“I think about food all the time,” is a common sentiment among patients who experience food noise—intrusive thoughts about food. Food noise can hinder weight loss and overcoming it is a crucial step in your weight loss journey because it influences what and when we eat. Weight loss medications can help reduce food noise by suppressing appetite and regulating hormones in the brain which help individuals feel fuller longer and experience fewer cravings. In this article, we’ll explain how to manage food noise with lifestyle interventions, professional support, and weight loss medications, if appropriate.
What is Food Noise?
People who experience food noise often describe it as constant thoughts of food and eating. It may be difficult to think about anything else, and these persistent thoughts can happen anytime, anywhere, and even during or after eating. With such a hyperfocus on food, there may be a desire to eat without feeling physical hunger. Different triggers may lead you to eat, and there’s a likelihood of eating too much. Examples of food noise triggers might be your food delivery app sending you a promo notification or your coworker bringing a box of donuts to your workplace. That said, food noise can drive your food choices, and these choices are often high-calorie, high-fat, and sugary foods.
The good news: Some patients who take weight loss medications have shared that they’ve experienced less food noise. One Form Health patient explained, “Food doesn’t rule so much space in my brain, my brain gets occupied with other things, and not everything feels so centered around food.”
Semaglutide (Wegovy® and Ozempic®) and Its Effect on Food Noise
Some individuals and their doctors may decide to use medications like Wegovy or Ozempic for weight loss. Wegovy and Ozempic are a type of glucagon-like peptide-1 (GLP-1) receptor agonist. How these medications suppress food noise is still being researched.
Mechanism of Action
Semaglutide, known by the brand names Wegovy or Ozempic, works by imitating the hormone GLP-1 that our bodies make naturally. GLP-1 acts on the pancreas to trigger the release of insulin which lowers blood sugar and acts on the brain to decrease appetite and cravings.
Impact on Satiety
Reducing food noise may be a benefit of Wegovy, Ozempic, and similar medications. In one 2023 clinical trial, patients taking semaglutide saw improvements in hunger and fullness at week 20, compared to the group taking a placebo. “The GLP-1 agonist medications send a message to the brain that promotes satiety so that people feel full and are therefore less likely to think about food,” says Dr. Maria Maldonado, a Form Health American Board of Obesity Medicine physician.
Long-term Weight Management
Strict dieting or intense exercise regimens can result in weight loss over a short period of time, but these approaches are often unsustainable and can lead to weight regain. Losing weight in a healthy way and keeping it off long-term is the goal of many patients. Medications like Wegovy or Ozempic can help with sustained weight loss according to research. A 2021 study of 1,961 adults found that the groups taking 2.4 milligrams of semaglutide were able to sustain an average weight loss of 14.9% over 68 weeks.
Quality of Life Improvements
Quality of life is the degree to which a person is healthy, comfortable, and able to participate in life and enjoy activities. Living with obesity can deeply impact a person’s quality of life because of the risks of developing weight related comorbidities such as type 2 diabetes, psychological distress from weight bias or stigma, and decreased mobility that limits participation in everyday activities. One study found that weekly semaglutide injections at a dose of 2.4 milligrams lead to significant improvements in weight-related quality of life scores compared to placebo. The same study also found improvements in craving control which can happen with reductions in food noise.
Comparing Weight Loss Medications in Food Noise Management
The effects of weight loss medications like Zepbound®, Wegovy, Saxenda, and Contrave® on food noise are still being researched as current evidence is only anecdotal, or based on personal experiences. “The mechanism of how GLP-1s might quiet food noise is actually pretty complicated,” says Dr. Maldonado. “There doesn’t seem to be any research that compares the efficacy of quieting food noise between GLP-1s.” With all of these medications, people who previously dealt with repetitive food chatter report that it happens less. “This class of medicine slows gastric emptying leading to less hunger, and therefore less thinking about food,” says Dr. Maldonado.
Practical Tips for Managing Food Noise with Medication
Consistent Medication Use:
Utilizing weight loss medications as prescribed plays a crucial role in managing food noise effectively. These medications are designed to help regulate appetite, reduce cravings, and support sustainable weight loss efforts. By taking medications as prescribed, individuals can better control impulses triggered by food cravings and emotional eating, leading to healthier dietary choices and improved overall well-being. Setting reminders in your phone is a helpful way to remember to take your medications.
Combining Medication with a Structured Meal Plan:
Medications can help silence the food noise, however they are most effective when paired with healthy eating habits and other lifestyle changes. Working with a Form Health Registered Dietitian can help you develop a structured eating plan that is individualized to your preferences and needs can help set you up for long term weight loss and maintenance. Knowing what you’ll eat throughout the day may make you less prone to overthinking what you’ll eat next. Additionally, eating more high fiber, high protein foods can help reduce your appetite and leave you feeling fuller for longer.
Mindful Eating Practices:
Mindful eating is a practice that helps you stay aware of the present, and can be an effective weight-loss strategy. When you eat mindfully, you take your time with eating and pay more attention to your food. This practice helps you take notice of every bite and sip you take. How does this affect food noise? Slowing down your eating, experiencing your food, and savoring the flavors teaches you to follow hunger cues, which can help quiet food noise. Mindful eating also applies to being mindful of what foods you are choosing to add to your plate. There are several suggested healthy food options and methods of portioning food that can aid in weight loss.
Hydration Strategies:
Getting enough water each day can be tough, but drinking water can help manage food noise as it helps with fullness. You can increase your water intake by keeping an easy-to-drink refillable water bottle with you throughout the day, infusing fruit flavors to enhance its appeal, and drinking a full glass of water at the same time every morning before enjoying your morning coffee or tea.
Regular Monitoring and Adjustments:
Self-monitoring your weight loss and food intake can help you stay on track with meeting your health goals. This may look like weighing yourself on a scale several times per week, keeping record of your eating habits in a journal or food log, or using an app to make sure you’re eating enough protein. Data that you get from monitoring can help you and your healthcare provider make any necessary adjustments to your care plan based on your individual needs.
Support System Engagement:
You don’t need to feel alone on your weight loss journey. Sharing your concerns, successes, and challenges with people you trust can help you get the support you need. If you don’t feel there are people in your life currently that you can rely on, you may seek out a support group to provide encouragement and help you stay on track to achieve your goals.
When to Consult a Professional
Seeking medical help for weight loss can be a game changer regardless of whether or not you’re prescribed medication. A medical provider can provide a personalized treatment plan, evaluate potential risks and benefits of medications, and monitor your progress to ensure safe and effective treatment. Consulting with a medical team early can reduce the risk of weight related comorbidities.
Maximize Your Weight Management Efforts with Form Health
Managing food noise with Zepbound, Wegovy, Saxenda, or another effective medication can help you make meaningful progress towards bettering your health and reaching your weight loss goals. Less food noise in your life may improve your food choices at restaurants, help you eat balanced meals more consistently, and curb mindless snacking throughout the day.
Working with a medical weight loss program such as Form Health will connect you with experts to guide you in your weight loss journey. Form provides individualized nutritional guidance from a Registered Dietitian along with expert medical care from an ABOM Board Certified doctor. Your Form Care Team will meet with you regularly to create a personalized treatment plan that addresses nutrition, physical activity, and mindset shifts along with a prescription for FDA-approved medication, if appropriate.
Find out if you are eligible by taking our quiz or send a message to get in touch directly at info@formhealth.co.
