How, when, and where food noise shows up for each person is very individualized. The Nutrient Journal defines food noise as “constant, obsessive food ruminations that are hard to suppress and can even interfere with daily life.” It is the internal dialogue or chatter that drives us to eat but it is not based on physical hunger. If you have engaged with social media, print media or the nightly news you will have heard about certain medications that can help turn down the volume of this food chatter which can be vital to those where the noise has become dysfunctional. I hope this information serves you no matter if you are someone who is working with your medical provider to use medication to assist with weight loss, someone who does not have insurance coverage of these medications, or you are someone who’s food noise has not reached the dysfunctional state but are wanting to take steps to improve your relationship with food. These are tips and initial steps to manage the food noise.
Change the environment.
Reflect on which foods you bring into your home or work environment. Ask yourself what purpose they serve? When and how do you want to include these foods? If ice cream is a food that speaks loudly to you, such as me, set boundaries around how it will be incorporated into your overall eating plan.
Remove food triggers on your phone such as door dash app, apps for fast food, apps for fast food coupons, etc.
Make eating a single event.
Remove the distractions while eating by having a specific location you eat meals and snacks.
Turn off the TV and put the phone down so you can engage the senses and slow your eating down. Enjoy your food and eat until you are satisfied.
Plan it out.
Eating is a healthy action that should take place multiple times per day so plan out when and what you would like to have for snacks and meals.
Honor your hunger and appetite by eating these planned meals. Waiting too long between meals can turn the food noise volume up to the point of shouting or screaming.
Become curious.
Keep an awareness journal to become more curious about what the noise or cravings are telling you.
Are they telling you are stressed, happy, sad, or are you just looking for small taste of chocolate?
Are you getting enough sleep, how are you moving your body each day, how are you preventing or coping with daily stress?
Please remember some food noise is normal and healthy. It is important to have hunger cues to ensure we eat and provide nutrients for your body that promote health and strength. Taking time to focus on planning out a grocery list, planning meals or cooking are all important ways we focus on food. In addition, every eating plan and style should include your favorite treats. If food noise is all day, every day, no matter the situation then reach out to those that can help. You deserve to have a healthy relationship with food and not feel like you are in a constant battle with food having power over you. Medication or not, collaborating with a registered dietitian and/or therapist to address your relationship with food will help your quality of life in the long term. I recommend working with someone who also promotes health for all individuals while minimizing stigmas for people who are in larger bodies.
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