I can’t stop eating junk food either (and here’s how I finally got control) 👇
I get it. There have been so many days where I found myself reaching for junk food at the worst possible times. Parenting, work stress, lack of sleep—it’s all so exhausting. And when I’m wiped out and overwhelmed, those crisps or that chocolate bar seem like a lifesaver. But what starts as a quick fix turns into something that feels almost addictive. Before I know it, I’m stuck in this cycle of eating junk food, even when I’m not really hungry. Sound familiar?
Let me take you through what’s happening, why it feels impossible to stop, and the strategies that helped me break the cycle. Spoiler: You can stop, and I’m going to show you how.
I’m with you! I can’t stop eating junk food either. Junk food cravings can feel impossible to beat, but they’re not a failure—they’re a message from your body. Discover what’s driving your cravings and learn science-backed strategies to regain control of your eating habits.
Why Can’t I Stop Eating Junk Food?
Junk food is designed to make us overeat. It’s no accident that we reach for crisps, biscuits, and sweets when we’re stressed or exhausted. Manufacturers engineer these foods to hit all the right spots in our brains: minimal chewing, maximum flavour, and a rush of dopamine—the “feel-good” hormone. It’s a quick fix that feels like comfort in the moment, but it’s also a trap.
When I was deep in the parenting grind, balancing work, household stress, and everything in between, I was drawn to junk food like a magnet. What I didn’t realise at the time was how exhausted my body was, and how that exhaustion triggered a hormone imbalance.
The Stress, Sleep, and Junk Food Connection
Stress was a massive trigger for me. And it’s not just psychological—it’s biological. When you’re stressed, the HPA axis (the link between your brain and hormone regulation) goes into overdrive. Cortisol spikes, and your body craves fast energy sources like sugar and fat. For me, that translated into constantly wanting crisps or chocolate after a particularly rough day.
Sleep deprivation made everything worse. Poor sleep messes with leptin (the hormone that tells you you’re full) and ghrelin (the hormone that makes you hungry). When these two are out of balance, you’re more likely to overeat junk food, simply because your body is giving you mixed signals. Even on days when I wasn’t hungry, I found myself grabbing whatever was easiest because I was tired and not thinking clearly.
The Consequence of Dieting and Calorie Deficits
If you’re like I was, you’ve probably tried to “make up for” eating junk by restricting your calories or going on a diet. Let me tell you, this often makes the cravings worse. The body is fantastic at survival, and when it’s in a calorie deficit, it’s going to fight back. When your energy reserves are low, your body becomes laser-focused on replenishing, and unfortunately, it doesn’t care if that’s through a nutrient-dense meal or a chocolate bar.
I remember trying so hard to “eat clean” after a day of poor eating, but by the next evening, I’d be reaching for the crisps again because I hadn’t addressed the root issue: I was exhausted and stressed, and my body needed more than just restriction.
Junk Food as a Coping Mechanism
Then there’s the emotional aspect. Junk food often serves as a quick-fix for non-hunger-related problems. For me, when I was stressed about work or feeling overwhelmed with parenting duties, junk food was my comfort. I wasn’t eating because I was hungry; I was eating to soothe anxiety or because I just wanted a break. But the problem is that food isn’t the right solution.
Comfort eating becomes a habit, and before you know it, you’re eating not just when you’re stressed, but when you’re bored, tired, or upset. And the thing is, this habit works in the short term—it soothes the stress—but the long-term consequences pile up. Weight gain, energy crashes, and even more cravings down the line.
Why Your Body Is Seeking Junk Food
Here’s the thing I had to understand: my body wasn’t “failing” me by craving junk food—it was trying to help me. Whether it was through stress, exhaustion, or habit, my body was looking for a quick source of energy, comfort, or relief. Junk food was an easy, fast solution that gave me what I needed in the moment, even if it wasn’t the healthiest choice.
But once I realised this, I could start to break the cycle.
How I Finally Gained Control (and You Can, Too)
The first thing that made a difference was shifting my mindset. Instead of seeing myself as failing for craving junk food, I began to look at it as a sign. A sign that my body needed something—whether that was better sleep, stress relief, or just a bit of care.
Here’s what worked for me:
- Acknowledge the Root Problem
I had to take a deep breath and ask myself, “What am I really feeling right now?” Was I actually hungry, or was I stressed, tired, or bored? This question helped me tune into my real needs. If hunger wasn’t the problem, food wasn’t the solution. - Improve Nutrient Density
Once I started giving my body what it really needed—better sleep, stress relief, and nutrient-dense foods—the cravings for junk food started to decrease. I also made sure I was eating enough protein, healthy fats, and fibre. These foods helped keep me satisfied longer, reducing the urge for quick fixes like crisps. - Don’t Eliminate, Substitute
Instead of telling myself I could never have crisps or chocolate again (which is just setting yourself up for failure), I started incorporating healthier alternatives. Dark chocolate instead of milk chocolate, air-popped popcorn instead of crisps—little swaps that still satisfied me but weren’t as addictive. - Eat Slowly
One simple, game-changing strategy: eat slowly. When you eat slowly, you give your body a chance to catch up with your brain. You’ll notice when you’re full and be less likely to overeat. Plus, eating slowly brings you into the present moment, reducing stress and helping you actually enjoy your food. - Set Realistic Goals
I stopped expecting myself to be perfect and started focusing on small, sustainable changes. One meal at a time, one snack at a time, I made choices that supported my health. And guess what? That worked far better than any crash diet ever did.
Moving Forward
If you’re in the middle of this struggle, just know you’re not alone. Junk food cravings aren’t a failure—they’re a message from your body that something deeper needs attention. Start by listening to what your body is telling you and make small, realistic changes. The good news? You can regain control.
If you feel like you need support on this journey, I’m here to help. Together, we can look at your habits, stress, and nutrition, and come up with a personalised plan that works for you. No more guilt, no more “failing,” just a simple, sustainable path forward. Apply for 2 weeks of free coaching here and let’s get started.