A scientist's secrets for resisting ultra-processed foods: here's how to avoid temptation!

1. The 3 "R's" rule: Recognize, Reduce, Replace.

Dr. Ashley Gearhardt, a neuroscience expert and scholar of food addiction for more than a decade, stresses that the first step to breaking free from ultra-processed foods is learning to recognize them. "Many people don't realize that about 70 percent of the packaged foods on supermarket shelves are highly processed," he says.

Once these products are identified, the most effective strategy is not drastic avoidance, but a gradual and conscious change. "Lasting results," Gearhardt explains, "come when we start substituting intelligently: for example, choosing a natural white yogurt instead of one rich in added sugars."

2. Eat with mind, not habit: the power of mindfulness at the table

One of the most effective but often underestimated tips is to re-establish a conscious relationship with food. Ultra-processed products are designed to be consumed quickly and impulsively, leading us to eat beyond what is necessary without listening to our body's real signals.

Dr. Ashley Gearhardt urges turning mealtime into a mindful experience: "Sit down, turn off your smartphone, chew slowly and pay attention to your sense of satiety," he suggests. This practice, known as mindful eating, is also supported by Harvard Health, which points out that mindful eating can improve the perception of real hunger and reduce episodes of binge eating, or uncontrolled binge eating.

3. Change the context, not the willpower: the trick to resisting junk food

According to Dr. Gearhardt, our food choices depend not only on hunger, but are strongly influenced by emotional, environmental and social factors. Anxiety, boredom, invasive advertisements, established habits-all can unknowingly push us toward junk food.

For this reason, the most effective strategy is not to fight the craving, but to change the context that generates it. Here are some practical steps:

• Do not keep visible snacks in the house: "eyes that cannot see, stomach that does not crave."
• Plan meals in advance, especially before going out or shopping: you'll avoid impulse purchases.
• Sleep at least 7-8 hours per night: sleep deprivation increases the need for high-calorie foods.

Gearhardt strongly reiterates: willpower is a limited resource, while changing your environment and daily routines allows you to reduce temptations in a natural and sustainable way.

Conclusion: small changes, big results

Resisting ultra-processed foods depends not only on willpower, but on scientifically based strategies. With input from experts such as Dr. Gearhardt, it is clear that more conscious daily choices are enough to reduce health risks and improve overall well-being. You don't need perfection: even small steps can make a big difference, and the benefits are quickly noticed.