How to turn off 'food noise' when trying to lose weight
Many women, including Oprah Winfrey, have spoken out about food noise. Here's how it can affect your weight loss journey.
'Food Noise' has become a hot topic in recent months, with many people, including American talkshow host Oprah Winfrey, weighing in.
Winfrey recently released a book, 'Enough: Your Health, Your Weight, and What It’s Like To Be Free', that addresses the topic.
She co-authored the book with obesity expert Dr Ania M. Jastreboff, who stresses that obesity is not a choice but a disease. Dr Jastreboff says she has helped many of her patients overcome food noise.
Winfrey, who has struggled with her weight for decades, opened up about her own experience during an interview on 'The View'.
"The reason why I've done this book with Dr Ania is because what I felt all those years - the shame and the blame that I gave to myself - I felt it was my fault I was overweight," she said.
"When comedians made fun of me, I felt like it was okay for me to be the butt of their jokes because I should be losing the weight. I should be able to keep the weight off, and I felt embarrassed every time I put the weight back on. So, I accepted it."
The 72-year-old says things changed when she learned that obesity was a disease that could be treated. It is one of the reasons why, in 2023, she opened up about using GLP-1 medication to manage her obesity.
"This is what I wanted everybody to know: all these years, I thought I was overeating. I was standing there with all the food noise - what I ate, what I should eat, how many calories was that, how long is it going to take? I thought that was because of me and my fault.
"Now I understand that if you carry the obesity gene... that is what makes you overeat. You don't overeat and become obese; obesity causes you to overeat."
While weight-loss drugs have helped scores of people shed pounds, diet and exercise remain important for overall well-being.
The interview, which took place in January, has been gaining traction online, with many asking: What does food noise mean?
READ: Oprah Winfrey opens up about how being overweight made society treat her differently
Oprah Winfrey: "All these years, I thought I was overeating… because of me and my fault. Now I understand that if you carry the obesity gene… that is what makes you overeat. "
— Defiant L’s (@DefiantLs) March 8, 2026
"You don't overeat and become obese. Obesity causes you to overeat."pic.twitter.com/PtqHgxnTvn
What is food noise?
According to a narrative review article published on the National Library of Medicine's website, 'food noise' is defined as “heightened and/or persistent manifestations of food cue reactivity, often leading to food-related intrusive thoughts and maladaptive eating behaviours”.
Basically, you cannot stop thinking about food, even when you are not hungry. It is also important to note that 'food noise' doesn't just affect individuals with obesity.
Many people on diets experience "intrusive mental chatter" about what they should eat and when they should eat. However, food noise is more common among overweight people.
They also struggle with constantly longing for food and the guilt that comes with giving in to those cravings.
The STOP Obesity Alliance notes in its study that "57% of individuals living with overweight or obesity experience continuous and disruptive thoughts about food", while "only 12% of this group were familiar with the term food noise".
According to Cleveland Clinic, food noise is a vicious cycle, and poor food choices, such as eating ultra-processed and junk foods, contributes to the problem.
"The consumption of ultra-processed food seems to activate your hedonic pathway or your reward pathway,” Dr Reena Bose told the academic medical centre.
“Processed food gives you a reward, and a reward means you want to keep going back and continue the consumption of these processed foods.”
How to turn off food noise
There are several ways to help people turn off food noise, including GLP-1 medication - though studies are ongoing.
"Despite the lack of systematic research on the phenomenon of 'food noise', there is growing anecdotal evidence that the use of GLP-1RAs, particularly semaglutide, might reduce 'food noise'," the narrative review, 'What Is Food Noise? A Conceptual Model of Food Cue Reactivity,' states.
In a piece for The Conversation, clinical psychologist Vivienne Lewis says weight loss medications and drugs are not an easy fix. She says that while medications that reduce appetite can help people lose weight, some put the weight back on when they go off the drugs.
"Weight loss drugs should only be used under medical supervision and some diet pills can affect the heart, breathing, blood pressure and brain. Ozempic (and similar drug Wegovy) use the ingredient semaglutide drug to induce feelings of being full or satisfied. Side effects of semaglutide can include nausea, bloating, constipation and diarrhoea," she wrote.
"So, it’s important to work on developing a healthy relationship with food and your body. Often, a combination of psychological therapy and seeing an accredited dietitian is needed."
Here are some other habits you can implement to help you manage food noise:
- Eat regular meals that include protein, fibre and healthy fats: Contrary to what many think, skipping meals doesn't always lead to weight loss. It can actually do the opposite, as it slows down your metabolism, causes drops in blood sugar and increases hunger signals.
- Be aware of your food triggers: If TikTok recipes and visually appealing food ads make you crave food, avoid social media in between meals. Also, consider keeping snacks out of view or not stocking large amounts when you go shopping.
- Get a good night's rest: According to several studies, poor sleeping patterns lead to an increase in the "hunger hormone" ghrelin.
Disclaimer: Health-related information provided in this article is not a substitute for medical advice and should not be used to diagnose or treat health problems. It is always advisable to consult with your doctor on any health-related issues.
According to the South African Health Products Regulatory Authority (SAHPRA), “Ozempic is not registered in South Africa for use in weight-loss. Ozempic is only available on prescription and there are no generic versions of Ozempic registered in South Africa”.
Read more here: FAQs – Semaglutide
READ: Full-body workout using water bottles as weights
Listen to Jacaranda FM:
- 94.2
- Jacaranda FM App
- http://jacarandafm.com
- DStv 858/ OpenView 602
Follow us on social media:
Image credit: iStock