What is food noise, and how can you get it to stop?
Do thoughts about food pop into your mind throughout the day – even when you’re not hungry? Maybe it feels like food is always on your mind. This is often called food noise and it can get in the way of your weight loss journey.
The good news? There are ways to turn the volume down, like eating nourishing meals, avoiding strict rules, and practising mindful eating.
If your BMI is over 35, you could be eligible for personalised weight loss support from Oviva. Enjoy your own dedicated health coach, a tailored weight loss plan and weight loss injections (if appropriate) – helping you quiet food noise and feel more in control.
Key Takeaways
- Food noise is the internal chatter we have about food. When it gets out of control, it can make weight management more difficult.
- There are simple ways to reduce the impact of food noise – like eating balanced, nourishing meals and avoiding strict food rules that can leave you feeling deprived.
- Some people benefit from weight loss medications, like Wegovy, which work by suppressing your appetite and increasing feelings of fullness between meals.
What is food noise?
Food noise refers to persistent thoughts or mental chatter about food, even when you’re not physically hungry. It can feel like a constant preoccupation with what you might eat next – sometimes intrusive, sometimes subtle – but always present in the background.
It’s different from natural hunger cues, which are your body’s way of telling you it needs energy and nutrients.
If you often catch yourself thinking about food – like reaching for a snack during your favourite TV show, even if you’re not hungry – that could be food noise.
Some food noise is completely normal, and it can affect anyone. But when it becomes constant or overwhelming, it can make managing your weight more difficult.
What causes food noise?
Hormonal and psychological factors
Research shows that food noise can be influenced by several factors, including how much sleep you get, your emotional wellbeing, and the levels of two key hormones: ghrelin and leptin.
Ghrelin, often called the “hunger hormone”, increases appetite, while leptin helps signal to your brain when you’ve had enough to eat.
When you’re stressed, your body may produce more ghrelin, which can make you feel hungrier. At the same time, stress may reduce leptin levels, so your brain doesn’t get the message that you’re full – making it harder to tune in to your body’s natural cues.
Environmental factors
We live in a world where food is constantly in sight — and on our minds. With takeaways, fast food and food delivery apps just a tap away, it’s no surprise that food noise is so common.
From morning to night, we’re surrounded by cues that make us think about eating — often without even realising it. Just think about how many food promotions you’ve seen recently, like:
- Discounts on your next order
- Limited-time menu items
- “Buy one, get one free” deals
- Adverts for new or ‘must-try’ products
This constant stream of advertising creates a noisy food environment that can be hard to ignore — and it’s often designed to tempt us with high-fat, high-sugar foods.
Social cues can also play a role. Maybe you’ve been invited to a celebration meal, or ordered a takeaway after a tough day. These habits are deeply ingrained. We’re conditioned to see food as a reward, and to seek comfort in it — especially when it’s so easy to access.
All of this can make food noise louder, and harder to switch off — but understanding these triggers is a powerful first step.
Food noise vs. hunger
One of the hardest parts of managing food noise is learning to tell the difference between emotional cravings and real hunger.
Scientifically, they’re two separate things:
- Hunger is a physical response — your body’s way of telling you it needs nutrients and energy.
Food noise is more of a mental or emotional response, triggered by things like stress, habit, or your environment.
So how can you tell which is which?
Start by checking in with your body. If you notice:
- Fatigue
- Stomach rumbling
- Difficulty concentrating
…it’s likely genuine hunger.
But if your urge to eat feels sudden, specific, or emotionally driven — like craving a certain food after a stressful meeting — it could be food noise.
Learning to recognise the difference takes time, but awareness is a powerful tool for building healthier habits.
How weight loss injections stop food noise
If you have a BMI over 35 and meet the eligibility criteria, you may be eligible for prescription weight loss injections as part of a medical weight management plan.
These medications are only intended as a treatment for obesity and are unsuitable for people without a medical need to lose weight.
How weight loss medications help
Emerging research shows that GLP-1 weight loss medications like semaglutide (Wegovy) and tirzepatide (Mounjaro) may help reduce food noise by:
- Disrupting reward pathways in the brain, which may help reduce food cravings and compulsive thoughts around food
- Suppressing appetite, so you feel hungry less often
- Increasing feelings of fullness, making it easier to eat smaller portions and feel satisfied
For some people, this combination leads to a noticeable reduction in intrusive food thoughts — but it’s not the same for everyone.
Not a guaranteed fix
GLP-1 medications don’t silence food noise completely. Some people experience relief, while others continue to struggle with cravings and food-related thoughts.
At Oviva, we offer access to weight loss medication (if you’re eligible), but it’s just one part of a wider, holistic approach that focuses on long-term, sustainable change — not quick fixes.
12 ways to help quiet food noise without medication
1. Challenge unhelpful thoughts
One way to quiet food noise is by gently challenging how you think about food.
Instead of saying, “I can’t stop thinking about chocolate,” try reframing it:
“I’m thinking about chocolate, but I don’t have to act on it.”
Rather than fighting the thoughts, acknowledge them, and see if you can gently guide your focus back to your goals.
2. Practice self-compassion
Losing weight is difficult–being kind to yourself matters.
Food noise is common and completely normal. It doesn’t mean you’re doing anything wrong. Accepting this can reduce pressure and help you respond in a more supportive way.
Redirecting your energy into something you enjoy – like a hobby, music or time with a pet – can be helpful too.
3. Eat a balanced diet, not an overly restrictive one
Food noise can feel out of control when meals or eating habits feel too restrictive.
Rather than banning foods entirely or cutting out whole food groups, focus on a balanced diet rich in nutrients that includes some structured flexibility.
It’s not that you can never eat a pizza or a burger again. It’s about moderation and prioritising nutritious meals as much as possible.
4. Be mindful of time-restricted eating
Though some people may benefit from intermittent fasting and time-restricted eating, for others, they just increase preoccupation with food.
If it leads to feeling deprived or constantly thinking about food, it might not be helpful.
For example, if evening snacking is a challenge, try planning a satisfying meal or snack that focuses on the right foods to eat before bed, rather than cutting food out completely.
5. Stay hydrated
People can sometimes mistake feelings of thirst for feelings of hunger. This can lead to thoughts about what to eat and frustration about not feeling full.
Try to stay hydrated. The NHS recommends at least six to eight glasses of fluid per day, including water, sugar-free drinks, tea, coffee and low-fat milk.
6. Don’t ignore hunger
There are some physiological signs of hunger, including:
- Low energy or fatigue
- Light-headedness
- Stomach growling or rumbling
- Physical feelings of emptiness in the stomach
- Headaches
- Concentration issues
Ignoring hunger can backfire and make you more likely to overeat later in the day and there’s evidence that skipping meals can negatively impact the overall quality of what you eat.
Instead of trying to “push through” your hunger, try to eat a nutrient-rich meal or a healthy snack.
7. Plan meals and snacks in advance
Planning out your meals and snacks for the day can help reduce the need to think about what you’re going to eat and when you’re going to eat it.
Batch cooking meals or prepping snacks can be helpful–it makes it easier to stick to your meal plan and avoid quick fixes like ordering a takeaway when you’re too tired to cook.
8. Try to get enough sleep at night
Getting enough sleep can make a real difference when it comes to managing food noise.
When you’re tired, your energy levels drop – and that can make you more likely to reach for foods that offer a quick boost, like those high in sugar, fat or salt.
The NHS recommends aiming for 7 to 9 hours of sleep a night. We know that’s not always easy, especially with busy or unpredictable routines. But getting as much rest as you can – and keeping a regular sleep pattern – may help reduce food noise and support your weight loss journey.
9. Practice mindful eating
Mindful eating means slowing down and paying attention to your food – like noticing the taste, texture and smell, and checking in with how hungry or full you feel as you eat.
It can help you feel more satisfied from your meals and reduce the urge to keep eating past fullness. Over time, this can help quiet food noise, as your body and mind become more in tune with what you really need.
You don’t have to get it perfect. Even small changes – like turning off distractions at mealtimes or pausing a bite – can help you feel more present and less pulled by constant thoughts about food.
10. Manage stress levels
Stress can make food noise louder by increasing hunger hormones and reducing fullness signals. It’s also a common trigger for emotional eating, which can feel hard to manage.
We know stress isn’t something you can simply switch off. But small moments– like a short walk, time with people you love, listening to music, or doing something you enjoy – can help.
There’s no perfect solution, and it’s okay if you’re still working out what helps. What matters is finding something that feels doable for you, even on difficult days.
11. Build a balanced, satisfying diet
Eating meals that leave you feeling full and nourished can help quiet food noise.
Try to include lean proteins, healthy fats, and fibre-rich foods – these can help you feel satisfied for longer.
Remember to eat foods you enjoy. Don’t stick entirely to what you consider “diet foods”.
Healthy food environment
Create an environment that supports healthy eating and reduces the risk of triggers affecting your goals.
Keep healthy snacks around the house and minimise access to less healthy options.
Recognising triggers
Pay attention to what triggers food noise:
- Does it happen more frequently at certain times of the day?
- What are you doing at these times?
- Does food noise become worse in certain places or when doing certain activities?
If calorie counting is a trigger for you, stick to nutritious meals and manage portion sizes in other ways. Use smaller plates and techniques like filling half of your plate with vegetables.
If watching TV triggers you, try practising mindful eating with the TV off before you watch your favourite show. This can help ensure you feel full before you start watching.
Reframing and gradual exposure
If you have trigger foods, try not to see them as a threat, but try to reframe your relationship with them. You may be able to actively practice your response to them.
Cutting out trigger foods entirely is daunting and unrealistic. It may just lead to you eating them and feeling like you have “failed” your diet.
Instead, consider gradual exposure to trigger foods in controlled settings outside of how you’d typically eat them. This can allow you to rebuild your relationships with these foods and enjoy them in moderation.
How Oviva can help you regain control over food noise
Led by doctors and dietitians, Oviva offers a science-backed approach to weight loss. If you have a BMI of 35+ and a weight-related health condition, unlock:
- A personalised weight loss plan tailored to your lifestyle
- Remote support from healthcare professionals—doctors, dietitians, and coaches
- Track meals, goals, and activities with ease using the Oviva app
- NHS-funded weight loss medication delivered directly to you (if eligible)
It’s more than calorie counting or gym hours—it’s about sustainable habits for weight loss in the long term.
With Oviva, you’ll lose weight at your pace, maintain it effortlessly, and even receive NHS-covered medications.
Our two-minute survey will let you know if you’re eligible.
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