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With holiday parties, Christmas recitals, annual traditions, and shopping sprees filling up our calendars, the holiday season can quickly become a time of clutter, both in our physical lives and in our minds. Some of that “clutter” may come in the form of holiday food noise, taunting us with thoughts of gingerbread when we should be focusing on the to-do list we so optimistically created that morning.
For many, holiday foods are a highlight of the season. There’s nothing wrong with enjoying the foods that only come around once a year. But when thoughts of food start interfering with your life? That’s an inconvenience most of us would rather avoid.
What is food noise?
Food noise refers to persistent or intrusive thoughts about eating, even when you’re not hungry. These cravings can be powerful and distracting, often not ending until you go out of your way to end it in the most direct way possible: by eating the thing that’s filling your thoughts.
Why does food noise increase during the holidays?
Food noise can happen any time, but it’s not uncommon for it to be worse during the holidays. Tempting treats are everywhere during this time of year, even in places you don’t expect, and food is baked into many beloved holiday traditions.
And that’s not all. Shifts in routine, sleep changes, and stress can disrupt hunger cues as well, making thoughts of Christmas feasts more prevalent and cravings harder to manage.
What this means if you’re on a GLP-1
GLP-1 medications like semaglutide and tirzepatide slow gastric emptying, stabilize blood sugar, and help regulate appetite hormones. People taking GLP-1s often point to “quieting the food noise” as one of the most powerful benefits of the medication.
However, holiday food noise can still sneak up on you, especially if you’re busy, stressed, or not maintaining your normal habits. But that doesn’t mean you have to let it rule you.
7 ways to quiet holiday food noise
Healthy habits go a long way in keeping the food noise away. The habits below can help you enjoy the season without the noise.
Maintain a consistent meal schedule
Food noise spikes when your body is underfed—and when you’re snacking constantly. Regular meals at consistent times—preferably 3–4 hours apart—can help keep blood sugar and energy levels stable, making it harder for food noise to intrude.
Eat more protein and fiber
Protein and fiber take longer to digest, which helps keep you fuller for longer. They’re also more satiating than high-carb foods. And when you’re satisfied, it’s harder for the food noise to break in. Try to include fiber or protein (or both!) in all your meals and snacks.
Stay hydrated
Never underestimate the power of a simple glass of water. Often when cravings start, it’s our body’s way of telling us to hydrate. Dehydration increases cravings, so stay ahead of the dehydration-cravings cycle by starting your day with water and continuing to drink it throughout the day.
Get enough sleep
Sleep isn’t just a “nice to have.” It’s essential for just about every facet of health. Skimping on sleep can cause havoc to your body’s delicate hormone balance, which can feed directly into food noise, both day and night.
Manage stress
Food noise ramps up when life is chaotic. Some quick calming resets, such as a short walk, 5 minutes of stretching, or a 3-minute breathing break, can help regulate your nervous system and reduce stress eating and cravings.
Get up and move
Need a fast way to quiet the food noise? Movement can help. Not only does moving around distract you from your thoughts, but it also helps regulate hunger hormones and boost your mood.
Give yourself permission to enjoy holiday foods
Denying yourself something you want will only make you want it more, which often leads to overindulging. An all-or-nothing mindset isn’t going to help you out much, but balance will. So enjoy your favorite holiday foods, but make sure you’re fueling up on protein, fiber, and plenty of water too.
The compounding power of healthy habits
Food noise loves chaos, and the holidays can be pretty chaotic. Thankfully, we can quiet the noise with healthy habits. Visit Shed’s blog for more tips on maintaining healthy habits during the holidays. You can also work with a Health Coach to create a plan that works for your life, not the other way around. Visit tryshed.com to learn more.
FAQs about holiday food noise
How can I stop thinking about food all the time during holiday events?
Avoid going to parties overly hungry, as this triggers stronger food noise. Eat a protein-rich snack before you go, such as Greek yogurt, a protein shake, or cottage cheese. This will help stabilize blood sugar and reduce intrusive thoughts. Also, remember that food isn’t the only great thing about parties! Prioritize connecting with others, enjoying the sights and sounds, and participating in party activities to ensure you’re soaking in the whole experience.
Why does the all-or-nothing mindset increase food noise?
Extremes tend to put you in one of two camps eventually: overindulging until you get a fresh start in January, or restricting yourself so much that you feel constantly deprived. Both extremes increase food noise instead of diminishing it. A balanced mindset is better (not to mention easier to maintain). Enjoying the occasional holiday indulgence alongside healthy habits helps quiet the food noise and prevent the binge-restrict cycle.
Why am I still experiencing food noise even though I’m on a GLP-1?
Holiday stress, nostalgia, and disruptions to your routine are powerful. Even if you’re on a GLP-1, food noise can creep in if you’re not staying consistent with protein intake, hydration, sleep, and balanced meals. GLP-1 treatment doesn’t eliminate the need for healthy habits, especially during the holidays.
Should I skip meals to “save calories” before a holiday dinner or event?
No. This will only make you hungrier when it’s time for the main event, so you’re more likely to overindulge. Instead, try a “fuel regularly” strategy, i.e., prioritizing protein-forward meals and snacks leading up to the event. This will make it easier to eat a normal amount at your holiday event—and keep the food noise from making all your decisions for you.
