It can be very hard to stop eating junk food. The worse time for junk food cravings tend to be in the evening and leading up towards bedtime. There are many reasons for this. Most people become bored after work as they sit down and watch TV. The boredom can lead to eating junk. This is just the way you have dealt with the feeling of being bored. Instead of doing something creative or something your heart desires (maybe because you feel too tired) you numb yourself. So each evening when you come home from work, you start to crave – you crave for junk because it numbs you and solves your emotional issue.

Of course, it isn’t really solving it, because as the next night rolls around, you repeat the process. You put on weight, you feel rubbish about yourself and that ultimately leads to more eating. It is just the way you have learnt to cope in the world. To undo it you need to learn to deal with your emotions another way and you need to get your needs met. Eating junk food doesn’t result in your needs being met; it just allows you to ignore them more effectively for a little while.

If you typically pig out in front of the TV, then its time to do something. Write a list of activities that you can do instead of eat. What things do you like to do, want to do but never thought you could? The bigger the list the better. If you aren’t exercising daily write this down as well because exercise is important. You can write more eventful activities to get a work out to than running or going to the gym! Maybe you like the idea of taking a dance class?

Write down as many as you can think of. May be you have some ambitions that have gone unfulfilled.

Instead of coming home and going straight to the TV, do something else. You may see TV time as your relaxation (although believe me it is far from relaxing you) so replace it with something relaxing. You could take a nice warm bath, do some yoga or meditation. Get yourself relaxed if that is what you want or like to do other work.

Try to plan your evening so that you don’t end up in front of the TV. You will find life much more rewarding if you are doing things that you love and that satisfy your need to be creative and playful.

In fact your best bet is to chuck out the TV or put it away for a week or so, see if that makes it easier for you to resist.

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Giving up junk foods can be tough and to stop craving them can be tougher but it is possible. To stop eating junk foods you need to know firstly what to put into your body to nourish it enough not to crave these empty calories and to satisfy these cravings for sweet or junky foods. You then need to address your craving triggers and learn to avoid or to use something else instead of food as the solution.

Now, I am not saying that you need to diet. In fact you probably tried that and that just made you crave junk foods even more. Diets simply don’t work because even the word diet implies restriction. This can send one into a panic, and then into a junk food binge. I know I have been there. The best approach is to introduce good nutrient rich foods at the beginning of meals and at the beginning of your day. The beginning of the day is the easiest time in terms of cravings. Cravings usually appear as the day goes on. If you introduce nutrient rich foods at the beginning of meals you will find cravings diminish also. Instead of completely changing your diet, making a small change like this is something one is able to stick to because you know you will be getting your usual food afterwards.

Once you have successfully added in good foods to your diet, you should find you cravings diminish dramatically if not altogether. If they disappear and you are able to continue life without any problems that is great. Of course though for many physical cravings is only half the battle and they must deal with emotional or phantom hunger.

Emotional hunger is when one experiences a sudden urge to eat as though they are hungry, after emotions. For example some people find that spending the evening in front of the TV bores them. This feeling of boredom triggers them to want to eat – and eat they do! Others find that stress at work can trigger a sudden urge.

The best way to find out your triggers is to observe yourself throughout a day. When you know your triggers you will be better able to overcome them. Instead of eating, write a list of things you can do instead and carry it with you. Sometimes simply allowing yourself to feel the feeling is enough to get over the phantom hunger. If it isn’t eat some fruit (4-5 pieces).

Most people experience both physical cravings and emotional cravings so it is worth taking the time to work out your triggers. In a society where food is used to celebrate, to mourn and to enjoy ourselves, it is no wonder that most people eat due to emotions – so make sure you spend just as much time on this aspect of your eating as the physical cravings.

Stop Junk Food Cravings