Stop Craving Junk Food (Without Hating Yourself)
Stop Craving Junk Food
One of the most common questions I get from clients is this:
“How do I stop eating crap food?”
And let’s be honest… most of us already know the answer. But knowing the theory and actually doing it are two very different things.
So instead of going all philosophical on you (which I’m known to do), I’ll give you the straight answer I gave my client:
You eat junk food because it feels good.
That’s it. That’s the real reason.
It brings pleasure. It gives you comfort. It helps you escape something in the moment—even if it’s just boredom or stress.
The Two Reasons We Do Anything
Every choice we make boils down to one of two things:
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To gain pleasure
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To avoid pain
Think about that. Every action, whether it’s staying in a bad relationship, skipping a workout, or reaching for a Pop-Tart (which I love, by the way), comes from chasing pleasure or avoiding pain.
Junk food is no different.
It gives you a little shot of happiness. That’s why we call it comfort food. And sometimes, in that moment, that pleasure outweighs the long-term pain of stalled goals, poor health, or starting over again.
So How Do You Stop Craving Junk Food?
You either:
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Find something else that brings you more pleasure than junk food
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Or… associate more pain with eating it
Let’s be real—sometimes you can’t just go nap or go on a walk or “call a friend” to distract yourself. So we flip the mindset.
You make eating the junk food feel worse than not eating it.
My Oreo Problem
My weakness? Oreos. (Even typing that word triggers cravings.)
I used to crush an entire package—like, the big one—after already having a snack pack in the car. It got to the point where I was gaining weight, feeling self-conscious, and starting over with my nutrition plan constantly.
Eventually, I realized: It wasn’t worth it.
I had to teach myself that eating Oreos was more painful than the 10 minutes of pleasure they gave me.
So I started associating those cookies with:
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Having to start over (again)
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Feeling mad at myself
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Delaying my goals
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Undoing progress that took real effort
At the store, I’d pass the Oreo aisle and remind myself of those feelings. And with time, it got easier. I even went four years without having one. Now I can have just one or two and move on, no spiral.
If You’re Dealing With This Right Now…
Here’s what I want you to do.
Think of a time where giving in to a craving caused a setback. Remember how you felt—not just physically, but emotionally. Let that memory hit.
Then ask yourself:
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Why did I start this journey?
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What has this food cost me?
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What will I gain if I overcome this?
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How would it feel to finally be in control?
Write those answers down. Say them out loud. Use them when the cravings hit.
Final Thoughts on Overcoming Junk Food Cravings
You don’t overcome cravings with willpower alone. You overcome them by changing what you associate with the food.
Once the pain of eating junk outweighs the pleasure, the craving loses its power.
And eventually, saying “no” becomes easier… and way more satisfying than giving in ever was.
In Health and Awesomeness,
Travis Merritt, BS, CPT
Owner, Rowlett Transformation Center