Amid conflicting guidance, GLP-1 weight loss trends, and recent updates to dietary guidelines, navigating nutritional advice can feel overwhelming.
as Conversations about weight loss With the increased focus on pharmaceuticals, some Americans may be looking for more natural ways to quiet the so-called “diet noise.”
Here are some tips to adjust it.
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Experts say food noises are frequent thoughts about food that can sometimes be mistaken for hunger.
Northwell Health’s The Well describes this as a “constant background loop of food-related thoughts” that can interfere with daily life and decision-making about eating.
This causes you to consume excess calories, weight gain, obesity Other medical problems include high blood pressure, high cholesterol and sleep apnea, according to the Cleveland Clinic.
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“You may have a lot of unnecessary and excessive thoughts about food, which can make you tired.” plant-based cuisine told Fox News Digital about expert nutrition tips.
“You might have thoughts like, ‘I want to eat this,’ ‘When’s my next meal?’, ‘What should I eat to be healthier?’, ‘I should eat this,’ or ‘I shouldn’t eat that,'” the Texas-based expert added.
Certain actions can make eating noise worse. Garcia-Benson says these can include skipping meals, ignoring hunger cues, relying on strict dietary rules, and eliminating entire food groups.
Research has shown that some medical conditions, such as polycystic ovary syndrome and depression, can increase eating noise, as can stress and lack of sleep. certain medicinesantidepressants, etc. may also worsen symptoms.
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“Food noise is not a personal failure; [due to] Garcia-Benson added, “It’s a lack of willpower. For many people, it’s due to years of dieting, restrictive eating, stress, and poor nutrition.”
“The urge to eat is triggered by three main aspects: hunger, satiety, and pleasure or reward,” says Dr. Vinita Tandon, chief medical officer at Medi Waitros, which is supervised by physicians. weight loss program based in Tampa, he told Fox News Digital.
The body naturally produces a hormone called glucagon-like peptide-1 (GLP-1), which helps regulate appetite and food intake.
However, Tandon noted that in obese people, the body’s natural GLP-1 response may be less effective at signaling satiety.
GLP-1 therapeuticsWeight loss can be achieved quickly by mimicking natural hormones, including Ozempic, which suppress appetite and help people feel full faster, experts said.
It also provides additional benefits by acting on the brain’s reward pathways.
For example, when you eat a brownie, you experience a surge of the “feel-good hormone” known as dopamine, Tandon says. GLP-1 drugs blunt this response, so eating a brownie is no different than eating a spinach salad.
“We don’t covet them anymore unhealthy, sweet food Because we no longer get pleasure from them,” she added.
Some food noise triggers are internal, like certain hunger hormones that make you eat more, but they can also be external, like seeing your favorite snack or smelling a freshly baked pie.
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”[Some] People have found that by peeling back the layers and developing a healthier relationship with food, they can quiet the food noise that occurs, especially over a lifetime. diet cycling – It’s like going back and forth between periods of restrictive eating and periods of overfeeding,” Garcia-Benson said.
Experts shared the following natural techniques to help reduce food noise.
Writing down when your food cravings are greatest, such as when scrolling on your phone, can help you identify your triggers.
Research shows that these nutrients can help you feel fuller longer and stimulate the natural GLP-1 hormone, which sends signals to the brain and suppresses your appetite.
Health experts recommend that adults consume 25 to 38 grams of fiber and at least 0.8 grams of protein per kilogram of body weight per day. protein intake It is often recommended for appetite control.
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Experts say you can suppress your appetite by focusing on your food and eating mindfully.
To better recognize satiety cues and avoid overeating, Harvard experts recommend eating more slowly and paying attention to each bite, without distractions like phones or television.
people I can’t sleep well You may have trouble staying disciplined about your food intake the next day. Studies have shown that they often crave highly processed and carbohydrate-rich foods to boost their energy.
Health authorities recommend that adults get seven to nine hours of sleep each night.
Chronic stress reduces the production of natural GLP-1, leading to increased cortisol levels, which can lead to weight gain, Tandon said.
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Experts recommend managing chronic stress. mindfulness, meditation According to the Cleveland Clinic, consistent physical activity to lower cortisol levels and support healthier metabolic function and weight regulation.
Physical activity has been shown to increase GLP-1 levels. Most health authorities recommend that adults do at least 150 minutes of moderate-intensity exercise. aerobic exercise Strength-strengthening activities at least 2 days per week.
