No matter how well laid out your diet and weight-loss plans are, constant food noise can easily derail them. But if you don’t want to try GLP-1s (or if you’re coming off them), what else can be done about it? We asked the experts.
Words: Amy Mica Marsden. Images: Pexels, Shutterstock.
We’ve all experienced it: you’ve just finished a fulfilling dinner, but suddenly you have a craving for something sweet that just won’t leave you alone. Or you’ve packed a great lunch for later, but now it’s 10 am and suddenly that sandwich sounds a little too tempting.
The occasional craving is definitely not out of the ordinary. But if you feel that craving all the time – like a constant, intrusive voice in the back of your mind always chattering about food, your next meal, your cravings, etc., regardless of how hungry you are – then you’re likely experiencing food noise.
What is food noise, and what causes it?
According to a survey by healthcare platform Numan, nearly nine in ten people have experienced food noise at some point. It’s not just the occasional craving, but a voice which never shuts up, no matter how you try to appease it.
And, in most cases, any steps we take to control it — like regulating our diet and food intake — usually end up making it worse.
‘There is usually no single cause,’ says Joanna Konstantopoulou, owner and director of Health Psychology Clinic. ‘Food noise tends to emerge when biological, psychological, and lifestyle factors begin reinforcing one another.’
‘Poor sleep, stress, or long gaps between meals can increase appetite signals and make food feel more urgent. At the same time, a history of dieting or trying to strictly control eating often increases mental monitoring of food, which unintentionally keeps it at the centre of attention.’
What can we do to stop food noise?
‘Supporting overall weight loss through nourishing food, enjoyable movement, restful sleep and stress management can be helpful for many people,’ says Alex Glover, Nutrition Scientist at Holland & Barrett.
‘Creating sustainable habits, sometimes described as “wellness stacking” can play a supportive role alongside other forms of care.’
‘The real key here is consistency. For some people, additional support may also be needed, and what works best will vary from person to person.’
Below, we rounded up the top tips from experts for better appetite regulation without (or after) GLP-1s.
Joanna Konstantopoulou, owner and director of Health Psychology Clinic.
Joanna says that restoring predictability in our days is often the key to combatting food noise.
‘Regular eating patterns are important, as consistent nourishment reduces the sense of urgency around food,’ she advises. ‘Sleep is often underestimated; when sleep is disrupted, appetite regulation and impulse control both become more difficult.’
That’s why it’s important to maintain a regular sleep schedule, as well as predictable meal times.
‘Another key shift is moving away from rigid food rules. When eating becomes less restrictive and more structured, thoughts about food often settle naturally.
‘Psychological strategies that help individuals notice urges without immediately acting on them can also reduce how intrusive those thoughts feel over time.’
‘From a clinical perspective, it is also important to note that food noise is rarely about lack of discipline,’ Joanna adds.
‘More often, it reflects a system trying to restore balance after periods of stress, restriction, or irregular routines. When those pressures are reduced, food typically becomes less mentally dominant on its own.’
Alex Glover, Nutrition Scientist at Holland & Barrett
Alex recommends a combination of movement, restful sleep, stress management, and eating more nourishing foods to tackle excess food cravings.
Food
‘Protein is especially useful, as it digests more slowly and can help you feel satisfied after meals,’ he explains. ‘Including a source of protein at each meal, such as yoghurt, eggs, fish, tofu, beans or lentils, can make meals feel more filling and can help steady your appetite throughout the day.’
He also recommends eating more fibre, as ‘fibre adds bulk, supports more gradual digestion and can help keep energy levels steadier, all of which can be beneficial when managing returning hunger cues and food noise.’
‘The new H&B High Fibre range is packed with products which can provide a quick boost to top daily levels up.’
Read our advice about increasing your fibre intake.
Movement
‘Regular movement you enjoy is important for weight loss because it makes consistency easier,’ Alex advises.
‘Whether it’s walking, running, strength training, yoga or another sport, movement increases daily calorie burn, reduces stress, helps regulate appetite, and supports healthy habits without burnout – helping to make weight loss more sustainable over time.’
Stress
‘Managing stress is important for weight loss because how you feel mentally affects both your body and your behaviours in ways that can make losing the weight harder,’ Alex explains.
‘When you’re under ongoing stress, your body releases more of the hormone cortisol, which can increase appetite and cravings for high-calorie “comfort” foods and may make it easier to store fat.
‘Stress also tends to disrupt sleep, reduce motivation to be active, and can lead to emotional eating, making it harder to stick to healthy habits.’
Read our round-up of the 8 best natural supplements to help with food noise (without GLP-1s) here.
