Navigating nutrition advice can feel overwhelming amid conflicting guidance, GLP-1 weight loss trends, and the latest updates to dietary guidelines.

as weight loss conversation With increased focus on medication, some Americans may be looking for more natural ways to calm what is commonly referred to as “food noise.”

Here are some tips to help tune it.

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What is food noise?

Food noises can be described as frequent thoughts about food, which can sometimes be mistaken for hunger, experts say.

Food noises can be described as frequent thoughts about food, which can sometimes be mistaken for hunger, experts say. (iStock)

Northwell Health’s The Well describes it as a “steady background cycle of food-related thoughts” that can interfere with daily life and dietary decisions.

This may cause someone to eat too many calories, which can lead to weight gain, obesity There are other medical problems, such as high blood pressure, high cholesterol and sleep apnea, according to the Cleveland Clinic.

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“Having a lot of unnecessary, excessive thoughts about food can be exhausting,” says registered dietitian Kat Garcia-Benson of VNutrition. plant-based dishes and expert nutrition tips, told Fox News Numbers.

“You may have thoughts like: ‘I’m craving this,’ ‘When is my next meal?’, ‘What should I eat to be healthier?’, ‘I should eat this,’ or ‘I shouldn’t eat that,'” the Texas expert adds.

Certain behaviors—such as skipping meals, ignoring hunger cues, relying on strict food rules, and skipping entire food groups—may exacerbate food noise. (iStock)

Certain behaviors may exacerbate food noise. These may include skipping meals, ignoring hunger cues, relying on strict food rules and eliminating entire food groups, Garcia-Benson said.

Research shows that some medical conditions, such as polycystic ovary syndrome and depression, as well as stress and lack of sleep, can also increase food noise. certain drugssuch as antidepressants, can also exacerbate the condition.

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“It’s also important to note that food noise is not a personal failure or (due to) a lack of willpower,” Garcia-Benson added. “For many people, it’s a response to years of dieting/food restriction, stress, or nutritional inconsistencies.”

Drivers of Hunger

“The urge to eat is driven by three core aspects: hunger, fullness, and pleasure or reward,” says Dr. Vinita Tandon, chief medical officer at Medi-Weightloss, a physician-supervised company. weight loss plan Based in Tampa, told Fox Digital News.

The body naturally produces a hormone called glucagon-like peptide-1 (GLP-1) that helps regulate appetite and food intake.

“There are a lot of unnecessary, excessive thoughts surrounding food, which can be exhausting.”

However, Tandon noted that in people with obesity, the body’s natural GLP-1 response may be less effective at signaling satiety.

GLP-1 drugsExperts say drugs including Ozempic can help rapid weight loss by mimicking natural hormones that suppress appetite and help people feel full faster.

In people with obesity, the body’s natural GLP-1 response may be less effective in signaling satiety. (iStock)

They also provide additional benefits by acting on the brain’s reward pathways.

For example, when someone eats a brownie, they experience a surge of a “happy hormone” called dopamine, Tanden said. GLP-1 drugs blunt this response, so people feel no different when they eat a brownie than they do when they eat a spinach salad.

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“We no longer long for those Unhealthy, sugary foods Because we no longer get pleasure from them,” she added.

6 Tips for Eliminating Food Noise

Some triggers of food noise can be internal—like certain hunger hormones that make us eat more—while others are external, like the sight of a favorite snack or the smell of freshly baked pie.

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“(Some) people find that peeling back the layers and developing a healthier relationship with food can calm food noise, especially when it comes from a lifetime of food noise. diet cycle – like switching between restrictive eating and overconsumption,” Garcia-Benson said.

Experts share these natural tips to help reduce food noise.

First: Keep a “hungry record”

Taking note of the times when your food cravings are strongest (such as while scrolling on your phone) can help you identify any triggers.

Health experts recommend adults consume 25 to 38 grams of fiber per day and at least 0.8 grams of protein per kilogram of body weight, with higher protein intakes often recommended to control appetite. (iStock)

Second: Increase fiber and protein intake

Research shows that these nutrients can help you feel fuller longer, stimulate the natural GLP-1 hormone to send signals to the brain, and reduce appetite.

Health experts recommend adults consume 25 to 38 grams of fiber and at least 0.8 grams of protein per kilogram of body weight per day, with protein intake being higher. protein intake Appetite control is often recommended.

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Third: Slow down and be more focused when eating

Experts say focusing solely on food and eating mindfully can help curb your appetite.

Experts at Harvard University recommend eating more slowly and paying attention to every bite—without distractions like your phone or TV—to better recognize when you’re full and avoid overeating.

Fourth: Adequate sleep

those people Can’t sleep well It may be difficult to adhere to food intake the next day. Multiple studies have shown that they often crave highly processed and carbohydrate-rich foods to increase energy.

Health authorities recommend adults get seven to nine hours of sleep each night.

Experts say focusing solely on food and eating mindfully can help curb your appetite. (iStock)

Fifth: Manage stress

Chronic stress reduces natural GLP-1 production, leading to increased cortisol levels, which can lead to weight gain, Tandon said.

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Experts recommend managing chronic stress by: mindfulness, meditation According to the Cleveland Clinic, consistent physical activity helps lower cortisol levels and supports healthier metabolic function and weight regulation.

Sixth: Exercise regularly

Physical activity has been shown to increase GLP-1 levels. Most health authorities recommend adults get at least 150 minutes of moderate-intensity exercise aerobic activity Do muscle-strengthening activities at least two days a week.