Think about this for a second: You’re in the middle of your workday, focused and productive, when out of nowhere, a voice in your head pipes up: “A slice of cake wouldn’t hurt…” Suddenly, you’re battling thoughts of crisps, chocolate, or that tempting takeaway. This constant internal dialogue about food, often referred to as food noise, can be one of the biggest hurdles to healthy eating, even when you’re on effective treatments like GLP-1 receptor agonists.

So, what exactly is food noise? And how do you quieten it, especially if you’re already on medication that’s supposed to help with appetite?

Food noise is the non-stop chatter in your brain about food, whether you’re hungry or not. It’s that mental loop of cravings, planning your next snack, or emotional eating cues that have nothing to do with physical hunger. It can be:

• A response to stress
• A product of habit
• A way to avoid difficult emotions
  Or simply environmental, like the smell of baked goods or a food advert on TV

For many people with obesity or type 2 diabetes, food noise can feel relentless. And it’s not about lack of willpower, it’s rooted in biology, psychology, and learned behaviour.  Weight loss and hormone experts state that food noise appears to be significantly reduced by medications like semaglutide and tirzepatide.

How this is thought to work is that these medications essentially block or reduce the communication between the digestive tract and the brain, thus interfering with “food noise” signals that trigger hunger, cravings, or intrusive thoughts about food.

How GLP-1 Medications Help – But Don’t Silence Everything

GLP-1 receptor agonists such as semaglutide and liraglutide are game-changers. They work by mimicking a hormone that regulates appetite, slows gastric emptying, and helps you feel full sooner and for longer. In many people, this leads to significant weight loss and improved glucose control.

However, while GLP-1 therapy may reduce food noise, it doesn’t eliminate it. Emotional eating patterns, deeply embedded habits, and environmental triggers don’t disappear overnight. This is why managing food noise needs a multi-faceted approach.

Strategies to Deal With Food Noise

Here are evidence-backed strategies that can help quieten the noise and bring more awareness and control to your eating habits:

1. Name It to Tame It

The moment you notice food thoughts popping up, pause. Ask yourself:

“Is this physical hunger or head hunger?” Recognising the difference gives you power over the impulse. If it’s an emotional or habitual issue, acknowledge it; don’t judge yourself for it.

2. Mindful Eating Practices

Slow down. Engage all your senses when you eat. When you eat without distractions, no phone, no telly, just you and your plate, you become more in tune with your body’s hunger and fullness signals. Research shows mindful eating can significantly reduce binge-eating behaviours and promote satisfaction with smaller portions.

3. Don’t Skip Meals

Ironically, skipping meals can make food noises louder later in the day. GLP-1s may reduce appetite, but your body still needs nutrition. Structured, balanced meals prevent dips in energy and minimise rebound cravings.

4. Strategic Snacking

Instead of resisting snacks altogether, plan smarter ones. High-protein, high-fibre options (think Greek yoghurt, boiled eggs, or nuts) can keep you full longer and curb the urge for sugary quick fixes.

5. Create a ‘Craving Pause’ Ritual

When cravings hit, delay action by 10 minutes. Take a walk, sip water, write in a journal, or simply breathe. Most cravings peak and fade quickly—this brief pause creates space for you to respond thoughtfully rather than react impulsively.

6. Environment Matters

Out of sight, out of mind works. Keep trigger foods out of your immediate environment and make nourishing options more accessible. Rearranging your fridge or pantry can be a surprisingly effective first step.

7. Address Emotional Triggers

Cravings often mask emotions – boredom, sadness, loneliness, even joy. Therapy, journaling, or talking with a trusted friend can help untangle emotional patterns behind eating.

When to Seek Support

If food noise continues to dominate your day, consider speaking to a dietitian, health coach, or behavioural therapist with experience in obesity care. GLP-1s are powerful, but they work best when combined with lifestyle tools, habit change, and compassionate support.

You’re Not Failing – You’re Rewiring

If you’re on GLP-1 therapy and still struggling with food noise, you’re not doing anything wrong. Remember: you’re unlearning years sometimes decades of behaviour. That takes time, patience, and persistence.

Cravings are not a moral failing. They’re a message. And with the right tools, you can listen, learn, and choose differently.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.