Strategies for Success in Weight Management By: James J. Messina, Ph.D.

1. Kicking the Junk Food HabitGoing for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Weight Management By: James J. Messina, Ph.D.

2. Junk Food – The American Way • Junk food, it is the American way of life • Food manufacturers tantalize us with a new snack food each day • These foods are fun or intriguing or just a needed change from the normal wholesome foods we are expected to eat to stay healthy. • Unfortunately for many Americans, they are also addicting.

3. What is Junk Food? • Junk food can be defined as any food which contributes little or no nutrient value to the diet, but instead provides excess calories and fat like: • Candy bar • Breakfast pastries • Potato chips • Cookies • Ice Cream • Pizza

4. Two Alternatives to Kick Junk Food Habit: 1st COLD TURKEY • Cleaning out refrigerator and cupboards of all junk food • Do not tempt self by keeping them around. • Focus on eating healthy foods • Keep a fruit basket on counter • Plan alternative activities for when you might be tempted • Avoid situations like television watching, which may spur a "junk attack". • Next gain support from someone who cares

5. Two Alternatives to Kick Junk Food Habit: 1st COLD TURKEY • Reward yourself for making positive change • Take a sunset walk • buy a new compact disk • get yourself a new shirt or blouse • Do not reward yourself with food • Notice the benefits which motivate for lasting change: • Are you less tired? • Less irritated? • More self-confident? • Are you sleeping better?

6. Two Alternatives to Kick Junk Food Habit: 2nd Gradual Elimination • Identify your weaknesses and develop a game plan for gradually eliminating (or at least controlling) the junk food intake in your diet • Make one change every 3 to 4 weeks • It is estimated that if you make a positive change and maintain it over a 6 to 9 week time frame, you will be able to live with it forever.

7. Solution to Junk Foods: • Consume in small amounts • Work them in to a healthy lifestyle • Key is not to over consume • Also do not to replace healthy foods with junk food • Maintain an active lifestyle which burns off the extra calories these foods contribute.

8. Benefits of Kicking Junk Food Habit • Better sleeping patterns • Less indigestion • Regular bowel movements • Less irritability • Increased stamina • Weight loss. • Most people who avoid junk food for a long period of time have no interest in returning to that eating style, knowing the averse health effects it creates