Just one more bite…
I need a snack…
I’m hungry…
Cake… Cookies… Chips….
But I just ate…
Those are a few of the constant random thoughts about food that seem to consume my headspace throughout the day. For years, I could never fully describe what I was “hearing” and just thought of it as cravings or in my case a “sweet tooth”. It wasn’t until I started my personal weight loss journey that I learned the term ‘food noise’.
Food noise is defined as constant thoughts of food, including questions about what, where, when and how much to eat. Food noise can lead to overeating and feelings of guilt which can contribute to an unhealthy relationship with food. Frequently throughout the day I find myself thinking of the next meal, snack or food craving. It doesn’t matter if I have just eaten, intrusive thoughts of the next meal are minutes away. Food thoughts seem more intense when I am stressed out, tired or need a boost to energy. The sad reality is that once I give in to the noise, the food item is not as satisfying as I expected it to be.
Some of the key strategies to aid in a successful weight loss is to recognize food noise triggers, cues of satiety and learning to change your habits. Food logs are helpful tools to track nutrient intake and record your thoughts and feelings surrounding meals. Learning to recognize when I am hungry, full, eating out of emotion or boredom helped me to identify my triggers and what the food noise in my head sounds like as this is different for everyone. After learning to identify my triggers and cues, I was able to redirect my behavior. If I am bored, I change my surroundings, go outside, take a walk, or find something entertaining to fill my time. Drinking a glass of water helps differentiate between hunger and thirst. Another game changer for me has been a GLP-1 injectable medication. These medications work to help you feel fuller faster, stay fuller longer and can help silence food noise. Medication can reduce the amount of food eaten and help your body metabolize nutrients properly. Using these tools can help you successfully lose weight and maintain your weight loss.
Learning to identify food noise has helped me develop different eating habits and healthier coping mechanisms during stress-filled times. So what changed during my personal weight lossy journey? Everything, but honestly, not much. I continue to have food noise, just not as often. I occasionally give into my “sweet tooth” cravings. And there are still times I would rather eat my feelings than talk about them. However, I am more aware of the situations that contribute to my food noise and I have better ways of dealing with them. I have lost 65ish pounds and maintained it and stopped the cycle of yo-yo dieting. And lastly, I am healthier both physically and mentally.
Take the time to notice and acknowledge your food noise. Recognize what triggers your food noise. Understand when it is loud or quiet and why. Distinguish between hunger and thirst. Listen to your body when it says “I’m hungry” and “I’m full”. Do not ignore your food noise, but learn the tools you need to live healthier with those thoughts.
Until next time stay Happy & Healthy,
Nurse Nel
Σχόλια