Avoiding "Head Hunger"

We’ve all done it—tried a new diet that everyone is talking about only to find ourselves starving before dinnertime.

And, of course, there’s a reason to crave food when you haven’t eaten enough and your tummy is growling. But what if you find yourself constantly thinking about food, even when you’re not hungry?

While physical hunger is the natural signal that your body needs fuel, head hunger is driven more by the mind than the body. People who experience head hunger often describe it as persistent, intrusive or as “distracting mental chatter” about food.

It also has a sudden onset, can be triggered by emotions like boredom and the cravings don’t have anything to do with meal times. In fact, you could be thinking about lunch while eating breakfast.

If you’ve experienced this, you’re not alone. One study reported 57% of people who are overweight experience food noise. The problem with head hunger is that it can lead to a cycle of mindless eating, which can lead to weight gain and feelings of guilt. It also can make it more difficult for you to recognize physical hunger.

So, what can we do about it?

• Eat mindfully. The first step is to eliminate distractions. Studies have found that we tend to eat more when watching television or scrolling on our phones. That’s because we’re so focused on the media we’re consuming, we don’t realize when we’re full. Instead, sit down at the table, eat slowly and take breaks so you can recognize feelings of fullness.
• Identify and avoid your triggers. When your food noise is loudest, consider writing down what’s happening and how you’re feeling in a journal. You might start to notice a trend, and then you can make adjustments. For example, if it’s triggered by boredom, why not try reading a book or listening to a podcast rather than grazing in the pantry?
• Reduce stress with non-food-related distractions. They call it stress eating for a reason, and when our bodies releases the hormone cortisol, we don’t crave broccoli. Instead, we want food high in fat, sugar and salt. Stress also can increase the amount of food noise in your head, so find healthy coping activities like exercise, meditation or a creative hobby.
• Talk to your doctor. Don’t be afraid to discuss treatment options with your doctor, which may include weight loss medications. Studies show that GLP-1 medications can quiet food noise in addition to reducing appetite and food intake.

Remember, not all weight loss victories are related to the numbers on the scale. Eliminating head hunger could be the game changer you need, and your doctor can help.

Just don’t resort to only eating fruit and veggie skins like Linda Belcher.

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