Reducing food noise and managing cravings. This is something that comes up quite often in conversation with my weight loss coaching clients, and something I probably have going on more days than not!
About twelve years ago, I was at least four stone heavier than I am now – maybe even five. Back then, I didn’t really have the knowledge or tools I’ve got now. A lot of my eating was driven by anxiety and stress. Comfort food really did what it said on the tin: it comforted me. But that came with a price. My weight crept up, and even though I was active here and there, I didn’t feel great in myself – mentally or physically.
Since then, I’ve lost that weight and more importantly, I’ve kept it off for years. It’s not been some strict plan or quick fix. It’s been small changes that made sense for me – changes I could stick to without it taking over my life. And one of the biggest things I’ve learned is how to manage my food noise.
You know that constant chatter in your head about what to eat, when to eat, what you shouldn’t be eating… all of that? That used to be so loud for me, especially during more anxious times. But now? It’s quiet – not gone completely, but manageable. These are the things that helped me get there:
1. I keep processed sugar to a minimum
This has been a game-changer. I don’t cut it out completely – that’s never been my style – but I do limit it. I’ve noticed that when I eat a lot of sugary stuff, I feel worse mentally. My anxiety can ramp up and so does the food noise. Cravings hit harder and I feel hungrier more often. By keeping processed sugar to a minimum, everything feels more balanced – especially my mood.
2. Nothing’s off-limits, but I stay in control
I don’t do food rules. The minute I say I “can’t” have something, I want it more – and then it becomes all I think about. So instead, I let myself have the things I enjoy, but I keep it in check. A bit of chocolate, a few crisps, a slice of cake – I’ll have it if I want it, but I don’t go overboard. This helps take the drama out of food. It’s just food. Not good, not bad – just something I enjoy in moderation.
That said though, I still have my bad days – I’m only human – but the thing is to make sure the good days far outweigh the bad.
3. I lift weights – because feeling strong physically makes me feel stronger mentally
Incorporating weight lifting – especially Olympic Weightlifting – into my life has honestly changed the way I see myself. I don’t train to get smaller anymore. I train to get stronger. There’s something powerful about picking up a weight you used to struggle with – and nailing it. It carries over into everything else in life. I feel more grounded, more confident, and more in control. That sense of strength helps quiet the food noise too. It gives me something else to focus on, and makes me less likely to look for comfort in food.
4. I ride my bike – a lot
When I first got into cycling, 20 minutes felt like a big achievement, and it was! Now, my biggest ride was from London to Manchester in one go. Cycling has given me so much. It’s not just the physical benefits, although those are huge, it’s the mental ones too. There’s something about the rhythm, the time to yourself, and the endorphins that come with a long ride. After a good cycle, I’m less likely to think about food constantly. It just calms everything down.
5. I talk to myself – no, really
Self-talk has been one of the most useful tools when it comes to food cravings. When I get that strong urge to eat something, usually something sugary or salty, I try not to act on it straight away. Instead, I pause, step away from the kitchen, and ask myself a few questions.
“Do I really want this?”
“Am I hungry – or just bored or stressed?”
“What will actually make me feel better?”
Sometimes just having that moment to think is enough to break the spell. Not always – but often. The more I practise this, the more automatic it becomes. It is like any skill, it takes time and practice before you get better at it.
It’s also like having my own coach in my head, one who actually wants the best for me. And honestly, that inner voice gets louder the more you listen to it.
Food used to feel like a battle – now it’s just part of life. That’s not to say I don’t still have the odd wobble or moment of mindless snacking. I do, and some days can still be tough. Comfort eating will ALWAYS be my nemesis! But overall, things are calmer. Food noise doesn’t take up so much space in my head anymore.
I am not saying all of this will work for you. I am certainly not saying you need to start riding a bike either! But I do hope you can take something away from this and start trying out some tactics that may work for you.
If you’re trying to quiet that food noise too – whether it’s for weight loss, better fitness, or just to feel more in control – I’d love to help. I offer weight loss coaching and sports coaching that’s realistic, no-pressure, and built around what works for you.
