It’s not even an hour after finishing your morning bowl of oatmeal and blueberries and you are waiting for your sugar-free vanilla latte with non-fat milk from Starbucks.
However, the muffin selection is louder than the background music and frappuccino blenders.
“I’m so delicious!”
the chocolate chip in particular shouts. You pay for the healthy latte, and leave Starbucks. Even as you drive on the 405, swirling thoughts of the treats in the visible pastry case cease to stop.
“Gosh, those muffins are persistent,” you think.
Although not an official medical term, these particular thoughts driven by stress, emotions, or imbalance hunger signals are referred to as “food noise.”
Along with significant weight loss, patients report the quieting of “food noise” while using semaglutide medications including Ozempic, Wegovy, or Mounjaro. This occurs as the medications slow digestion which helps to curb cravings. Although subsided food cravings is a welcomed side effect, these medications have been reported to cause serious detrimental side effects.
If struggling with “food noise” is a persistent interference in daily activities, there are seven strategies to not eliminate food noise, but to achieve a healthy weight.
Say “No” to Extreme Diets: Overly restrictive diets can increase food fixation and lead to overeating- you always want what you can’t have. However, eating balanced, frequent meals with a mix of proteins, fats, and carbohydrates helps stabilize hunger cues. Intuitive eating, the philosophy that you are the expert of your body and its hunger signals, has been shown to promote stable weight and reduce disordered eating habits.
Protein First: Reducing food noise can also be achieved by prioritizing high-protein foods such as lean meats, eggs, beans, and nuts. By keeping you full longer and curbing cravings, protein’s integral role in effective weight management is necessary to mention.
Slow Digestion with Fiber: By adding bulk to meals and promoting satiety, fiber’s role is to slow digestion. Be sure to incorporate vegetables, fruits, whole grains, and legumes into your diet in order to support weight management and reduce cravings. Studies link higher fiber intake with weight loss.
Prioritize Exercise: Not only does physical activity help regulate hunger hormones, exercise also reduces stress, a major driver of food cravings, and “food noise.”
Lowering Stress Levels: Chronic stress can trigger cravings for high-fat, high-sugar foods and lead to weight gain. However, curbing emotional eating can be achieved through mindfulness practices, such as deep breathing and mindful walking.
Improve Sleep Quality: Poor sleep disrupts hunger hormones, increasing cravings and calorie consumption. Aim for 7–9 hours of rest nightly, with pre-sleep routines like screen-free time and consistent bedtimes to promote better sleep and weight regulation.
Consult a Bariatric Surgeon: Do you have a BMI of 40 or higher, or a BMI or 35 with two weight related conditions and struggle with persistent food noise? If so, consult a bariatric surgeon to discuss permanent solutions such as Dr. Jeremy Korman, who serves Los Angeles and Southern California. For more information on bariatric procedures, contact our office today.
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