When Ozempic and similar GLP-1 agonist drugs were released, researchers were surprised to learn of an unexpected weight loss benefit. These medications reduce appetite and slow stomach emptying by regulating hunger hormones and insulin levels, and they also affect the brain by helping to quiet “food noise.”
“'Food noise' is the term that has been applied to intrusive thoughts about food, whether they be regarding cravings, guilt from eating, or obsessing over what and when to eat,” explains Trista Best, MPH, RD, LD, a registered dietitian at The Candida Diet.
However, if you don't want to turn to a drug like Wegovy or Ozempic (which is technically only approved to treat type 2 diabetes but is prescribed off-label for weight loss), your strategy should address both dietary changes and psychological factors leading you to fixate on food, experts say. Read on to learn the 10 simplest ways to quiet food noise without taking weight loss drugs.
RELATED: What Really Happens If You Stop Taking Ozempic, Doctors Say.
1. Limit processed food.
Shutterstock Eating lots of processed foods can increase food cue reactivity, making it harder to resist cravings for unhealthy ingredients.
“Processed foods are high in sugar, fat, and salt, which can overstimulate the brain and lead to more frequent food thoughts. Replace these foods with whole-food options like nuts, raw veggies, and fresh fruit,” advises Best.
2. Add more protein and fiber to every meal.
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Michelle Routhenstein, MS, RD, a preventive cardiology dietitian and certified diabetes educator at Entirely Nourished, says that filling your plate with protein and fiber can help reduce food noise by cutting cravings.
“Protein and fiber are essential macronutrients that help promote fullness and stabilize blood sugar levels,” Routhenstein tells Best Life. “They slow digestion, which keeps you feeling satisfied longer and helps quiet the food noise."
"Opt for lean protein sources, such as chicken, fish, and legumes, paired with fiber-rich foods like vegetables, fruits, and whole grains to enhance satiety and curb cravings,” she says.
RELATED: 9 High-Fiber Foods for Weight Loss That Will Keep You Full and Satisfied.
3. Stay hydrated and eat water-rich vegetables.
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The foods you eat can certainly influence food noise—but so can your hydration habits.
“Thirst associated with dehydration can mimic hunger, which intensifies food noise,” explains Best. “Prevent dehydration by consistently drinking water during the day, eating hydrating foods like watermelon and cucumber, and drinking infused water or teas if plain water is unappealing.”
Routhenstein adds that water-rich vegetables like zucchini, cauliflower, spinach, and bell peppers are low in calories but high in water content, helping you feel full without overloading on calories. “Bulk up your meals with these veggies to make them more satisfying and prevent overeating,” she suggests.
4. Practice mindful eating.
ShutterstockFood noise is partly physiological and partly psychological. By practicing mindful eating, you may be able to relieve some of your preoccupation with when and what you’ll eat next.
“By slowing down and paying full attention to your food, you can tune into your body's true hunger and fullness cues, which helps reduce the constant chatter of cravings,” says Katherine Metzelaar, MSN, RDN, a dietitian and the owner of Bravespace Nutrition. “Mindfulness helps you focus on the experience of eating—not just the food itself—but also how it makes you feel, creating a deeper connection to your body and its needs."RELATED: The Only Foods You Should Be Eating at Night, Doctor Says.
5. Stop labeling foods as "good" or "bad."
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As part of your mindful eating practice, it’s a good idea to try reframing your relationship with food.
“Shift away from seeing food as a source of guilt or restriction," suggests Metzelaar. "Instead, view it as nourishment and something that supports your well-being. When we stop labeling foods as ‘good’ or ‘bad,’ the constant noise around food choices quiets, and we can start making decisions that feel more balanced and aligned with our body’s needs."
6. Snack strategically.
ShutterstockYou might think the best way to quiet cravings is to ignore them entirely, but a better approach is to snack strategically.
“If you're feeling hungry, address those cues rather than ignoring them, especially before meals,” Routhenstein advises. “When blood sugar dips, cravings for quick, sugary fixes can intensify. A well-balanced snack—like a handful of nuts paired with fruit—can help prevent these intense cravings by providing both protein and fiber, keeping your hunger in check and reducing the ‘food noise.’”
RELATED: This "Powerhouse" Vegetable Is the Healthiest, CDC Says—But You're Probably Not Eating It.
7. Eat a balanced diet.
ShutterstockEating a full and nutrient-dense diet much of the time can also help prevent cravings that result from a lack of nutrition.
“Not getting enough food or food groups can lead to increased cravings and food noise,” says Metzelaar. “Eating balanced meals with a variety of foods can help keep food noise in check. Sometimes, food noise is just a signal that your body needs fuel, so staying on top of consistent eating can reduce the intensity of that noise.”
8. Prioritize sleep for better hunger regulation.
ShutterstockYour sleep habits can also affect the intensity of food noise and how you react to it.
“Sleep is critical for maintaining a healthy balance of hunger-regulating hormones,” explains Routhenstein. “When you’re not getting enough sleep, your body produces more ghrelin (the hunger-stimulating hormone) and less leptin (which signals fullness), leading to increased cravings and more frequent ‘food noise.”
She recommends aiming for seven to eight hours of quality sleep each night to help restore hormonal balance and reduce excessive hunger and cravings.
9. Address emotional hunger.
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Much of the time, compulsive eating has little to do with food itself and more to do with our emotional state. Getting to the root of those emotions and resolving them by other means can help quiet the noise.
“Food noise often amplifies when we eat for emotional reasons rather than physical hunger,” explains Metzelaar. “Finding non-food-related ways to address emotions—like journaling, deep breathing, or calling a friend—can reduce the urge to overeat or turn to food for comfort.”
10. Create a supportive environment.
ShutterstockFinally, if you struggle with compulsive eating due to food noise, there’s no shame in asking for help. In fact, building a judgment-free network of support could very well be the key to establishing healthy new habits.
“This might mean unfollowing accounts that promote diet culture or harmful body image messages or leaning into supportive communities that emphasize body appreciation and intuitive eating," notes Metzelaar. "The more you can shift away from external pressures, the more you’ll feel empowered to listen to your body instead of the noise."
