I am a 32-year-old graphic designer living in a big city. I pride myself on late-night creative chaos, but the convenience of greasy take-out, food trucks, and delivery apps has set me on a dark spiral. I try to start each day on a good note with a healthy smoothie, but by noon I am knee-deep in burgers and fries from the drive-through. In the evening, I numb the day’s guilt with television while consuming pizza and ice cream.
While hiding in a bathroom and devouring a secret stash of chocolate from my purse at a family reunion last week, it hit me: I am addicted to junk food. Now I am desperate. I want to break free of these cravings and transfer my energy toward constructive activities like hiking and art classes. I have tried different approaches in the past, including meal prep apps and gym memberships, but the attempts were futile against the force that drives my weakness. How do I confront this addiction and end this dark spiral for good?
— Sincerely,
Sugar Shackled (and desperate)
Blake Johnson
Blake’s Take
Dear Sugar Shackled (and Desperate),
Thank you for writing in, and I am so sorry about the struggle you are facing. Unfortunately, too many of us can relate. Easy access to junk food is one of the biggest challenges in our society. Where other countries line their streets with fresh markets filled with whole food, the “good ole U.S. of A.” builds fast-food joints, convenience stores, and food trucks loaded with unhealthy options on every available corner. Even in grocery stores, the natural products are tucked away in a maze of manufactured and heavily processed goods. Most of these products are artificially flavored, artificially colored, and filled with additives no one can pronounce. It is hard not to be sugar shackled and desperate when these are the options that surround us.
Now that we recognize the monster, how do we defeat it? Convenience is the Pied Piper, and overcoming it takes effort. To prepare for battle, each of us must acknowledge our weaknesses and build on them. Not everyone’s battle will be the same, so a tailor-made plan is necessary for lasting results. Fortunately, we have access to a wide range of strategies and routines through web searches, libraries, and social media. For some, a healthy meal plan and a local gym may be enough. Others may benefit from additional support through doctors, therapists, nutritionists, health coaches, or personal trainers.
In your case, you have already identified your weakness, you express a desire to overcome it, and you know you are not alone. You mentioned having tried everything, including meal prep apps and gym memberships, so you also know how to find helpful resources. These are terrific steps, but they will not make a difference without consistent follow-through and action. You start each day with discipline, but by lunch you admit to giving in. You have the desire, but it sounds like you need help with your commitment.
You can create new habits if you can repeat the same actions for about 21 days. Choose a meal plan and dedicate time on Sunday to prepare your meals for the week. Start with your healthy smoothie in the morning and keep healthy options with you for the rest of the day. Make sure good choices are always accessible. The same is true for exercise. Plan to exercise for about 30 minutes at least four days a week. Go straight to the gym, or wherever you work out, before going home. Do not skip it. I have found that exercise and meal planning work together in building the discipline needed to stay committed to better eating. If you can make it just four weeks without deviation, it will become habit and much easier to sustain.
Since you describe your struggle as an addiction and you have already tried many approaches, I strongly recommend getting professional help. A coach, nutritionist, or therapist can provide not only guidance but also accountability. Accountability adds support, and support helps you maintain a plan of action. The more people you allow to join you in your goals, the stronger your chances for success.
I believe you can overcome this, so let me be the first to hold you accountable. Get some help, make a plan, and most importantly, take action.
You’ve got this,
