There is so much advice on how to lose weight that it can be overwhelming. Some say it’s important to exercise more, others say to switch to a Mediterranean diet. Some advise to eat more fiber because it’s good for your gut. This is reported by WomanEL with reference to Home For You. Well, the advice is really good. But what if it doesn’t work for you? It turns out there’s something else you need to do – learn how to block out the food noise.
Content What exactly is food noise? Why does food noise occur? How to silence food noise without medication: 5 secrets
We don’t think about it, but we reach for food every day, even when we don’t need it. For example, you fantasize about a slice of cheesecake while your boss mumbles something during a Zoom lunch meeting. Or you gobble down a pizza while mindlessly watching TV when you’re not even particularly hungry. If this sounds familiar, you’ve come to the right place.
What exactly is food noise?
Food obsession is not a medical term, but a colloquial expression often used to describe obsessive thoughts related to food, nutrition, dieting, hunger, and/or calories. “Food obsession is persistent thoughts about food or a preoccupation with food that interferes with a person’s life,” says endocrinologist Rekha Kumar.
While it’s not exactly a new concept, food noise and the conversation surrounding it has reached a fever pitch recently. This is largely due to the advent of glucagon-like peptide-1 (GLP-1) antagonists, such as the weight loss drug Wegovy and the diabetes drug Ozempic, which are said to significantly reduce food noise.
But are GLP-1 drugs the only way to silence food noise? Can the same effect be achieved without drugs?
Why does food noise occur?
At a macro level, food noise is likely a byproduct of our evolution as a species, says Dr. Kumar. “It’s a survival adaptation, where people think about food and plan their next meal,” she explains. “Our biology hasn’t changed from thousands of years ago, when food was scarce.”
Food insecurity may not be a problem for everyone today, but the momentum remains. At low levels, this food noise is important. It reminds us that we have to eat to survive. But at high volume, combined with easy access to processed (and often unhealthy) food, it can leave us unsatisfied and hungry for more.
At the micro level, there are many factors that can influence food noise. For example, genetics may play a role, says Dr. Kumar. In addition, eating habits and attitudes instilled in us as children can have an impact, says psychologist Jennifer VanBeek. “Did you grow up in a home where there were examples of healthy eating? Did you grow up in a home where there was money to buy fruits and vegetables? As you become an adult, if you don’t provide your body with the nutrition it needs, you are at a much greater risk of experiencing food cravings and food noise.”
Both experts say there is a strong link between eating disorders and binge eating, as restrictive eating can be a trigger for binge eating. Other risk factors may include time of day, lack of sleep, stress and physical activity, according to the journal Nutrients.
How to Silence Food Noise Without Medication: 5 Secrets
Both experts agree that it's possible to stop eating noise naturally, without the help of medication. Just know that it probably won't happen overnight or without some effort to change your existing habits and mindset:
- Start your day with protein, healthy fats, and fiber. Feeling full is the first and easiest step to shutting out food noise. Get your fill of protein and make sure your diet isn't too low in fat.
- Track your triggers. Write down in a journal or in the Notes app on your phone when they experience food cravings and what happened right before. Was there a stressor? Once you know your triggers, you can either try to avoid them (if possible) or find other ways to manage the thoughts, feelings, and actions that come with them.
- Practice mindful eating. Pay attention to your eating process and be present in your body. Mindful eating habits can include eating slowly, choosing nutrient-dense foods, putting down your fork between bites, turning off the TV, or putting your phone away. Also ask yourself questions like, “Am I full?” and “Am I eating because I’m angry or sad?”
- Indulge in food noise, but with limits. If the noise of eating becomes too loud and the urge to eat cheesecake is so strong, VanBeek suggests allowing yourself to eat a treat, but with a caveat. You should sit at a table, no phone, no newspaper, no magazine, not even eating with people. Sit and just eat your food. According to VanBeek, most people will inevitably get bored of this.
- Move your body. Like many other problems in life, a short walk or bike ride can bring some relief when it comes to food cravings. That's because exercise releases natural endorphins, hormones that improve mood and reduce hunger.
The bottom line? Food noise is not uncommon these days. It can make you gain weight or sabotage your weight loss efforts. Fortunately, keeping a food journal, exercising, and eating a healthy diet can help you silence food noise.
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