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At Last – A Junk Food Junkie’s Solution to Losing Weight!
Have you ever tried to lose weight by simply deciding to stop being a junk food addict? Finish the last 4 Oreos in the bag, then spend the next three or four days eating nothing but yogurt, chicken, and a bland salad. So what happens? You find yourself opening a new bag of Oreos because you feel that life isn’t worth living if you can’t be happy about what you’re eating.
Do not worry. This happens to most junk food addicts because they think they can only lose weight through willpower and a sudden change in their diet. While this looks great on paper, it doesn’t work for most people because the approach is what we call cold turkey. Changes must happen gradually in order to work in the long term.
Face the facts first. You’re a junk food addict. You have been eating fast food for a long time and it is extremely difficult for you to eat carrots instead of those delicious McDonald’s fries. It took you years and years to get out of shape and become sedentary. If it had happened overnight, you would have noticed it. No one can easily break a long-standing habit.
In order for someone to lose weight and keep it off forever, they must lead a healthy lifestyle. Knowing this is important because it is the ultimate goal for anyone who wants to lose weight. Living a healthy lifestyle involves exercising, eating right, and feeling good about the areas in your life that bring you joy. All on a daily basis.
Your first thought is probably that it takes too much work to kick your junk food habit and lead a healthy lifestyle. Exercise every day? Who has time and energy for that?! And eating right will get you back to those sweet salads again, right? Wrong! People who lead a healthy lifestyle eat McDonald’s French fries and Oreos. They just don’t eat them all the time.
As for exercise, all a person needs to stay fit and active is 30 minutes. Walking, running, cycling, dancing, rollerblading, skiing… it doesn’t matter. If you can’t spare half an hour every day to ensure the health of the only body you have to take care of in your life, you need to make more changes than just losing weight!
What does all this have to do with how you can stop being a junk food addict? A lot! Now that you know living a healthy lifestyle is the ultimate goal, you can set a road map to get there. Everyone wants to be there overnight, but setting a realistic timeline for achieving your goals is a more effective and productive approach.
Your parents probably told you to eat your vegetables when you were a kid. Somewhere along the way you decided to eat for yourself and junk food replaced what you always knew was a healthier choice. The shocking value of going back to those vegetables without continuing to eat junk food won’t sit well with you. I say keep eating your junk food.
What? Continue to eat fast food? Yes, that’s my advice. But here’s the catch. Instead of eating fast food every time you sit down for a meal or snack, choose one meal a day to change to a better food choice. I told you it would be gradual. If you usually eat Cheez-its every day at 3:00 PM for a snack, eat a bowl of granola cereal instead.
After making this small daily change for a few weeks, discipline yourself to take it to the next level. Now that you’re okay with good food once a day, go for two! It can be two snacks, two meals or a snack and a meal. This time I would go for a meal because it will speed up your weight loss more than changing your snacking habits every day.
So after a month of this, you’re not actually eating junk food all the time, right? You’ve probably lost a little weight, but you can still eat pizza every Friday night. Hmmm…interesting how this works. Now that you’re well on your way to eating right without giving up the foods you love, it’s time to think about exercise.
We’ve already established that you don’t have 30 minutes a day to sweat it out on the treadmill. OK, how about 5 minutes? All have a 5 minute walk around the block. Spend 5 minutes a day doing this for a week. Once you start to feel better, and you will, you’ll want to do it more often. I can almost guarantee you will find 10 minutes in your busy schedule.
Continue at this speed. Increase your exercise time by 5 minutes each week. After a month and a half you will be up to 30 minutes and that’s it! Whether you want to continue to improve your health is your own choice, but most people only need 30 minutes of continuous exercise a day to maintain a healthy weight.
Even if you’re reading this and know you can eat better than one meal a day or exercise for more than 30 minutes, don’t do it. You will burn out just like every other time you tried to lose weight. Keep it gradual and you’ll eventually get to the point where you’re actually exercising and eating healthy most of the time without thinking twice about it.
This approach worked for me 15 years ago and I have maintained a 70 pound weight loss ever since. I had severe asthma and couldn’t exercise at first, but as my body became healthy, I suddenly found myself medication-free and out on my bike every day. Words cannot express how happy I am to be able to do this now and to breathe properly now.
In order for things to change, you have to change. Just remember that kicking a junk food habit doesn’t have to happen overnight. In fact, the more gradual it is, the more effective it will be in the long run.
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