6 ways to cut out food noise without resorting to weight-loss drugs

Another day, another story about weight-loss jabs. The interest in medications like Mounjaro, Wegovy and Ozempic shows no sign of abating, with access and take-up increasing.

One of the reasons for their popularity is because they suppress appetite, making you feel full more quickly and reducing the ‘food noise’ that makes dieting so miserable. For many, dieting without feeling hungry or constantly thinking about food is the stuff of dreams. But if you’re not keen on injections, don’t meet the qualifying criteria for these medications or are worried about what happens when you stop taking them, then you’ll be keen to find another way to block the food noise. The good news is, removing the constant internal dialogue around eating and cravings is possible without turning to weight-loss drugs, and could make all the difference for those who’ve previously struggled with dieting.

Below are six evidence-based strategies, along with useful insights from research, to help you cut out food noise without the need for weight-loss medication.

What is food noise?

You’ve just had lunch, yet you’re already thinking about a snack and what you might have for dinner. Or you spot someone eating an ice cream and can’t stop thinking about getting one yourself. These types of thoughts are known as ‘food noise’, the term given to the constant thoughts and cravings about food in between meals. It’s a real thing, also known as food cue reactivity and for some people these thoughts can lead to overeating, making dieting and weight loss a struggle.

How do slimming jabs help remove the food noise?

Anti-obesity medications like Ozempic and Wegovy contain the active ingredient semaglutide which mimics a hormone called GLP-1. It helps control blood sugar levels and slows the speed at which your stomach empties, keeping you fuller for longer.

The drugs can also suppress appetite and affect the dopamine pathway in the brain, making food less rewarding.

Cutting out this mental tug of war around eating is achievable. It takes a blend of mindset change, structured habits and targeted nutritional and behavioural change.

6 ways to deal with food noise without medication

1. Tune into internal cues

Also known as interoceptive awareness, this involves noticing the difference between true hunger, fullness and other emotional signals from the body. When you are more in tune with these cues, you are less likely to eat when you are not hungry, for example in response to stress or boredom. Research suggests that higher interoceptive awareness is associated with reduced emotional eating and more intuitive food choices.

In order to ‘tune in’, try to pause and ask yourself ‘am I hungry?’ or is it something else I am reacting to? Some people may also like to try using a hunger and fullness scale before, during and after meals to work out if it is true hunger driving the desire to eat.

2. Ditch the ‘all or nothing’ thinking

All-or-nothing thinking, sometimes referred to as black-and-white thinking, is a tendency to see things as ‘good/bad’ or ‘either/or,’ with nothing in between. This thought pattern can exacerbate food noise as it’s easy to feel like one small mistake or 'wrong' food choice means you have fallen off the wagon. This mindset also increases food obsession, leading to cycles of extreme restriction followed by guilt-driven bingeing, making it hard to build consistency. Instead, try not to think about ‘good’ or ‘bad’ foods to allow yourself all foods and a more neutral approach. This removes the pressure around eating and you will notice what you enjoy, not just crave, leaving the guilt and food noise behind.

A sign reading 'mindful eating' surrounded by healthy foods

3. Use mindful eating

A 2017 review found that mindful eating interventions can be helpful in reducing binge eating and emotional eating. Mindful eating is being fully present as you eat, slowing down to notice the taste and smell of your food and focusing on being present in the moment. This approach helps to reduce automatic eating and allows your brain time to register the feeling of being full therefore breaking the cycle of overeating, or impulsive eating.

Mindful eating practices include eating without distractions – so no phones, scrolling or TV. Instead, be more aware of your food, chew slowly while noting the flavours, textures and satisfaction level. This should prevent cravings and leave you feeling satisfied.

4. Reduce exposure to hyper-palatable food

Food noise isn’t true hunger, often it’s about seeking out the dopamine fix. Dopamine is a powerful neurotransmitter or brain chemical, that creates feelings of pleasure and reward. When we eat certain types of food, mainly ultra-processed foods, we get a dopamine rush, and before you know it, you’re reaching for the biscuit tin without even thinking. Foods that give this dopamine fix can make food noise worse and processed foods that are high in fat, salt and sugar are the main culprits.

Try to replace ultra-processed snacks with satisfying wholefood versions and engage in dopamine-rich non-food activities. Exercise, music, cold showers and talking to friends can help reduce the mental draw towards food. Choose foods for long-term fullness and dopamine production such as eggs, fish, chicken, nuts and seeds.

5. Stabilise blood sugar

Food noise can be exacerbated by hunger, or blood sugar imbalance. Keep your blood sugar levels in check by combining protein with high-fibre vegetables and whole grains to prevent the highs and lows. Try to avoid eating carbohydrates on their own – instead pair them with protein and/or fat to avoid the rapid insulin spike that triggers cravings. And don’t under eat. Chronic dieting or skipping meals leads to intense hunger, which increases obsessive food noise.

6. Create a calm food environment

Food noise often gets louder when you’re surrounded by cues. Declutter and reorganise your kitchen or pantry to keep tempting foods out of sight (or out of the house if needed). Mute/unfollow anything on social media that is unhelpful to you. If your feed is full of ‘what I eat in a day’ videos, then that may be reinforcing the noise. While it might sound boring, having a meal plan in place can support your choices and reduce the constant thinking about food. Seeking the help of a registered nutritionist or dietitian can provide personalised guidance on nutrition and meal planning and support you with some strategies to help.

Food noise gets louder when the body is under stress or you've under-slept. If you are struggling, a good place to start is by improving sleep and reducing cortisol-inducing stressors. It’s also helpful to eat the right things. You have probably heard it before, but protein, fibre, healthy fats and balanced meals are going to keep you fuller for longer, stabilise hunger pangs and reduce cravings. It is common to fall down by relying on discipline and willpower alone, so consider a structured eating plan to reduce decision fatigue and emotional eating. Slow down, chew well and eat without distraction and where possible reduce external food cues that spark food noise.

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