Can’t stop thinking about food? Experts point to an unexpected cause
In people with obesity, however, the body’s natural GLP-1 response may be less effective at signaling fullness, Tandon noted.
GLP-1 medications, including Ozempic, can fast-track weight loss by mimicking a natural hormone that suppresses appetite and helps people feel full sooner, the expert said.
In people with obesity, the body’s natural GLP-1 response may be less effective at signaling fullness. (iStock)
They also offer an additional benefit by acting on the brain’s rewards pathway.
When someone eats a brownie, for example, they experience a surge in a “pleasure hormone” known as dopamine, Tandon said. GLP-1 medications blunt this response, so the person feels no differently eating a brownie than when eating a spinach salad.
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“We no longer crave those unhealthy, sugary foods because we don’t derive pleasure from them anymore,” she added.
6 tips to tune out food noise
Some triggers of food noise may be internal – like certain hunger hormones that can make us eat more — while others are external, like seeing a favorite snack or getting a whiff of a freshly baked pie.
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“[Some] people find that peeling back the layers and building a healthier relationship with food can quiet the food noise, especially when it comes from a lifetime of diet cycling – like moving between restrictive diets and periods of overconsumption,” Garcia-Benson said.
Experts shared the following natural techniques that can help reduce food noise.
No. 1: Keep a “hunger record”
Writing down when your food cravings are loudest — such as when scrolling on your phone — can help you identify any triggers.
Health experts recommend that adults get 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 advised for appetite control. (iStock)
No. 2: Increase fiber and protein intake
Research shows that these nutrients help you stay full longer, stimulating natural GLP-1 hormones to send signals to the brain that lessen cravings.
Health experts recommend that adults get 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 advised for appetite control.
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No. 3: Slow down and be more present when eating
Focusing solely on food and eating mindfully can help to curb appetite, experts say.
Harvard experts recommend eating more slowly and paying attention to each bite — without distractions like phones or TV — to better recognize fullness cues and avoid overeating.
No. 4: Get enough sleep
People who don’t sleep well may have a difficult time being disciplined about food intake the next day. They often crave highly processed and carb-heavy foods to increase their energy, multiple studies have shown.
Health authorities recommend that adults get between seven and nine hours of sleep each night.
Focusing solely on food and eating mindfully can help to curb the appetite, experts say. (iStock)
No. 5: Manage stress
Chronic stress lowers the production of natural GLP-1 and leads to high cortisol levels, which can lead to weight gain, according to Tandon.
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Experts recommend managing chronic stress with mindfulness, meditation and consistent physical activity to help lower cortisol levels and support healthier metabolic function and weight regulation, per Cleveland Clinic.
No. 6: Exercise regularly
Physical activity has been shown to boost GLP-1 levels. Most health authorities recommend that adults aim for at least 150 minutes of moderate-intensity aerobic activity per week and at least two days per week of muscle-strengthening activities.
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