How to Drop the Junk

Chances are you've seen the viral videos where people stuff a bright red pickle full of spicy chips and sour candy before they eat it. Even if the chamoy pickle doesn't tempt you, something probably does—like seeing the fresh donut sign turned on, hot french fries from your favorite drive-thru or movie theater popcorn slathered in butter-flavored oil.

We know it's junk food, but we still crave it anyway. Ever wonder why that is?

Foods high in sugar or fat prompt our brains to release dopamine, which can make us temporarily feel good. And once our brains associate consuming junk food with reward, we want to feel that way again.

Hormones, habits and good old-fashioned FOMO (fear of missing out) can also influence what we want to eat. When stressed or tired, we generally reach for high-calorie, high-fat foods due to hormone changes that increase hunger and decrease satiety levels.

Researchers also think external forces may persuade us to reach for junk food. For example, you might be overindulging if you mindlessly snack while streaming your comfort show. Similarly, you could be tempted by late-night commercials and Instagram reels without even realizing it.

We get it—it's unlikely that you'll never eat junk food again. But if munching down on candy and cheesy poofs becomes a regular habit, it could increase our risk of obesity, hypertension, cancer and all-cause mortality. Processed and high-sugar foods also can cause us to consume up to 500 more calories per day, causing us to gain weight.

No matter the cause of your temptation, donut give up! There are ways to curb those cravings, including:

Drinking more water. The part of the brain that tells us we're hungry is also the part that communicates thirst. Because of that, 37% of people eat when they're thirsty. Better yet, water can make us feel full and reduce hunger, so try drinking water before reaching for snacks.

Eating mindfully. Consider why you're experiencing a craving. Are you bored? Stressed? In addition, don't eat in front of the TV or while scrolling socials. Think about what and how much you're eating, and stop when you feel full.

Getting enough sleep. When you're sleep deprived, ghrelin, or the hunger hormone, spikes. A series of studies found people who get more sleep are less hungry and have fewer cravings for sweet and salty foods.

Upping your lean protein. Studies show that reducing sugar and increasing protein intake helps you feel fuller for longer. One study reports that it also boosts dopamine.

And maybe remind yourself that missing out on a viral, spicy candy pickle is no big dill.

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