Break Your Fast Food Habit in 4 Steps

I’m excited to share with you some practical steps on how to stop eating fast food.

When I say fast food, I mean any kind of takeout that you’re eager to cut back on for whatever personal reasons you have.

Whether it’s for health reasons or because fast food is getting in the way of your weight loss goals, I’ve got you covered. Let’s break your fast food habit in 4 steps, together.

And if you listen to podcasts, you’ll love the podcast episode of this where I dive deeper on how to stop eating fast food — LISTEN NOW

#1 Define Your Goal and Find Your Why

First things first, get clear on what you want to achieve and why.

Do you want to stop eating fast food forever? Or maybe just limit it to once a month? Whatever your goal, make it specific and write it down. You can always change down the road.

And don’t stop there—write down WHY you want to achieve this goal. This isn’t just busywork; it’s crucial. The more reasons you have, the more motivation you’ll feel that will fuel your actions.

• LISTEN OR READ: What ACTUALLY Motivates You
• LISTEN OR READ: 2 Tools for When You’re Feeling Unmotivated

#2 Identify and Decrease Triggers

Next up, we need to tackle those sneaky triggers. Triggers are what prompt you to order and eat takeout or fast food.

They could be anything from seeing a fast food commercial, passing by your favorite burger joint, to just seeing an app on your phone. Emotions like stress, boredom, and sadness can be other triggers. Or even just a tight schedule, making you feel like you need the quickest meal possible, might be your trigger.

To combat these triggers, start by removing any apps that tempt you. Yes, you can reinstall them, but that extra step gives your brain a moment to reconsider. It’s about creating space for intentional decisions rather than knee-jerk reactions.

If you always drive past your favorite fast food place on the way home, try changing your route. This small tweak can make a big difference in breaking the automatic habit of stopping for fast food.

There are other ways to tackle these triggers, but only through learning how through coaching. My program, Eat with Intention, Lose Weight Sustainably which is my signature 1:1 coaching program, helps you address any and all triggers.

• See if ‘Eat with Intention’ is the right fit for you. Book a free consultation with me. BOOK NOW

#3 Make the Behavior Harder and the Alternative Easier

Now, let’s make it tougher to indulge in fast food and easier to choose healthier options. Removing visual triggers already makes ordering takeout harder. To add to that, you can take an alternate route home that doesn’t go past your favorite fast food or takeout place.

Also, making the alternative desired behavior easier is key. So, have quick and easy meal alternatives ready at home. Frozen dinners, for example, might not be super ideal, but they’re a step up if they help you avoid fast food.

• LISTEN OR READ: Eating Behavior Triggers
• LISTEN OR READ: Making it More Difficult

#4 Reward Yourself (Not with Food!)

Lastly, make sure you reward yourself for making healthier choices. Fast food gives a quick dopamine hit, so you’ll need to find new rewards. Maybe it’s listening to your favorite podcast or taking a relaxing bath.

Just steer clear of using food as a reward to avoid falling into another eating habit. You don’t want to break your fast food habit only to have a habit of rewarding yourself with food (I used to do this).

• LISTEN OR READ: Rewarding Yourself
• LISTEN OR READ: 9 Non-Food Rewards for Challenging Days

Final Thoughts

So, there you have it—the quick and dirty on how to stop eating fast food. Or, cut down on fast food if you’d still like to include it in your life (which is perfectly reasonable. You get to choose!).

If you’re ready to take control of your eating habits and need further help, my one-on-one coaching program, Eat with Intention, Lose Weight Sustainably might be just what you need. Book your free consultation — BOOK NOW