Are you full but want to eat more? Getting to Know “Food Noise” & How to Overcome It
Have you ever experienced a situation where you have just finished eating lunch, but only 10 to 15 minutes later, your stomach starts to feel like it is “asking to be filled” again?
Even though logically you have eaten enough, hunger or the desire to chew something still appears unexpectedly.
This condition is actually quite common in many people, but often the cause is not paid attention to.
Therefore, today’s decree will explain the phenomenon behind this situation and how to overcome it easily and effectively.
What is Food Noise?
According to the Cleveland Clinic, this is a feeling of constant hunger. You may have difficulty feeling full or satisfied after eating.
For example, your mind is still focused on the next snack or meal that must be taken even though you have just finished eating.
“It is a state where the mind is always focused on food
Apart from that, this condition can also cause excessive calorie intake and ultimately trigger obesity and other health problems, said Endorcologist, Dr Reena Bose.
What causes Food Noise?
“Food noise” is an unstoppable cycle that usually occurs when you make unhealthy food choices such as eating ultra-processed foods.
These types of foods can lead to renewed hunger and persistent food cravings, reinforcing the “food noise” cycle.
So, what can trigger “food noise”? Internal cues like hunger hormones can make you start thinking about food.
However, external cues such as smells or seeing food advertisements can also trigger food cravings.
Why is this a problem?
Understandably, this can make it difficult for someone to maintain a healthy weight.
According to Dr Bose, this can make a person feel hungry all the time.
When satiety is difficult to achieve, individuals tend to eat larger amounts.
As a result, it can trigger obesity. This situation also has the risk of causing sleep apnea, high blood pressure and high cholesterol, he explained.
How to stop “food noise”
Dr Bose said the effects of “food noise” could actually be reduced in everyday life if a person was more sensitive to lifestyle and eating habits.
Focus on a healthy diet
Healthy eating, including reducing or avoiding processed foods starts with meal planning and preparation
He suggests that the weekly menu be planned first, followed by purchasing the necessary cooking ingredients.
Apart from that, preparing ingredients such as fruit and vegetables in advance can also make it easier to prepare healthy meals.
At the same time, snacks should be stored in places that are not easily accessible to reduce ‘temptation’.
Eat more disciplined
According to Dr. Bose, many people have irregular eating patterns, either because they are too afraid to eat or wait until they are too hungry.
Practicing eating at consistent times not only helps the body stay energized, but also supports better levels of health and vitality.
Exercising
Physical activity also plays an important role in controlling “food noise”.
Although some individuals may experience limitations such as joint pain or limited movement, efforts to build and maintain muscle mass still need to be made.
Reduce stress
Uncontrolled daily stress can lead to unhealthy food choices.
“When you’re dealing with a lot of stress, it becomes difficult to manage your life in a healthy way,” he adds.
Sleep quality
Sleep quality should also not be ignored. Dr Bose emphasized that lack of sleep can make it difficult for someone to adopt a healthy lifestyle.
“When you’re tired, you tend to choose processed and ultra-processed foods,” he says.
Therefore, a good sleep routine such as reducing the use of electronic devices before bed, meditating, and avoiding eating too close to bedtime is highly recommended to ensure better quality sleep.
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