Thread: How To Stop The Food Noise

Over the past week on the Snackcord we’ve been talking about how loud the ‘food noise’ is, not necessarily in our own heads but *everywhere*. Even if you’re feeling reasonably solid in your own relationship with food, the intense discussions about UPFs and GLP-1s, as well as the blatant anti-fatness percolating in the press and on social media, make it really hard not to internalise some of the racket. 

Jennifer and I thought it might be helpful to have a thread dedicated to blocking out the noise (or at least dialling it down when things get super loud). Feel free to add your favourite books, articles, podcasts and other links in the comments.

It can be stuff that directly counteracts ‘food noise’, like posts or podcasts by your favourite anti-diet dietitians and nutritionists. It could just be a fun distraction. Or a serious distraction. 

To start us off, Jennifer has put together some Stop The Food Noise 101 tips - this is your baseline:

• Stop dieting! Calorie restriction or strict diet plans will amplify food noise - of course your brain is constantly pulling you towards food if you’re under eating and not nourishing yourself properly. Why not check out the Understanding Emotional Eating webinar from last month which covers this in part, and has some helpful resources included. 

• Eat decent-sized snacks in between meals that are well-balanced (carbs+protein+fat), actually fill you up and satisfy you. Rice cakes are not a snack. 
• Notice what in particular you’re thinking about food-wise - it may be helpful to write your food thoughts down over a series of days. Is it that you can’t stop thinking about the biscuits in the biscuit tin? That you’re dreaming of a particular meal for dinner that you think you shouldn’t have? Is the food noise related to foods you have marked as ‘off-limits’ or ‘bad’, or rules you’ve put in place - i.e. you’re only allowed three biscuits from the biscuit tin? Identifying any rules or judgements you’re making on your food choices can help you to start addressing them - they are likely contributing to the food noise.
• ‘All foods fit’ mentally rather than ‘last supper’ mentality: getting to a place where you regularly allow yourself all foods, rather than constantly telling yourself this is the last time you’re going to eat chocolate after a meal, will lessen your preoccupation with those foods. The principles of Intuitive Eating are a good place to start with this.
• If it’s helpful and not too overwhelming, plan easy, go-to meals and snacks (that are satisfying and you actually like!) to take some of the decision-making out of your day. I love a cookie from the M&S counter - some days I will plan to buy one in the afternoon to have with a cup of tea. This then means I'm not thinking all day about whether I want the biscuits in the biscuit tin, as I’ve already landed on a biscuit-decision (and a good one at that).