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How to Eliminate Junk Food from Your Diet

Updated on July 13, 2012

A Simple No-Nonsense Guide

Addicted to junk food, overweight, feeling yucky, and just tired of it all? If you're feeling any of that you probably know it's time to put your foot down.

I'll help make it easy for you to cut out junk food completely. You don't have to be perfect, and you may need extra help. The steps and tips below, if followed, will help you get healthier, inside and out.

I've broken it down to the two basic ways people do this: a slow transition versus an all out war waged on junk food. The choice is yours. Stay the same, slowly start getting healthier, or make an overnight change. I recommend going cold turkey, because you'll notice all the benefits quickly and that will inspire you to change more.

Whatever your choice, the steps and tips in my guide below aim to make eliminating junk food easy for you to do.

NO!  Just say NO!  You know french fries and fried food aren't good for your heart health!  Try baked potato with ketchup, barbeque sauce, or salsa, instead of butter.  You can do this!  Say NO!
NO! Just say NO! You know french fries and fried food aren't good for your heart health! Try baked potato with ketchup, barbeque sauce, or salsa, instead of butter. You can do this! Say NO! | Source

Quit Junk Food Little By Little

Steps & Tips

  1. Start making a list of health recipes, meals, and snacks that you like. You're going to start eliminating unhealthy meals and replacing them with healthy meals. The list will help you remember that there are a lot of options out there.

  2. Just start doing it! Start the replacement process and each week, replace more junk food meals with healthy meals.

  3. Keeping a journal of your eating habits will help you stay real with them. Don't cheat, this is for your own benefit.
  4. Take it to the next level. Always try to eat healthy.

  5. Get your exercise. Working out makes you feel a healthy soreness and you'll want to put healthy food in rather than junk food.

Empty calories.  We are saying NO to that.  Plain, old fashioned cool water with a lemon, lime, or cucumber will fit the bill nicely without making us fatter.  Soda is a no-no.
Empty calories. We are saying NO to that. Plain, old fashioned cool water with a lemon, lime, or cucumber will fit the bill nicely without making us fatter. Soda is a no-no. | Source

Quit Junk Food Cold Turkey

Steps & Tips

  1. Throw out any junk food that's in your kitchen, bedroom, attic, or basement. If I left out anything, like inside the cookie jar, throw that out also.

  2. Make sure you have healthy alternatives ready and waiting. You'll want full meal recipes that you can cook up quickly and you'll want lots of snack foods, like carrots, plain popcorn, hummus dip, etc.

  3. Set a date to begin and start journaling every morsel that enters your mouth. This will help you stay accountable.

  4. Consider joining a health forum for support and accountability. You can keep a journal each day and record your breakfast, lunch, dinner, and (healthy!) snack.

  5. Avoid junk food establishments. Change your behaviors so you don't go by the local burger joint and shop in round-about ways to avoid picking up impulse items.

  6. Start an exercise program also. Your sense of a healthy well-being after you exercise will enhance your enthusiasm to keep to a healthy diet.

  7. If there are other issues in your life that keep you heading for a pint of ice-cream, learn how to deal with them with therapy, a good, long talk with a good friend, or something you find exhilarating, like dancing fun. The point is to start replacing your weaker, low moments with the skill of dealing with your issues in healthier ways.

We are aiming for a healthy life.  Examine your choices and choose to be healthy for every meal and you will see your habits change entirely.
We are aiming for a healthy life. Examine your choices and choose to be healthy for every meal and you will see your habits change entirely. | Source

Maintaining

Staying healthy means staying educated and interested. It's also self-perpetuating in that once you feel healthy, your clothes fit well and you have great energy, good health is its own reward ~ you'll want more of it, you'll enjoy the healthy food you eat, and you'll want to keep choosing healthy food over junk.

There are so many options out there today. Make the decision to choose healthy over junk and make the commitment to do this every time. Your doctor visits will be a happy surprise and your body will thank you for it.

Comments on How to Eliminate Junk Food from Your Diet

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    • carozy profile image
      Author

      carozy 5 years ago from San Francisco

      Hey thank you for stopping by and for your votes. That's a good tip that I should do more. It also helps me to be on a health streak that I don't want to break by having junk foods.

    • visionandfocus profile image

      visionandfocus 5 years ago from North York, Canada

      My trick is to fill myself up with the good stuff first, so there's less room (or even desire) for the bad stuff. I'm glad you mentioned comfort eating (reaching for that pint of ice-cream when you feel down) as that's something that can really derail one's healthful plans, but is something that is entirely resolvable with therapy.

      Great, well-balanced hub. Voted up and useful and interesting!

    • carozy profile image
      Author

      carozy 5 years ago from San Francisco

      I'm glad to hear you've switched to healthy eating. I'm sure you're going to enjoy the benefits like feeling better, better sleep, and true health. Good luck and thank you for stopping by. :)

    • TIMETRAVELER2 profile image

      Sondra Rochelle 5 years ago from USA

      My husband and I recently went cold turkey with this concept and I can tell you we are feeling better and sleeping better and have fewer aches and pains. Actually, we now view junk foods and fatty foods as poison and no longer even want to eat them. Nicely done article.

    • carozy profile image
      Author

      carozy 5 years ago from San Francisco

      We are all human. ;) Hope you get back to healthy eating and your body composition reflects it!

    • Judi Bee profile image

      Judith Hancock 5 years ago from UK

      I tend to yo-yo diet - not in a weight loss kind of way, but a healthy/unhealthy kind of way. I am currently in an unhealthy phase - my body is probably composed almost entirely of chocolate and cake - this is a timely reminder to me that it needs to stop (again), at least until Christmas :D

    • carozy profile image
      Author

      carozy 5 years ago from San Francisco

      Thanks klarawieck! The more I learn about healthy diets the easier it becomes to stay away from junk.

    • profile image

      klarawieck 5 years ago

      This is sound advice. I converted to healthnut a few years back, first giving up chips and soda drinks, then giving up red meat altogether. I don't eat out much and when I do I usually order a salad. Wonderful hub!

    • carozy profile image
      Author

      carozy 5 years ago from San Francisco

      Thanks joanveronica! Hope my article helps.

    • joanveronica profile image

      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi, good article, very good suggestions! I have no trouble changing to healthy food, my problem is eating enough healthy food in each day, as I spend most of my time relatively far from home!

      Congratulations on your ideas!

    • carozy profile image
      Author

      carozy 5 years ago from San Francisco

      That made me laugh! :) Good luck.

    • billybuc profile image

      Bill Holland 5 years ago from Olympia, WA

      All good suggestions and believe me, with my history, I never thought I would say those words. :)

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