Cravings don’t see day or time, especially when food delivery is just a few taps on the phone away! Food delivery apps, which help to connect people to their nearby restaurants, have eased the process of ordering food online and promise quick delivery. While ordering food online once in a while is alright, frequently using food delivery apps can be unhealthy. Read on to find out how to quit food delivery addiction.

The convenience of ordering from food apps often leads to choices based on cravings rather than nutritional value. So, you may end up ordering dishes that are high in calories, unhealthy fats and sodium. These can contribute to weight gain and other health issues. Also, relying on food delivery may limit the intake of fresh, whole foods and increase dependence on processed and junk food options, notes dietician Barkha Ahuja.

How to stop food delivery addiction?

The ease of ordering with a few taps on a smartphone can create a habit-forming loop. Notifications, discounts and rewards offered by these apps further contribute to the addictive nature, triggering a sense of anticipation and pleasure associated with food delivery. But if you love your health, overcome food delivery addiction. Here’s what to do:

1. Meal planning

Take out some time for meal planning, preparing a weekly menu and grocery shopping. This will reduce the dependence on spontaneous food orders.

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2. Set budgets

You might be having a budget for a car or clothes. Establish a monthly budget for food delivery as well to control spending. This can create awareness of expenses and discourage excessive ordering.

3. Cook in batches

Dedicate specific days for cooking in larger quantities. Freeze or refrigerate portions to have readily available homemade meals during busy times, suggests Ahuja.

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4. Limit notifications

If you think deleting food delivery apps is extreme, at least disable unnecessary notifications from them to minimise the temptation to order impulsively. This will help to break the cycle of app-induced cravings.

5. Explore healthy options

Choose restaurants that offer healthier choices. Many food delivery apps provide nutritional information, allowing users to make decisions accordingly.

6. Practice mindful eating

Take breaks during work to eat mindfully, focusing on the meal rather than multi-tasking. This can reduce the desire for quick and unhealthy food fixes.

7. Alternative rewards

Replace the reward system associated with food delivery by incorporating non-food-related treats. This could be a break to enjoy a hobby, a short walk or a brief relaxation session.

Tips to create a healthy diet with limited cooking time

Many people end up ordering through food delivery because of lack of time and energy. If you step out early and reach home late, you will not have much time to cook – we get it. So, use your time wisely to prepare healthy meals. Here are some tips:

1. Embrace quick recipes

Prioritise recipes that require minimal preparation and cooking time. Stir-fries, salads and one-pan dishes are excellent options.

2. Pre-cut and pre-wash

Save time by pre-cutting vegetables and pre-washing fruits. This makes it easier to assemble quick and healthy meals.

3. Choose nutrient-dense foods

Choose foods that pack a nutritional punch, so go for lean proteins, whole grains and a variety of colourful vegetables, says the expert.

4. Smart snacking

Keep healthy snacks like nuts, yogurt and fruits readily available. This reduces the likelihood of succumbing to unhealthy snack cravings.

5. Hydration

Drink water throughout the day, as sometimes, feelings of hunger are actually signals of dehydration. Staying hydrated can help to control unnecessary snacking.

By implementing these strategies, people, especially those with busy work schedules, can break the cycle of food delivery addiction, regain control over their eating habits and promote overall well-being.