Unrecognizable female with tasty unhealthy crisps in hands sitting at table with various junk food in light kitchen at home
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Why You Can’t Stop Eating Junk Food

ByNutritionist.Michael

Why it’s so Easy to Overeat Highly Processed Food

You look down at the crinkled bag and think, “Who ate all these chips?”
No mysterious roommates. No dog to blame. Just… you.

And honestly?
It’s not your fault.

Modern snack foods are engineered for overconsumption. Not suggested. Not encouraged.
Engineered.

So if you’ve ever found yourself robotically hand-to-mouthing a family-sized bag of something “ultra-delicious,” and then wondered what’s wrong with you, take a breath.
Nothing is wrong with you.

Just for the record~ I don’t like the term “junk food”. I like to think of foods on a spectrum of healthfulness. If you were stranded on an Island and all you had was a box of Twinkies, you wouldn’t call that “junk” food.

Also, when we call it junk, it is more likely to impact our psyche, making us feel junky about ourselves for eating a bag of doritos.

Here’s what is happening.

You’re up against teams of food scientists, professional taste-testers, focus groups, marketing psychologists, and formulas built to hit the exact sugar-salt-fat combo that lights up the reward center of your brain like a Christmas tree (Hall et al., 2019; Schulte et al. 2015).

From a business perspective, it makes sense:
The more you eat, the more you buy. Cha-ching!

Ultra-processed foods aren’t inherently evil.
And you’re not weak, broken, or lacking willpower.

But if these foods keep making you feel sick, sluggish, or out of control, here are a few strategies to help you regain your footing; not through restriction, but awareness.

1. Notice Your Chewing

This sounds silly until you try it.

Ultra-processed foods are engineered to basically dissolve in your mouth. Less chewing means faster eating… which means you blow right past your hunger and satisfaction signals before they even show up to the party.

Next time you eat a processed snack, ask yourself:

  • How many chews does it take before this dissolves?
  • Does the flavor improve the longer I chew, or disappear?
  • Do I feel satisfied after a few bites… or does it just make me want more?

Now compare that to a whole food: an apple, carrots, brown rice, nuts, whatever you like. (Miquel-Kergoat S, Physiol Behav. 2015)

You’ll notice the difference immediately. Less processed foods require chewing, which naturally slows you down and increases satisfaction, which I mention in this post. It also gives your brain time to catch up to your stomach’s fullness level. Ultra-processed foods are designed to bypass that system completely.

No shame. Just awareness. It changes everything!

2. Limit Your Options (Especially at Home and Work)

There’s a reason buffets feel like a black hole for self-control.

It’s called the buffet effect:
The more flavors and textures available, the more you eat almost by default. Because your brain wants to sample everything. For my ADHD brain, that’s FUN! (Fazzino TL. Appetite2022)

This can happen at home, too.

Without judgment, take a quick mental inventory:
How many “snacky” foods do you keep around?

Chips, crackers, sweets, bars, cookies, nut mixes, ice cream, cereal, popcorn, little “fun-size” things… it all counts.

More options = more grazing = more overeating.

You don’t need to ban these foods, but just know that if it’s in your environment, you will eventually eat it.

Simplifying your environment helps your brain relax a little. Fewer decisions and a bit less stimulation around food goes a long way.

3. Notice Your Patterns (This Is Key)

We often turn to ultra-processed foods for reasons that have nothing to do with hunger.

  • Comfort.
  • Distraction.
  • Relief.
  • Stimulation.
  • Avoidance.
  • Reward.

Food works. It does exactly what it’s supposed to do: make you feel better temporarily.

But the long-term pattern?
That’s the part that feels miserable. Both psychologically and physically.

When you find yourself eating and you’re not physically hungry, pause and ask:

  • What am I feeling?
  • What time is it?
  • Where am I?
  • Who am I with (or not with)?
  • What thoughts am I having right now?

Write it down for a few days.
Nothing fancy. A Notes App works fine.

Patterns will show up quickly.

And once you recognize the pattern, you can experiment with a replacement behavior: not a “better choice,” just a different one.

Example:
If you usually reach for wine and ice cream when you’re lonely at night, try running a hot bath, taking a short walk, journaling, calling a friend, or listening to a funny podcast. You’re not removing the comfort, you’re just offering your brain another way to feel better.

You Don’t Have to Give Up Your Favorite Foods

Treats and comfort foods are part of modern life. They bring joy, comfort, and help us connect. And…they can be fun! I’m talking to you ADHDers.

There’s no moral lesson here about “willpower” or “clean eating” or “never eat chips again.” No thank you!!

Instead, the goal is this:
Understand your relationship with these foods, then build skills and awareness that help you feel more in control.

You can enjoy ultra-processed foods without feeling owned by them.
It’s a practice. You’re allowed to take your time. And brings some compassion.

MikeColangelo’sAdvice~

You’re not broken because you lose control around certain foods. You’re living in a food environment built for overstimulation and overconsumption. The work isn’t eliminating foods; it’s removing shame, building awareness, and giving your brain alternatives that work. This stuff takes practice and you deserve patience with yourself while you figure it out.

References

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