Week 213 :: How Can One Fight The Urges Of Junk Food?

**webmaster** · 10-28-2009, 04:39 PM

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TOPIC: How Can One Fight The Urges Of Junk Food?

For the week of: October 28th - November 3rd
Tuesday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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Bodybuilders, fitness enthusiasts, or anyone trying to lose weight can give into the temptation of "junk food." Even though the occasional indulgence into some candy might not be too harmful, over-indulgence can hinder anyone's results.

How can one fight the urges of junk food?

How can one know when they are over-indulging?

What are some healthier substitutes for junk food?

Who is more susceptible to overindulge in junk food?

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_Kannon_ · 10-29-2009, 10:58 AM

Q:How can one fight the urges of junk food?

A: I have been dieting seriously for a couple of years now and when I began, junk food was very difficult to avoid. One method that really worked for me was to COMPLETELY avoid tempation; you cant eat something that is not there. If you have candy in the house...THROW IT AWAY! Another method is to just chew it but not swallow it; you still get the taste but you dont have all of the calories. My favorite method is to set aside a cheat day/ meal. If you set aside one day to have a meal or a couple of meals, you will find that temptation throughout the week will drastically decrease.

Q:How can one know when they are over-indulging?

A: One can tell they are overindulging if they eat more than one serving, or if you go past the limit that you set for yourself.

Q:What are some healthier substitutes for junk food?

A: Personally, if I have serious cravings and need to satisfy them, rice cakes and sugar free jelly or natural peanut butter usually does the trick. Stevia is another good alternative instead of adding sugar to foods. And of course we cant forget nature's candy; FRUIT!

Q:Who is more susceptible to overindulge in junk food?

A: None of us are perfect, so I would assume that all of us are. But usually people hwo are on pre-contest diets or people who just got off of a pre-contest diet are more susceptible to overindulge in junk food.

Clemency · 10-30-2009, 06:30 AM

By not having it around you?

zenrider · 10-30-2009, 07:30 AM

How can one fight the urges of junk food?
Every day I go to the candy machine with money in my hand. I look at every product and imagine eating it. I take some time to savor each item I like. Then I stick my money in my pocket and walk away. Same thing on donut day here. Look at each, remember what was my favorite. Enjoy the smell. Then shudder at the thought and walk. Self discipline improvement is what is happening here.

How can one know when they are over-indulging?
For me it is simple. When I stray, within 20 minutes I feel like crap. I have learned to feel the difference and I don't like how I feel after sugar.

What are some healthier substitutes for junk food?
I keep a big supply of fruit in my lunch bucket. More than I should eat all day but gives me a good choice of selections. I try to make sure I take some home each day except for workout days. On workout days, my goal is to consume all those nutrients before hitting the gym that evening.

Who is more susceptible to overindulge in junk food?
I believe the TV potatos or anyone that has too much spare time will gravitate to food just to fill the void in activity. Anyone that sits down with the bag of snacks instead of putting a portion on a plate will lose the battle.

UCIMTHEROCK · 10-30-2009, 07:39 AM

I am a bit different than most bodybuilders. I am not afraid of junk food and feel there is a time and place for it. for the 8 weeks before a show I do not touch junk food at all. my meals are clean I eat a ton of food and my mindset is I'm going to be up onstage in front of hundreds of people with my underwear on. I will be dialed in.
I also think that the junk food I eat in the off season helps me when I do want to get shredded because if I diet and eat clean 24/7 of the whole year. I do not grow and I have problems getting even tighter. because my body is used to eating clean and has no room for adjustment other than going even lower on my calories, then I end up stringy and flat.
Don't get me wrong I don't go from one fast food place to another in the off season, in fact I usually cook all my own meals all year long. but I do have a piece of cake at someones birthday party. I do like dessert after my evening meal. I love pancakes with syrup in the off season too. what I do is count calories. in the off season I try to not go above 4000 calories a day. it may seem like alot but I train extremely hard and have great genetics if I don't hit that mark on a consistent basis I do not fill out and grow.
I am also not afraid to gain a little bodyfat in the off season. I am much more healthy with my bodyfat in the upper 10% than when I get down to 3 to 5% for a show. my muscles are full I have energy and when I crack off my shirt you can still tell I train hard and heavy, I'm vascular but there are not veins on my whole body.
Most of us like junk food, I love it and could eat reeses peanut butter cups all day long but I don't, I eat 2.
you get in trouble by saying I'm never eating junk food again, letting your blood sugar get real low and then boom you end up binging on way too many calories.
watch your eating habits and never try to go hungry. if you need to eat some junk food don't eat the whole pizza have one or two slices.
Eat clean most of the time and you will see how easy it is to have dessert and other things. you might be blown away by how you don't get fat from the junk food snack here and there and if you have problems growing. it just may kick start your metabolism to actually make some muscle instead of just trying to survive on a calorie baseline that doesn't allow your body to do anything but stay the same.
If you are a natural like me food is the only thing that will make you grow. make it work for you.
you are most susceptible to junk food when your blood sugar is low and your bodyfat is high. keep the blood sugar steady, your bodyfat in check and cycle your eating habits you might be suprised you could actually enjoy bodybuilding and being in great shape. don't think I know what I'm talking about visit my BODYSPACE sign up as my friend and you will see I don't just talk the talk, I walk the walk. train hard, train smart, train drug free!

ashlibbie · 10-30-2009, 10:46 AM

How can one fight the urges of junk food?
I fight the urges by planning my meals and if I know Im going away from home for a day where I know junk food will be a temptation I pack my cooler. That way I have a healthy alternative. I think I've also become a smart grocery shopper. I've kinda found a way to always have food and never get to the point where I need to go out to eat. I've also put my cooking skills to work by creating healthy alternatives for my fave junk food.

How can one know when they are over-indulging?
If I do have a junk item I stick to one serving and withing a lower calorie range. Anything more than that is overindulging for me. I also think about if Im really hungry or if Im just in "fat kid" mode where I just want to eat for no reason. LOL! I can definitely tell if I over did it shortly after eating because I'll get all sluggish or my stomach will get upset.

What are some healthier substitutes for junk food?
Most of the time I crave salty foods rather than sweets for my fave is an avacado with cayenne pepper and a lil sea salt. I cut it into chunks and eat it by itself or I'll put in an ezekiel wrap with some vegetable protein taco filling (you can find it at trader joes and other places in the organic section soooo good). If I feel "snacky" I'll grab a baggy of almonds and a kiwi. If I do get a sweet tooth I'll have a piece of organic dark chocolate or doctor my protein shake and add strawberries. I have a Carmel toffee flavored shake so it tastes like a cheat but its not.

Who is more susceptible to overindulge in junk food?
EVERYONE! I think if you get the right junk food in front of the right person it can be difficult for anyone. I would have to say that people who are recovering junk food addicts have a hard time because even if you break the habit and stay away from junk for a long time the craving is probably worse (pointing at myself- I was a dorito-holic). I've known people that have grown up eating healthy and overdo it in college because they were junk food deprived as kids.

Roke-Ster · 10-30-2009, 06:15 PM

How can one fight the urges of junk food?
There are many temptations within the world of bodybuilding, some more harmful than others and some just plain out bad for you. Within these is the worst of all, Junk Food. Junk Food ranges from fast food eats to plain old candy bars, milk chocolates, and so many other delicacies that are known to cause the greatest tingling sensation for your taste buds and the greatest amount of increase in your waist line.
There are many ways to fight off the urges of junk food, but the most effective i have found so far is not having it around your house. "Out of sight, Out of mind". Without that temptation being around, its a lot easier to let go of a bad habit. And though you could easily walk to the corner store and buy yourself a tasty rice krispies consider the fact of how much that bar is, and how you could save that money to instead invest into supplementation that will adhere to your bodybuilding gains.

How can one know when they are over-indulging?
Its easy to tell when we are over-indulging. One simple way is guilt. Its very common to eat a lot of junk food and afterwards have a guilt feeling about it. This wouldnt happen if you just had one, but when you take in too much of something good, you mind will react in a negative manner. You'll find yourself distressing over an extra couple chocolates and candy bars that needn't be necessary if you hadn't overdone your "treat".

What are some healthier substitutes for junk food?
Healthy substitutions come plenty. From the large variety of fruits that are available to satisfy your sweet tooth, to the calorie friendly Special K Bars in stores or other products such as that. Most were made with the intention of giving you that satisfaction of eating something "sweet" and delicious without the guilt of large dosage of calories. Although a fresh fruit would definitely go better, and what better fruit to eat than the famous apple with its high satiety value you can't go wrong. Plus you'll feel full with it for a fraction of the calories from a Snickers bar, As well as the apples nutritional value, its more than what you could ask for

Who is more susceptible to overindulge in junk food?
Anyone can be tempted to eat junk food. The thin, the large, the built, the fit, and everything else in between can slip away into an indulgence of junk food. The best bet is for you to not keep it around, to remind yourself of your gains, your struggles, and how much its going to take to burn off those unneeded calories (not to mention the mental anguish that will ensue just minutes after eating all that!). It's a hard task, but with the right mentality and the right skills, so much easier to overcome. You will gain self-respect, a healthier lifestyle, and probably most important, a strong will power that not many people have and is for that reason, such a good and rare quality to have.

relivin · 10-31-2009, 02:30 AM

How can one fight the urges of junk food: Educate yourself, know what is in that junk your putting in your body! (It's not just fats and carbs.) Ask yourself would I put junk oil/gas in my car? A junk roof on my house? How can one know when they are over-indulging: 1. Clean meals are no longer satisfying. 2. Look in a mirror / step on a scale 3. You find comfort in / or your addicted to this stuff ! What are some healthier substitutes for junk food: Low/non-fat , sugar free , low sodium versions may work for some. But don't think of nutritious food as a stand in for junk food. Let the junk substitute the good if you must. Try this: Eat clean for 90 days if you don't like it, your body fat and poor health will be refunded! Who is more susceptible to over-indulge in junk food: KIDS!!! without proper role models!

jasolhe · 11-01-2009, 08:53 PM

"How can one fight the urges of junk food?"

You need to dedicate 1 hour EVERY day to your overall "fitness". Having this repetition is a must or else you will miss a day here or there which leads to eventual total failure. You don't brush your teeth 3 days a week do you? We brush every day because we need it; we stick to our daily brushing plan because it is a daily repetition and we have conditioned ourselves to not have a break.

The same should be applied to our fitness. Do a One hour workout 3 days a week (more if you do Body Building instead of Strength Training) and on the non-workout days you need to spend at least an hour each day researching and creating grocery lists, getting groceries, and making meals in advance.

Why do we feel we need to "reward" ourselves with a "break" for all of our hard work? Rewarding your hard work with junk food and skipping a workout makes no sense. This is just an excuse to getting back into your old lazy routine. If you really want to reward yourself, then do more research and improve your diet/workout plan.

"How can one know when they are over-indulging?"

You shouldn't focus on eating too much. First you need to follow your workout plan to build your muscles. More muscles = more calories burned. Don't worry about calories; worry about your muscle. Second you need to eat 6-7 times a day with smaller portions. Eat ONLY whole foods. Your stomach will shrink and fill faster and you will get hungry every three hours. Your metabolism will go into high gear. Eat protein with every meal. Eat veggies and fruits with every meal. Eat healthy fats. Watch your carb intake (Only whole grains; NOT white carbs). Consider having high carb foods only post workout. Do this for three months and you will see results. Once you have mastered your workout and eating healthy then you can get into the particulars like fine tuning your caloric intake and Protein/Fat/Carb ratios.

"What are some healthier substitutes for junk food?"

Keep healthy snacks stocked at your workplace. Mixed nuts, String Cheese, and Low Fat yogurt are good options and easy. Consider taking an afternoon "Oil Shot". Buy some Extra Virgin Olive oil in an Opaque container. Get lemon juice, and small pixie cups. Squeeze a layer of lemon juice in the bottom followed by a shot or so of Olive oil. All you taste is the Lemon and this a one of the best healthy fat products available. Be sure to label the container purchase date and use it up within 2 months before degradation occurs. Also drink lots of filtered water (buy a brita filter) and Green Tea (buy a small electric water boiler for your desk).

"Who is more susceptible to overindulge in junk food?"

For most of us it is "when" not "who".

I find it hardest to feed my body during work. I like the hour lunch break to relax and hang out with coworkers/friends and this means going to a fast food joint. Get a salad with a chocolate milk. Be creative. You should be eating small meals 6-7 times a day anyway so a salad should be enough fuel to last you for 3 hours. If this doesn't work out, just tell your co-workers you are saving money and bring in the meal you prepped from the day before. Go to the break room with a book or magazine. This way you get your break and your body benefits from the healthy meal you invested your time towards.

RaveBDK · 11-02-2009, 12:55 AM

I used to fight urges and I would always end up hitting a massive benge that could potentially last days! Since i didnt have cheat meal for my first 2 months...I ended up unable to hold those urges, and they built up so hard for so long, that I binged for a whole week (unavoidable because it was vacation), I gained around 5 lbs of fat in a week (Ate probably 5000-7000 solid calories of junk a day). I was mad depressed after I had been cutting for those 2 months and 1 week of binging set me back to where I was just a few weeks before...And it took me another couple weeks to get back to where I was...Basically wasted a month just cause of a stupid gigantic binge. Ultimately, your urges get built up inside you and sooner or later they will explode :O! (a select few people never ever cheat....ever....over like the span of 6 months (then again most of those people can cut on 2500 calories, when i maintain at a bit less than that)...personally I love food too much to do that. I'm fairly good at holding back my urges, but i cant do it forever.

So how do i fight urges now?

I dont. And since i dont fight my urges...There is no binging (well its rare, and when I do, its not much of a binge at all) and I allow a bit of cheating everyday but i do not exceed my calorie goal....usually, and if i do it isnt by much (like i said, when i used to binge i could easily pass my calorie goal by 2k calories for the day...easily... now at worst, a big benge will be about 500 calories over goal). And since i dont fight urges anymore and I cheat a bit, I find myself, in the long run, cheating less and being satisfied.

For example, probably every day this week i've cheated. When i did cheat what did I have?

A Bowl of reeses puffs (which totaled out to...about 350 calories). 1 Cup of pumpkin ice cream with cool whip on top

(totaled under 300 cals), 5 granola bars (500 calories), 1/2 cup vanilla ice cream (120 cals), Instant Mac N' Cheese (250 cals), and 3-4 extra servings of cottage cheese (not really cheating, but held me over between meals, and were not planned meals). To be honest, a bit of "cheat" food daily really isnt that bad. Won't make you fat if you have a calorie deficit, and will build muscle mass if you have a calorie surplus (assuming you're getting the correct amount of protein).

I didnt really have more than 1 cheat per day (maybe 2 if you count cottage cheese?), but i still stayed within 200 calories of my calorie goal, and went over my protein goal (180g protein), so, all in all I end up not torturing myself as much and im pretty much always satisfied and i still meet all my daily caloric and protein goals, while having very little urges.

Just make sure you reserve a few hundred (200-500) calories for cheating daily, and make sure you're meating your goals....in the long run, you'll be glad you did.

Although I must admit, the only urge/craving I cannot fight, is the best bulking ally but biggest cutting enemy of all...peanut butter. I always try to have 1-2 Tbsp's....and I end up having 10-30 (srs). So, the only way for me to logically fight this urge....is to simply set aside a day or two where I eat all the peanut butter in my house so i will no longer be tempted. (while still meeting calorie and protein goals...or atleast getting near the protein goal)...but be aware, parents rage when you eat a big jar of peanut butter in a couple days.

edit: I'm not really a junk food eater, 80+% of my calories come from protein shakes, chicken breasts, fruit, peanut butter, eggs/eggwhites, veggies, fat-free milk, lean ground turkey, lean turkey sausages, High Fiber/Protein Bran cereals, Wheat bread, cottage cheese, almonds, and tuna. Mostly clean foods that I prepare at home. About 10-20% of my cals are junk: ice cream, granola bars, fudge sickles, chocolate pudding, marshmellow cream, whipped cream, etc.

Efilon · 11-02-2009, 01:02 AM

Quote:

Originally Posted by Clemency

By not having it around you?

Lol

I think a good way is to really see it as JUNK food.
Just realize it is bad for you and healthy food can be nice too, varies per person.
(No, I'm not trying to win lol)

_Kannon_ · 11-02-2009, 03:58 AM

Quote:

Originally Posted by RaveBDK

I used to fight urges and I would always end up hitting a massive benge that could potentially last days! Since i didnt have cheat meal for my first 2 months...I ended up unable to hold those urges, and they built up so hard for so long, that I binged for a whole week (unavoidable because it was vacation), I gained around 5 lbs of fat in a week (Ate probably 5000-7000 solid calories of junk a day). I was mad depressed after I had been cutting for those 2 months and 1 week of binging set me back to where I was just a few weeks before...And it took me another couple weeks to get back to where I was...Basically wasted a month just cause of a stupid gigantic binge. Ultimately, your urges get built up inside you and sooner or later they will explode :O! (a select few people never ever cheat....ever....over like the span of 6 months (then again most of those people can cut on 2500 calories, when i maintain at a bit less than that)...personally I love food too much to do that. I'm fairly good at holding back my urges, but i cant do it forever.

So how do i fight urges now?

I dont. And since i dont fight my urges...There is no binging (well its rare, and when I do, its not much of a binge at all) and I allow a bit of cheating everyday but i do not exceed my calorie goal....usually, and if i do it isnt by much (like i said, when i used to binge i could easily pass my calorie goal by 2k calories for the day...easily... now at worst, a big benge will be about 500 calories over goal). And since i dont fight urges anymore and I cheat a bit, I find myself, in the long run, cheating less and being satisfied.

For example, probably every day this week i've cheated. When i did cheat what did I have?

A Bowl of reeses puffs (which totaled out to...about 350 calories). 1 Cup of pumpkin ice cream with cool whip on top

(totaled under 300 cals), 5 granola bars (500 calories), 1/2 cup vanilla ice cream (120 cals), Instant Mac N' Cheese (250 cals), and 3-4 extra servings of cottage cheese (not really cheating, but held me over between meals, and were not planned meals). To be honest, a bit of "cheat" food daily really isnt that bad. Won't make you fat if you have a calorie deficit, and will build muscle mass if you have a calorie surplus (assuming you're getting the correct amount of protein).

I didnt really have more than 1 cheat per day (maybe 2 if you count cottage cheese?), but i still stayed within 200 calories of my calorie goal, and went over my protein goal (180g protein), so, all in all I end up not torturing myself as much and im pretty much always satisfied and i still meet all my daily caloric and protein goals, while having very little urges.

Just make sure you reserve a few hundred (200-500) calories for cheating daily, and make sure you're meating your goals....in the long run, you'll be glad you did.

Although I must admit, the only urge/craving I cannot fight, is the best bulking ally but biggest cutting enemy of all...peanut butter. I always try to have 1-2 Tbsp's....and I end up having 10-30 (srs). So, the only way for me to logically fight this urge....is to simply set aside a day or two where I eat all the peanut butter in my house so i will no longer be tempted. (while still meeting calorie and protein goals...or atleast getting near the protein goal)...but be aware, parents rage when you eat a big jar of peanut butter in a couple days.

edit: I'm not really a junk food eater, 80+% of my calories come from protein shakes, chicken breasts, fruit, peanut butter, eggs/eggwhites, veggies, fat-free milk, lean ground turkey, lean turkey sausages, High Fiber/Protein Bran cereals, Wheat bread, cottage cheese, almonds, and tuna. Mostly clean foods that I prepare at home. About 10-20% of my cals are junk: ice cream, granola bars, fudge sickles, chocolate pudding, marshmellow cream, whipped cream, etc.

Ok you have all of those calories listed, but where are they coming from....SUGAR! How are you going to turn down sugar for more sugar....does not make any sense

jjsafari · 11-02-2009, 03:48 PM

one thing that is commonly over looked is MSG(monosodium glutamate) it has all sorts of negative effects and can easily lead to a spiral into junk foodication.

i for one am extremely sensitive to MSG to a point where its almost unbearable, so that helps me steer clear of junk food but also from many other foods as well. Now MSG is everywhere, from every can of soup, to almost every bag of doritos. its rare to find food that doesnt have it now.

you can find useful information here: http://www.truthinlabeling.org/

some people think that msg sensitivity isnt as true as that website suggests, but that only comes from people who arent as sensitive as me.

if you ever wonder why you cant put that bag of chips down, check the label, i bet there is MSG in it

big game hunter · 11-03-2009, 05:17 AM

It happens so frequently that you are trying your level best, shedding blood, tears and sweat to lose weight and you come across your innocent little old friend - the sugary pastry. You can't help but embrace him and gobble him down so that the both of you feel good. Aaah! Pleasureeee. Is it really worth the pleasure? Let us find out how junk food tries its level best to form a part and parcel of our everyday lives and how we need to fight the darn thing.

How can one fight the urges of junk food?

It is not for nothing that people say "Fitness is a Lifestyle". It is something that everyone desires, but few achieve. Why? It is because it is more mental that physical. The weak are gobbled up by all the unhealthy temptations out there, while the brave few who soldier on with healthy choices are left standing in the winner?s circle. You can assess the situation yourself. Just look around you and see how many people you could fit into the fitness arena. You could hardly pick out 1 in a 100. What does this one person who has tasted success do differently compared to others? Regular workouts, strict diets and a life dedicated to and revolving around fitness.

So, how do you fight off junk food? Let us take a look at the options -

1) Stack up your refrigerator with healthy food choices and snacks. Get rid of the unhealthy and fatty stuff at home.
2) Eat small and frequent meals throughout the day (6 to 8). This will keep the hunger pangs away.
3) Drink lots of water all day.
4) It is often easy and convenient to pick up stuff at a fast food joint. To avoid this scenario, always pack your food wherever you go (work or travel). This will rule out the "eat out" option.
5) One small cheat meal of junk food once in ten to fifteen days or so is ok. But do not go overboard.
6) Write down your fitness goals - long term and short term in a diary and read it every morning when you wake up. Meditate and think over it for a minute or two and tell yourself that you have the power within you to make it happen and you will.
7) Share your fitness goals with your friends and folks around you. This will keep you motivated and also, prevent them from offering you junk food when they eat it themselves.
8) Each time you are in a situation where you are surrounded by tasty junk that is mesmerizing you, remind yourself of the work you put in, in terms of exercise and diet control and tell yourself that you are a fighter and not going to give in to temptation easily. This is a powerful mind control technique. Each time you feel the urge to eat junk food, tell yourself that it only tastes good while it is in your mouth. Once it enters your stomach it is crap.
9) Fight against junk food should begin from childhood. Parents and adults should teach kids that junk food will harm them in the long run and also show them healthier options. It is good to get off to an early start. It lays the mental foundation required for the tough battle ahead in life. Feeding your kids junk food is not a way of showing love. It is a way of sowing the unhealthy seed in their minds.

How can one know when they are over-indulging?

Like I mentioned previously, allow yourself a cheat meal of junk food once in ten to fifteen days or so (based on your goals and training of course). This is often the time when you are likely to over indulge in junk food. So, how can you avoid this pitfall?

Have a plan for yourself before you eat this cheat meal. Have a target number of calories that you are going to consume (approximately) during this cheat meal that would allow you to fit it in to your training routine. Stick within this limit. Once you have hit this mark, it is an indication that you need to stop indulging anymore in junk food until your next cheat day. In case you are still hungry, you could mix up you cheat meal with some healthy food choices like a protein or diet bar or a healthy salad.

A cheat meal does not have to be all cheat. In the fitness world, cheaters don't prosper.

Plus, keep monitoring your body using measurements. Look for those key and subtle signs that your body might be giving you regarding fat storage around those areas prone to fat accumulation. If you feel that you are gaining unwanted weight, then it is a clear sign that your diet is not clean enough and you are cheating too much.

Make a log of what you eat on a daily basis. Frequently refer to it to check if you have been keeping your junk food meals to what they should be. Do this every day, every week and every month. Keep reviewing it often so that you can keep yourself in check. Do not let junk food check mate you. Make sure you win every time.

What are some healthier substitutes for junk food?

Anyone who thinks that there are no healthier substitutes for junk food out there that are easily available is probably living a few decades behind time. Though supermarkets are flooded with unhealthy options, there are a lot of healthy foods available there also. There is sugar free and low calorie stuff out there that is made especially for the calorie conscious. Fruits and vegetables have always been around. Ice creams and chocolates also come in low fat packages. There are several options that can aid us in our fitness regime. Always look at the labels on food so that you know how many calories there are in what you are buying and how much fat there is in it. Also, it is a wise decision to add eliminate unhealthy oils and use minimal amounts of healthy oils while cooking.

Who is more susceptible to overindulge in junk food?

The weak minded are the ones who often overindulge in junk food. As mentioned earlier, kids are probably the most susceptible to junk food over indulgence because their innocent minds do not know the evils junk food holds. Next, are the ones with low or no knowledge of healthy diets and exercise who easily overindulge. Next, people who do not plan out their meals in advance tend to overindulge in junk food. Inexperienced athletes who do not plan out their meals and diet tend to over indulge in junk food when trying to bulk up, thereby, gaining unwanted weight and ruining health. Then, come the people who are surrounded by others who eat too much junk food and are tempted by them. Learning to say "No" can be among the most difficult things to do in life. But saying "No" when required, takes you a long way forward.

amy13 · 11-03-2009, 01:58 PM

How can one fight the urges of junk food?

I think each person can deal with temptation in an individual manner, but for me I take a multi faceted approach. First I assess my body - and ask "why?" am I getting close to my next meal? Am I hungry? Usually I crave junk when I'm almost at my next meal time. Second, if I am just dying for something I tell myself wait it out - 30 minutes of doing something and I will have forgotten I wanted it. Usually that is it for me, but if it is REAL bad I think to myself look at how far you have gotten. I remind myself why. Then I think and picture how I want to be and tell myself it just isn't worth it. It gets easier. At first it was total angst to turn down or even be around junk, but now - if I'm going to "cheat" it will be to make something a little different from my normal meals. Grind the chicken instead of just cooking the breast. Maybe adding ginger to the oatmeal. I get creative and outsmart the junk and marketing that tries to sell it!

How can one know when they are over-indulging?

That's easy. If it isn't your required calories and breakdown of macros then it is overindulging. It is a waste. A waste of protein or a waste of all your time you spent in the gym!

What are some healthier substitutes for junk food?

Too many to list here! For me the #1 for a sweet tooth is Sacharin. For salty - sea salt.

Who is more susceptible to overindulge in junk food?

We have all been susceptible. BUT the difference is those who fall down to the temptation and those who stand tall and brush it off. We all have to keep sight of our individual goals and network and lean on those who can help us reach our goals. Whoever that may be. A greater power - a neighbor - spouse - or a body space friend!

soundcheck129 · 11-03-2009, 09:14 PM

Bodybuilders, fitness enthusiasts, or anyone trying to lose weight can give into the temptation of "junk food." Even though the occasional indulgence into some candy might not be too harmful, over-indulgence can hinder anyone's results.

With Halloween kicking off the holiday season, a solid three months of dietary temptation is now well under way. This means that the urge to indulge in junk food will be stronger than ever. For many fitness enthusiasts, resisting junk food in order to reach their goals can be a struggle as it is. But during the holiday season, candy, decadent desserts and seasonal treats are everywhere. And worse, busier schedules make fast food and TV dinners more convenient than healthy, nutritious meals. There's no need to be discouraged, though - there are plenty of ways to ward off the temptation of junk food.

How can one fight the urges of junk food?

At times, the urge to dive into junk food can seem unbearable. While some people can build up a resistance to the temptation simply by avoiding these unhealthy choices in the pursuit of fitness, many still feel the temptation day after day. In fact, absence often makes the taste buds grow fonder of junk food, as people seem to be wired to crave indulgent foods.

Perhaps the best way to fight the urges of junk food is to surround yourself with people with similar goals. This will help you reinforce your own attitudes and strengthen your dedication to your goals. Having a supportive environment will encourage you to stay strong and committed to fitness by avoiding junk. In fact, when you band together with other fitness enthusiasts, you can alter your mindset and help each other realize that consuming candy and junk food isn't really indulging - it's a dietary distraction that pulls you farther from your goals. Putting junk food in proper perspective will aid in resisting the urge and encourage you to eat nutritious meals to complement the rest of your lifestyle. Keep in mind that a few moments of enjoyment in tasting sweet treats has the potential to offset hours of hard work.

Another way to keep temptation at bay is to eat sufficient levels of protein. Studies have shown that protein increases feelings of satiety, so you'll be less likely to deviate from even the strictest diet if adequate protein is consumed (1). You should aim to have some sort of protein every time you're eating, whether you're having three meals and a few snacks or seven meals per day. And of course, protein also provides the building blocks of muscle, so there's really no downside to frequent protein consumption in terms of reaching your goals. Protein also increases thermogenesis, meaning it can assist in fat loss. And one way to ensure that you are consuming enough protein that can also be another junk food prevention strategy is eating frequent meals.

Eating frequently, whether in the form of full meals or snacks, will make sure that you do not go so long without food that your blood sugar plummets and you become ravenous. Knowing that you'll be eating again in just an hour or two can provide all the support you need to keep you from snacking on something sugary between meals. The frequent meals will also keep you full enough to prevent killer cravings from cropping up. Similarly, drinking plenty of water can prevent cravings. Often, people mistake thirst cures for hunger cues, which can be a diet disaster. More often than not, the simple oral stimulation of drinking or chewing gum can alleviate the "hunger" craving. Also, brushing one's teeth can kill these phantom cravings.

Planning ahead is also a sure-fire way to beat cravings. If you plan out and pack your meals ahead of time, you'll always have something nutritious on hand to munch on if you get hungry. This way, you won't have to worry about deviating from your diet because the option won't be there. And of course, not keeping junk food around will make it very inconvenient, and next to impossible, to consume junk. Simply put, if it's not around, you won't eat it. You can also find healthier alternatives, whether it is something sweet like fruit or a lower-calorie option like gum or sugar-free products.

But one of the biggest reasons that people tend to get cravings for junk food is due to the long-term deprivation. With this in mind, a cheat meal can alleviate the mental anguish and the physical cravings for sweets. Indulging in a treat once weekly can keep one satisfied because it is something to look forward to. It is important, though, to stay in control and remember that this is NOT a binge, but actually a strategy to prevent them from occurring. Limit yourself to a few goodies and then return to your normal diet. If you really have a sweet tooth, setting aside a few hundred calories for a small treat a few days a week can help you maintain control.

In any case, it is always important to think before you eat. If you are serious about your goals, then you should be considering whether or not anything that goes into your body will be conducive to building the body of your dreams and promoting your physical and mental health.

How can one know when they are over-indulging?

There are many ways to assess whether one is over-indulging or not. For those who are carefully tracking calories, it will be easy to spot the effect that a box of Oreos will have on your daily intake. While paying attention to calories in general is smart, it is better to pay attention where those calories come from - optimal health and performance will be easier to achieve if one is consuming a balanced diet of protein, carbohydrates and fat. And close monitoring can show you whether you're getting most of your carbohydrates from healthy sources or pixie sticks. Online sites such as FitDay and LiveStrong offer very comprehensive food-tracking programs.

But if you're not tracking intake, body fat measurements can tell the tale as well. Using a caliper or tape measure assists in keeping tabs on progress in gaining muscle mass as well as fat. Even checking the mirror frequently will provide a lot of insight into whether or not one is over-indulging. Recording measurements on paper or in an online journal is very helpful too - with the latter option, you'll have the watchful eye and support of other forum members to provide backup.

Finally, eating with others will help you see if you are over-indulging. If you're going off the deep end into a pool of Jello, someone eating with you will definitely let you know. Even if you are not aware of your over-indulgence, others will take notice when the pizza that was ordered for the entire table is all piled on your plate. Eating alone can make an already-[resent disordered eating pattern worse, so eating in a group can help out. Also, eating with others can turn the focus from food to socializing, and you may end up eating less because you're not trying to indulge cravings.

What are some healthier substitutes for junk food?

Junk food is everywhere, but luckily, society is becoming more health-conscious so better options are becoming more common. Pre-portioned 100-Calorie packs and sugar-free treats can limit diet damage. Similar, consumers can opt for frozen or Greek yogurt, or cottage cheese with fruit, instead of ice cream. In addition, snacks such as nuts, rice cakes and beef jerky may "feel" like junk food but can actually be quite healthy.

But being an informed consumer is very important, as many of the new "healthy" indulgences are anything but. Many times, low-fat products make up for lower fat content by increasing sugar, making them poor replacements for the higher-fat versions. In addition, "all-natural" doesn't mean healthy - sugar can be natural too. Another thing to watch out for are promotions of usage of whole grains. A brownie or muffin made with whole grain can have just as much sugar and fat as a traditional one.

And if there is nothing suitable at the store, you can always make something at home. Cooking and baking your own indulgences allows you to control the ingredients and make sure that your treat stays within the bounds of your diet. Using Stevia or another zero-calorie sweetener instead of sugar can make something a bit healthier, and substituting applesauce for butter or oil helps as well. In addition, protein powder can be used instead of flour to make a decadent dessert a healthy, protein-packed option. Here is one of my favorite homemade recipes:

High Protein Blueberry Muffins

Preheat oven to 350 degrees F.

In one bowl, mix:
1 cup whey (about 3 scoops)
3/4 cup flour
1 package lemon SF pudding mix
1 tsp baking soda
1 tsp baking powder
1 tsp cinnamon

In a different bowl, mix:

1 cup blueberries
3 egg whites
1/4 cup milk (I used 2%)
1/4 cup apple butter (can also use applesauce)

Pour the first batch into the second, little by little, mixing well. You should also add some water a little bit at a time until the batter becomes liquidy enough. Pour that into cupcake molds and pop it in the oven for 15 minutes. They’re done when a knife inserted comes out clean. This also makes a great loaf of bread if you’d prefer to do that.
Whole batch: 953 calories, 118g carbs, 96g protein, 7g fat.
Macros for 1 muffin (makes 8 ): 118 calories, 15g carbs, 12g protein, 1g fat.

These should definitely kill cravings!

Who is more susceptible to overindulge in junk food?

While anyone is susceptible to cravings, some people are more likely to overindulge than others. Commonly, those on strict or contest-prep diets will feel deprived of treats as they may be stripping their nutritional intake down to the bare essentials. After all, there's only so much tuna and broccoli one can eat before craving a candy bar. Fat loss requires a lot of dedication, but everyone is human, so a weekly cheat can be very helpful and will not do much to compromise fat loss.

Also, those with previous eating disorders are susceptible to overindulging in junk food. Years of deprivation may cause these individuals to lose control, even if binges were never an issue in the past. Usually, eating disorders are triggered by complex psychological issues and used as coping mechanisms; deprivation and overindulgence can both be used to cope, so an eating disorder may change form over time. Disordered eating patterns can plague one for a lifetime, so being aware of this issue is important.

Those who don't track intake or lack nutritional knowledge are also susceptible to binges. In this case, ignorance is not bliss, as being unaware of what one is putting inside his or her body will make a person less able to judge when enough is enough. One who isn't aware of how many calories are in certain snacks won't have the sense to cut it off if feelings of satiety don't arise, which is common with junk foods. And worse, one who isn't even aware of what calories or macronutrients are will have no perspective whatsoever. As the saying goes, knowledge is power, so learning about nutrition should be a top priority for any fitness-minded individual.

And as I mentioned earlier, a way to avoid cravings is to not keep junk food around. On the flip side, those who have a lot of junk food at home, whether it belongs to family members or the individual, will be susceptible to overindulge. Having easily accessible junk food will make maintaining a clean diet very difficult.
SOURCES:

1. Halton, Thomas, and Hu, Frank B. The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review. Journal of the American College of Nutrition, 2004; 23(5): 373-385

dlv92 · 11-06-2009, 08:06 PM

What I do is just not take the first bite, I have a big problem with sweets, and addiction you could call it, but as long as I don't have the first bite I'm good, but if I do its over, and my week of working out is lost, I just have to think of the positives and negatives of eating it, the negatives always out way the positives.

J.X · 11-07-2009, 03:20 PM

I try to drink water. I noticed cravings or a desire for something that is not so healthy seems to occur when I am dehydrated. I think dehydration can be sometimes an underlying cause possibly to cravings. Jus my guess - do not know the science to that. What I do know is when I get more water in my body; I notice the cravings are less pervasive.

Hope this helps!!

Carerman · 11-09-2009, 10:53 PM

In many cases when it comes to fighting the urge for junk food, you just have to make sure you are full with the right kinds of foods. Eventually your body will detox and the withdrawls will go away and you won't have those urges. I went for about 18 months without a soda and I would say that for the first oh 6 months were the hardest. After that I stopped feeling the pangs and urges, then I know longer needed to have the soda. At about 10 months I tried drinking a coke at a friends birthday and dang it all if it just tasted terrible. I had it beat for the last 18 months and it hasn't been hard.

Sussugamon · 11-16-2009, 07:10 AM

Quote:

Originally Posted by webmaster

1. How can one fight the urges of junk food?

2. How can one know when they are over-indulging?

3. What are some healthier substitutes for junk food?

4. Who is more susceptible to overindulge in junk food?

1. Hard to tell how come it works for everyone, but as for me, as my point of view, there's not such thing as urge for junk food itself, but for a certain taste or for the act of eating. I remember someone who used to eat chips because he liked the sound of it when chewing - it could be uncontrollabed, but who can tell? Anyway, as for me, I eat junk food sometimes because I like eating, to taste things I enjoy. But I have not a hard time if I must cut something out of my list, no. How to fight it: if it's for the taste, find something that tastes similar. If it's for the eating, eat anything else. Junk food could be more expensive, eh?

2. Maybe when fat is showing everywhere, or when having some sort of wearing feeling, difficulties to sleep. In fact, I believe people are relient to others in that aspect. I'm one that listen to my friends and I know when they want my best. If you're not sure about these stuff yourself, maybe someone else might help you out.

3. For me, I go more with bread, slice of cheese and turkey, fruits, shakes, cereal bars, and such. When I eat this stuff, I don't feel like eating anything else. But I DO love chocolate. Hopefully, when not taken in excessive quantities, it won't do you harm, but might even help you with some, er, stuff, depending on the filling. haha

4. People who don't care much about this. People who like to eat anything that's around. People who rely too much on TV and ads to try and buy new products, even when it's just a chance on the wrapping paper (and those who eat while watching TV). People who don't have knowledge about the benefits of eating healthy food. Children. People who don't have time to eat properly (or not give time to), always rushing and always stressed.