Self-Control Assessment

Running head: Self-Control Assessment

Abstract
A self-controlled program was developed for eliminating my habit of consuming an
excessive amount of junk food that was leading to increment of obesity. I am a 40-year-old
female studying full time at Western Sydney University. I am also a mother of 4 and a part-time
Arabic interpreter. I have been diagnosed with type 2 diabetes. Considering the fact that
consumption of spinach extracts possesses the potential to diminish the urge of having fast food,
my frequency of drinking spinach extract has been measured. It has been hypothesized that by
implementing positive reinforcement the goal of reduction in consumption of fast foods will be
achieved. Results indicated that the positive reinforcement was successful. The limitation of this
research is its small sample size, where behavioral biased can cause the confounding error.

Introduction
In this era of a fast-paced lifestyle, the habit of junk food consumption has got enhanced
to a commendable amount. Considering that the majority of fast food items are high in sodium,
saturated fat, trans fat, and cholesterol, these ingredients are major contributors to many illnesses
and health conditions, such as diabetes. According to dieticians, consuming a poor-quality diet
that is high in junk food is associated with higher risk obesity, digestive issues, depression, heart
disease, stroke, type 2 diabetes, cancer, and early death (Hadjikakou, 2016). Therefore, it is
highly important to reduce the consumption of junk food. In this study, a self-control program
has been aimed to reduce the consumption of junk food.
According to researchers, it is highly difficult for individuals to completely avoid junk
food items nowadays (Cook, 2016). One of the most effective steps to initiate self-control against
fast food addition includes increasing water consumption. Roberts, (2018) stated that the increase
in water consumption not only reduces the urge for an individual to consume food but also
contains a good number of health benefits. Eating high protein foods is also considered as
another major self-controlling step to reduce the appetite, it also assists in the prevention of
overeating. According to researchers, spinach juice possesses the potential to reduce the urge for
consuming fast food and oily food items. It helps delay fat digestion, which increases the levels
of hormones that reduce appetite and hunger, such as GLP-1 (Abdulsalam et al., 2019).
Another effective step that possesses the potential to help an individual to stop his or her
craving towards junk food items includes planning meals. Planning one’s meal not only reduces
the chance of consuming unplanned fast food items but also helps in maintaining a healthier diet.
As per Rathi, Riddell and Worsley (2016), “consuming junk food had also been proven as a