Food Noise – Hear me Roar

When I was young, I remember breakfast discussions between adults about lunch plans and dinner plans.  To me this seemed normal, it would be necessary to have this information so you would know to get things out of the freezer to thaw or to know what time a meal would be served.   

As I grew older, I found myself planning future meals while devouring a current meal.  Often, I would be thinking about it as I drove to work or took a walk.  It was okay, that was the way it was supposed to be. I was being proactive.  

Now let’s go back to those younger days and fill in some time gaps.  When I was offered a baked good or sweet treat, it was GOOD. They made me feel warm and happy inside, albeit only for a short period so I always wanted more and the cravings would become obsessive.   As I gained in years, I also gained in pounds.  I had a yen for the sweets.   Since I lived in an area where fast food was twelve miles away and an absolute special occasion, processed goodies were not yet an issue.   However, I gained my independence and loved the taste of cheeseburgers and fries.    

Adulthood came upon me.  Still planning my meals, thinking about yummy snacks to get at the store, stopping at convenience stores for a quick chocolate bar and then mentally berating myself for being a compulsive snacker with no self-control.  I would become angry with myself and sometimes I would be able to turn away from the temptations, but 90% of the time I would give in.   The underlying reason?   Food had always been a comfort to me and although it was making me miserable physically and mentally, it was giving me brief moments of comfort that I apparently needed as I struggled with life.   

I had no idea this had a name.  Currently its trending as “Food Noise” and I am most certainly a victim of this.   

Food Noise is a preoccupation with food.   For example, after (or during) you’ve had a meal, you may instantly start thinking about your next snack or next meal.  It is an internal dialogue that can be influenced by factors such as diet, mental well-being, and nutrient deficiencies.  

– fixate on what, when, or how much to eat.   

-plan the next meal before having finished your current one.   

-compulsively check restaurant menus or delivery services   

-stress about the consequences of food choices.   

– internally beat yourself up over your lack of self-control but still give into the impulse 

However it manifests for you, the impact on your life and eating behavior can be both harmful and overwhelming to your physical and mental health. 

It is possible to quiet the Food Noise. 

1. Focus on a healthier diet 

1. Eliminate the processed foods (no more Fast Food! ) 

2. Meal Prepping – having the meals prepped makes it easier to not overeat 

3. Stop buying the unhealthy snacks, get them out of your house, if they are not there you cannot eat them 

4. Educate yourself on healthy recipes and learn how to prepare them.  Taking this time to prepare your meals makes you more mindful of what you are doing. 

2. Eat Intentionally 

1. Make an eating schedule and stick to it.   

1. If Joe brings in donuts for the office, you don’t have to eat one, you can politely decline and remove yourself away from the temptation. 

2. Bring healthy snacks for yourself so when you are tempted to give in for that sweet stuff, you have a workaround. 

3. Exercise 

1. Its hard to walk and stuff a cheeseburger in your mouth at the same time. 

2. Find activities that keep your hands busy and your blood pumping, you’ll find that thoughts of food are nowhere in sight. 

4. Reduce Stress 

1. What i love about this one is people throw this suggestion out like you are intentionally bringing stress into your life.   Do your best to find ways to reduce the stress factors.  I know some things are not in your control but you do have the power to control how you handle it. 

5. Get more sleep 

1. Tired and fatigued equals the desire to fuel up.  If you are rested you won’t feel the extra need to gain energy. 

6. Look into Medication 

1. Semaglutide medications tend to activate certain receptors, which promote the release of the hormone GLP-1 which basically quiets your food noise.   

2. Talk to your doctor if you consider this direction, it is important to make sure you understand all side effects and results of using this method to quiet your food noise.  

I will tell you this.  My food noise started when I was a child.  It’s lived with me for decades and honestly, it’s like a family member in my head.   Since beginning my journey and making changes in my lifestyle, this family member has become noticeably quieter.   There are days, admittedly, when Food Noise roars and is nearly deafening.  On those days, I have my arsenal of weapons to fight it.  An always available full water bottle, a portioned out healthy snack, and a “Before” and “After” photo nearby to show me what determination and perseverance looks like.