the consumer’s habits themselves? You can control what you put into your body.

Behavior psychologists believe it takes approximately 21 days to train the brain to accept other food choices, but for some people it is quicker than this. If you’re worried you’ll have bad side effects from going to a bad, junk food diet to a healthy, sensible diet, these are very minor. You can gradually wean yourself from junk food, but it is better to make the decision to not buy any of it. When the temptation is not there the mind is more willing to change.

Also know your trigger foods, once you do you’ll have more control over the temptations and you can actually direct your mind to other options without much stress. For instance, try freezing red grapes instead of having sugary popsicles. Also, you can freeze banana slices dipped in cocoa and rolled in coconut for a nice sweet treat. We know it’s not the same as having an ice cream sandwich but your body will thank you for making these changes.

Now is the best time of the year to begin on a healthy diet anyway, it’s getting ready to be watermelon season, one of the most healthy fruits for the body, and this gives you an ideal water source! From fresh strawberries, blueberries, blackberries and fresh made cheese to nuts and seeds—your choices are abundant! Start training the mind to see these foods as the best for you now!

Solving The Junk Food Cravings And Living Fuller And Healthier

Why not start a nutritional journal? Of course, there are already those like fitness pal and others, but what is really meant here is to have a personal diet journal, one you can look back on in privacy and see where the issues might be. This helps to develop the awareness that has been being mentioned here, within these pages. If you don’t remember, nutritional awareness implies you are an observer over your own emotions and habits, monitoring mistakes and correct nutritional choices in hopes you can gain some control over cravings and your health.

All of this requires you being total honest with yourself because if you’re not then you’ll truly have trouble making ground, whether it is with fat loss or muscle gains. You also have to be thorough and document everything you put into your mouth, and down to everything you drink. This can help you keep up with calories, fat, sugar and so much more. Perhaps you can even discover what times you have the worst bad food cravings.

Something new you all might not be familiar with has to do with the environment you eat in. Science has shown if you eat alone, in a darkened environment you’re more apse to eat more than you should and feel guilt following doing so. Perhaps if you can choose a more open environment, and not consistently eat alone you have more of an opportunity to be junk food cravings? It is a thought that just might give you some ground.

When you do eat, don’t eat fast, and never go and not have water. You can minimize just how much food you might eat if you follow these specific tips. Remember too, this all helps to support your well-being! It’s important to realize that you are going to be far more apse to eat badly when you don’t take time with your food and really focus on the benefits the right choices are providing to your body. Junk food eaters never stop to consider what these bad foods are doing to their bodies, at least not when they are eating them. Once you become more aware of your food choices as an individual you’ll be less inclined to reach for the potato chips or cheese puffs and more likely to choose black grapes and peanuts. Furthermore, you’ll hopefully soon discover the right attitude (one such as this described) will finally keep you out of the yo-yo dieting so many fall prey too. Developing a healthy lifestyle pattern changes everything, both physically and mentally.

Truly, this is yet another proven way to help an individual begin to discover some reliable ways to beat the junk food cravings, or poor food choices in general. There are also specific exercises you might perform to help sharpen your mental awareness and keep you focused on exactly what you’re putting into your body. You can learn to distinguish between real hunger and just the desire to want something sweet or salty, which is known as “mouth hunger”. You can also begin to use figures to determine your hunger level, much like on a pain scale. It might seem strange, but it is effective.

Another mental exercise you can do is notice things such as headaches. Begin to notice when these come on. Do you develop them after eating or when eating, or perhaps waiting too long too eat? Do you get them after eating a sugary snack? This all helps to determine how your body is responding to specific food sources and it helps you to understand how your metabolism works to digest various consumables.

If your goal is to live healthier and begin developing a healthy body, these tips and the advice above can be an extraordinary great starting point. It’s totally up to you though. We understand it takes time for you to become accustomed to not eating bad food, but you have to be consciously ready to take action and not cave into the cravings too. If you read the section on exactly what happens to your brain when you eat junk food, you should have a clear comprehension on why these habits are so hard to break for so many. Though not impossible, as we’ve emphasized, it can take a long time to remove the desire for potato chips and replace that with carrot strips.

If you really want to beat the junk food cycle then you’ll stop buying junk food altogether. Easier said than done, right? Yes, we know. However, this is the one guarantee you won’t cave to those cravings—when it’s not conveniently available you’ll choose other sources that are, healthy choices too.

We want you to always remember that yes, it is very satisfying to appease a craving, but is it worth it? Your brain can release dopamine and other feel good chemicals from health foods too; you just have to know which ones will satisfy you just as well as bad food will. You don’t have to continue with heavy carbohydrates and chocolate treats to feel good—and remember, you’re only left with frustration a few hours later, but healthy food won’t do this to you.

If you’re ready to begin a smart strategy and you want to really start feeling great about yourself, leave the emotional eating in behind and take the first steps in resolving your issues with food. Write instead of eating, drink water instead of cramming potato chips, and get out and walk if you can’t stop yourself in your home. You have to just work with what you can and tell yourself you’re going to be so much happier in the end!

There are many soothing activities you can engage in to keep your mind off of food. As mentioned in this work, the more you eat healthy, and the more active you become, the far quicker you’re mind will progress to a far better well being, it’s a fact! Don’t think you’ll never have another piece of cake again, but at least you won’t feel like you have to have it to survive.

Good luck, and you’ll get there, it just takes patience. Starting small will give you those big gains, but don’t ever cave in to those junk food cravings again! Verbalize it to yourself and believe in your new strategies. Don’t let anyone else persuade you to go back either; it will just be a mistake. Remember, this is your choice, and your decision. Once you begin making progress you don’t ever want to go back, just as the previous cigarette smoker never wants to go back. Stick to your guns and live a happy and healthy life! Don’t ever go back to looking like this guy!

Impressum

Tag der Veröffentlichung: 01.07.2015

Widmung:
Loose the munchies and get into the new skinny! If you want energy and if you want to beat out chronic fatigue, the right nutrition is the answer. Forget about the calories and begin to look more at the ingredients and those labels! Too much sugar and excessive carbohydrates are what create the problem. Here, we get a little friendly and personal; helping you to discover what might work out best for you, as an individual. We all know what it’s like to fight that nagging craving. You don’t have to feel like you’re the only one!

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