Calorie and macro-nutrient tracking/counting.

Healthier choices follow as a normal consequence. Once you’ve got the proof in front of you of the nutritional value of food and what it’s doing for you, it’s really a lot harder to make unhealthy choices again… It’s easier to get fruit and veg into your diet, veg in particular is so filling for how low in calories it is it’s basically “free”.

I’m not on any sort of restrictive diet– low carb, low fat, no sugar, keto, vegan, or anything else– except that I stick to my recommended energy intake. I didn’t intentionally cut junk food out, there’s nothing I’m forbidden from eating, but I ended up eating far less junk food incidentally as a result.

It absolutely is not for everyone– some people find calorie counting stressful or a time drain, and it does of course have an association with disorders– but eating only your recommended energy intake for your age, height, gender, and activity level is a great starting point.

If you’ve stuck to your calorie budget but you’re still physically hungry late at night… Well, your diet needs rebalancing.