How to quit junk food
Junk food tastes annoyingly good. There’s a reason for this – the food companies actually formulate each bite for maximum craveability with a specialized balance of sugar, fat and salt.
But while junk food tastes like another…it’s detrimental to your fat loss results.
Wondering what exactly classifies as junk food? You’re in good company, especially these days as many junk foods are being deceptively marketed and packaged as healthy choices.
Here’s the rundown on what classifies as junk food:
- Junk food has little to zero nutritional value
- Junk food is processed and packaged
- Junk food is high in sugar, fat and salt
- Junk food is high in calories
- Junk food is rarely eaten out of hunger
- Soda pop, convenience foods, packaged snacks, frozen treats…
4 Steps to Quit Junk Food
Imagine being 100% free of junk food for the next 30 days. How would your weight improve? How would you feel? How many empty calories would you save yourself from? Now let’s take some action!
Step #1: Get Rid of It
Step one is simple: get rid of all the junk food that currently resides in your home, office and car. Go through with a big garbage bag and toss anything that remotely resembles junk food. Remember, junk food is stuff that is high in empty calories.
Step #2: Stock Up on the Healthy Stuff
Don’t worry, you aren’t going to starve now that your junk food has been cleared out. Step two is where you go to the store and stock up on delicious, nutritious foods that will take the place of the junk food. Nuts, seeds, fruit, veggies, hard boiled eggs, meatballs, and hearty salads or burrito bowls (like the recipe below) are great items to have on hand. You’ll eat less of these healthy snacks, since these aren’t empty calories, but rather nutrient-filled calories that satiate.
Step #3: HALT!
When the next craving strikes you, tell yourself to HALT! This word is actually a handy acronym. Ask yourself, “Am I Hungry, Angry, Lonely or Tired?” If you’re hungry then reach for one of the healthy snacks from step two. If you’re angry, then explore the issue and seek resolution. If you are lonely, then reach out to a friend, instead of reaching for junk food. And if you are tired then make the time to grab a nap or get to bed early to catch up on sleep.
Step #4: Stick With It
The first day that you go without junk food will be the hardest day. The second day will be a smidge easier. The third day will be even easier than the second…and so on.
The fact is that your taste buds adjust to the foods that you exist on. When your diet is filled with junk foods then that is what your taste buds will crave, but as you shift to a diet that is filled with fresh, nutritious foods then your taste buds will forget all about that old junk food.
Stick with it, one day at a time, and you will break free from the grip of junk food addiction.
BONUS! Step #5…Join a Challenging Exercise Program
You didn't think I was going to leave this out...did you?!?!
When you include exercise as a routine part of your day, your body shapes up quicker than ever and junk food cravings fade faster.
Invest in yourself and get a trainer that is an expert in body transformation...one that will be passionate about getting you from the body you currently have to the one that you KNOW you deserve.
But be wise in your choice! Trainers are a dime a dozen. As there are many great trainers out there, there are just as many sub-par and par ones, too. Don't settle for bad-to-average. Go get yourself the best of the best! Look for a qualified and experienced individual that isn't just going to give you a workout...they are going to coach you to succeed.
If you are in Nashville and you don't know where to look, I highly recommend you check out one of the many superb trainers at Next Level Fitness. Feel free to email me today if you have any questions or desire more information.
Fiesta Bowl with BBQ Tofu
When it comes to your diet, small and steady changes made in the long term will make the biggest impact on your fat loss goals.
Take this fiesta bowl, for example. We’ve taken a traditional burrito bowl and have lightened it up by using quinoa instead of rice. Feel free to top this flavorful bowl with chicken or steak, if you’d prefer rather than tofu. Enjoy!
Courtesy of RealHealthyRecipes.com
Here’s what you need
- 1 (14oz) extra firm tofu, pressed and sliced
- ¼ cup low sugar BBQ sauce
- 2 cups red quinoa, cooked
- 1 (15oz) can black beans, drained and rinsed
- 1 small red bell pepper, seeded and diced
- ½ cup canned corn
- ¼ cup goat cheese, crumbled
- 2 Tablespoons fresh cilantro, chopped
- 1 teaspoon olive oil
- 1 teaspoon fresh lime juice
sea salt and black pepper to taste
- Preheat the oven to 350 degrees F. Lightly grease a casserole pan with olive oil. Arrange the tofu slices in a single layer in the pan and bake for 30 minutes, flipping each slice halfway through. Cover the tofu with the BBQ sauce, turning each slice to coat each side. Bake for 15 more minutes. Set aside.
- In a large bowl combine all of the remaining ingredients, and top with slices of the BBQ tofu. Enjoy!
One serving equals: 266 calories, 4g fat, 67mg sodium, 38g carbohydrate, 8g fiber, and 15g protein
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James Cipriani - CPT
- Master Level Personal Trainer
- Leader in the Fitness Industry for over 20 Years
- Over 30,000 Personal Training Sessions Completed
- Countless Success Stories, and
- YOUR Fitness and Nutrition Coach in Nashville, TN!
My Place or Yours!
Come to my facility located in the Music Row section of Nashville.
In-home Personal Training available in all of Nashville, Belle Meade, Brentwood, and Franklin.
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Results begin with the Program, Me as Your Coach, & YOU!
Jim's Cutting Edge Exercise Success Guidelines...Are YOU Meeting Them?
If you're not meeting your weight loss goals, of course how you eat is one of the first fixes you should be looking at. BUT...one of the EASIEST things to change is your exercise variable.
Specifically...Frequency AND Consistency.
In a week, at a MINIMUM, EVERYONE should be getting in 4 Days combined of Resistance Training and/or Interval Cardio Work
That means, if you work with me...
1 x Week, you should be adding:
- 1 more Resistance Training day on your own plus 2 Interval Cardio Sessions. OR...
- 2 more Resistance Days on your own plus 1 Interval Cardio Sessions.
2 x Week, you should be adding:
- 2 Interval Cardio Sessions. OR...
- 1 More Resistance Training Day done on your own PLUS 1 Interval Cardio Day.
3 x Week, you should be adding:
- 1 Interval Cardio Day.
On top of this, as an added BONUS, EVERYONE would benefit from adding 1-2 Steady-State Cardio Sessions in a week.Go for a walk. A jog. Hop on a bike. Whatever you choose, just get moving at a steady pace and do it for 40-60 minutes. Of course, this will be depending on the time availability in your personal schedule AND your desire to get results.
Are you meeting the Cutting Edge Exercise Guidelines?