Hey there. Food noise is one of those topics I know I’ll keep coming back to. It’s definitely become a buzzword in the weight loss world, especially since the rise of GLP-1 medications. People talk about how, for the first time, they don’t hear the food noise after starting these meds. And while I believe everything in the health and fitness space has its place, I also believe food noise is never something we can totally eliminate.
I think a lot of the chatter we hear around food ties back to emotions, thoughts, and feelings we’ve been carrying for years. For many of us, it goes deep. When we’re able to connect with ourselves and process those thoughts, it can absolutely lessen the noise. And there are practical ways to work on this too, like looking at meal frequency and portion sizes.
If we’re not eating enough or often enough, we’re going to think about food. That’s not a character flaw. It’s normal. But sometimes, we’re eating so frequently that we train ourselves to constantly expect the next snack or meal. For some people, eating every couple of hours makes them feel flexible and in control. For others, it just builds the habit of always putting food in their mouth.
One simple experiment I share with some clients is shifting from six meals a day to three or four. You’re not eating less overall. You’re just consolidating the meals so you’re not constantly in eating mode. It might not work for everyone, but it’s worth exploring.
Another tool I love is photo journaling. It doesn’t have to be complicated. You can just snap pictures of your meals and look back at how much time passes between them. It helps you spot patterns without judgment. And it’s a great way to connect your actions to your thoughts and feelings.
I also want to say that thinking about food, planning meals, or looking forward to certain foods isn’t automatically a problem. I do it all the time. Sometimes I’m excited about trying a new recipe that night. Other times I’m planning a pizza crawl months in advance with friends. Food is a huge part of life, celebrations, and connection. The idea that thinking about food is always bad is a message that’s been sold to us, often to market products or medications.
Ultimately, our choices are our responsibility. But we have to remember that a lot of factors influence those choices. My goal is to help people build an approach to fitness and food that comes from the inside/out.
If you’re struggling with food noise, know you’re not alone. There are tools, strategies, and mindset shifts that can help. And if you want some guidance, I’d love to work with you. Check out my coaching programs and let’s make this journey sustainable together.