If you’ve found yourself here you’re probably wondering how to stop thinking about food.
If your thoughts of food are out of control, you’re not alone. Many people struggle with constant thoughts about their next meal or snack.
If you’re new around here – Hi! I’m Jamie, a Registered Dietitian of 10 years. I’m here to help you problem-solve your relationship with eating so that you can have the right solutions to stop obsessing over food. Together in this post, we’ll explore why you might be thinking about food 24/7 and offer practical solutions to help you regain control.
Let’s dive in and uncover the reasons behind these thoughts and how to address them.
Why am I thinking about food so much?
First of all, it’s normal to think about food some of the time. Experts estimate that adults with a healthy relationship with food think about food 10-20% of the day. After all, we all have to eat and make food decisions every single day!
But, if you’re thinking about food allllll day long or it feels like it’s interfering with your life and mental health, it’s time to do a little detective work to discover why you can’t change the channel in your brain. There are several common reasons why this might be happening, and each has its unique solution to management.
If you’re feeling like your food obsession has gotten out of control and you’re even wondering if you have a food addiction, let’s talk about what could be going on!
Physical Hunger
If you’re constantly thinking about food, it might be because your body is genuinely hungry. It isn’t always as cut and dry as “you need to eat more”, there’s a few things that could be going on.
- You’re not eating enough, period. This one can be hard to wrap your head around if you’re in a perpetual state of trying to eat less. But if your portions are too small, you’re skipping meals or you’re not eating enough calories throughout the day, you’re going to be thinking about food a ton! This often happens when you’re trying to “diet” and eat as little as possible- you end up thinking about food alllllll day and probably end up having less control around food, too, so it all backfires.
- You’re not eating the “right” balance of nutrients. Your caloric intake is only one piece of the satiety puzzle. To feel satisfied, you have to eat a balance nutrients that our bodies thrive from. Typically this means a good balance of protein, carbohydrates, fats and fiber and meals and snacks.
- You’re choosing “diet-y” substitutes that aren’t actually satisfying your cravings. Diet foods and substitutes often lack the nutrients and satisfaction that real foods provide. Opting for low-calorie snacks might leave you feeling unsatisfied and craving more, leading to constant thoughts about food. Eating nutrient-dense, whole foods can help curb these cravings and keep you full longer. If your hunger cues are screaming that a meal wasn’t enough, believe them.
The bottom line- when you’re not eating enough, skipping meals, or eating stuff that’s just too diet-y, it can cause your brain to focus on food as it tries to signal that it needs fuel. Your hunger hormone is effective and is going to try to convince your brain that you need food (because you do!).
Emotional Eating
Emotional eating happens when you eat for reasons other than hunger, such as stress, boredom, or celebration. And PS- it’s perfectly normal to enjoy food in social settings or as a comfort sometimes.
But, if your go-to for every single emotion is food without any other coping skills in place, emotional eating can contribute to a lot of food thoughts.
It’s okay to use food as one tool among many to comfort yourself or celebrate things. However, it’s also important to develop additional ways of coping with and processing our emotions. Keep reading for a few ideas about that!
Dieting
Following a rigid diet, especially for weight loss, is one of the easiest ways to fast track yourself to the land of never-ending food thoughts.
Have you ever tried a “low carb” diet only to spend your entire day thinking about bread? It’s not your willpower, it’s because our bodies weren’t built to be restricted.
Dieting often backfires (think back: how many diets have you been on?), doesn’t work long-term, increases disordered eating patterns, and makes you think about food excessively.
Disordered Eating and Eating Disorders
Sometimes you can’t stop thinking about food because you’re facing disordered eating or an eating disorder.
Disordered eating is quite common, especially in a society that prioritizes thinness at all costs. Our relationship with food and eating is on a spectrum – you can have disordered eating habits, and you can have a more severe, diagnosable eating disorder.
In either case, if you’re following strict food rules to try to achieve a particular physical body, it can mean you’re thinking about food all day.
When you make certain foods off-limits, they become more appealing, leading to obsession and you guessed it- lots of food thoughts.
It can also cause binge eating. Many of live with the constant goal of being as thin as possible, often by following strict food rules. These restrictions can lead to undernourishment, causing your body to fight back and crave the nutrients it needs.
How to stop thinking about food so much
It’s normal to think about food throughout the day, but when these thoughts become overwhelming, they’re disruptive and can even interfere with your mental health! Here are some tips to help manage your thoughts about food:
Eat Enough Food
Your food choices can impact your food thoughts, so it’s important to ensure your body receives regular meals and snacks that include all the macronutrients – proteins, fats, and carbs. Having balanced meals helps you feel energized and satisfied, reducing the food noise.
- Protein: I recommend aiming for 20-30 grams of protein per meal (we’re all different, this is just a simple guideline) to stay satiated. Choosing high-protein foods like meat, fish, tofu, Greek yogurt, and cottage cheese can help you stay fuller and more satisfied.
- Carbohydrates: While society has demonized carbohydrates, most of us really do feel best when we’re eating them regularly, especially since they impact our energy levels. Choosing higher fiber carbs like fruit, potatoes, whole grains and beans can be helpful for staying fuller, longer.
- Fat: Another commonly demonized part of our plate- fat! Fats are essential for staying healthy and staying full too. Cooking with olive oil or adding avocado to your sandwich isn’t just delicious, it helps keep you satisfied too.
Putting together balanced meals does not need to be perfect and doesn’t need to include 100% stereotypically “healthy foods”- one of the first things to consider is which foods you actually enjoy! If you’re not a cottage cheese fan, there’s no need to force feed yourself cottage cheese to get the protein in. There are lots of different ways to eat healthfully.
If you struggle with putting together balanced meals, check out my Balanced Basics Handbook. Note: This handbook is not for those with an eating disorder.
Work on Eating Mindfully
Mindful eating, aka slowing down and enjoying your food in the present moment.
It doesn’t need to be a perfect practice for many of us it means putting your food on a plate, sitting down, putting your phone away, and eating with minimal distractions. It can be tricky, but it’s an important step.
It’s one of the most easy ways to feel more satisfied after meals, and helps us tune in more effectively to fullness cues.
Manage Emotional Needs
While it’s 100% okay to use food for comfort sometimes, it’s also important to have other tools for managing emotional needs. Identify what you’re feeling and choose alternative ways to address those emotions, such as physical activity, social interaction, or creative outlets.
You may find it helpful to make a list of things to do instead of eating when you’re not hungry. Some helpful ideas could be taking a walk, a hot shower, journaling, or talking with a friend! And of course, if you’re feeling like you need support with that, getting support from a therapist can be a game changer to find a coping mechanism that works best for you.
If you’re feeling guilty about eating foods that you enjoy, take a peek at this post: Why Do I Feel Guilty After Eating? A Registered Dietitian’s Take.
Let Those Food Rules Go
Categorizing foods into “good” and “bad” makes the “bad” ones more appealing, contributing to obsessive food thoughts about them. Strive for food neutrality, where you allow yourself to enjoy all foods without guilt. Remember, healthy eating patterns are flexible, not rigid.
Overly restrictive eating can lead to constant food thoughts, disordered eating, and eating disorders.
You deserve to live a life where you can enjoy all foods, guilt-free!
Get More Sleep
Lack of sleep can increase cravings for sugary foods, less nutrient-dense foods, and comfort foods. Aim for quality sleep to help manage your appetite and reduce food thoughts. Many studies have connected the dots between poor sleep, increased food cravings, and lower dietary quality.
Seek Support for Disordered Eating and Eating Disorders
If you’re struggling with disordered eating, professional support can be invaluable. Because of the unfortunate world of diet culture that we live in, it’s incredibly common to experience diet and weight-related shame.
You can use a free screening tool here. You deserve support; just like you would seek medical help for a physical ailment, seeking help for eating disorders is equally important.
That’s a wrap!
Understanding why you’re constantly thinking about food is the first step to addressing those uncomfortable feelings about food. Whether it’s physical hunger, emotional eating, or disordered eating patterns, there are strategies to help you regain control.
Remember:
- Eating enough and balanced meals can reduce food thoughts by supporting your body’s needs.
- Managing emotions through non-food means is essential.
- Flexibility in eating habits promotes a healthier relationship with food.
- Quality sleep can help manage cravings.
- Professional support is available and beneficial.
Most of us haven’t had much education on how to nourish our bodies in a way that feels good both mentally and physically. To help you on your journey, my Balanced Basics Handbook is a great way to get started. It’s a complete guide to nourishing your body and finding peace with your eating habits. Note: this handbook is not appropriate for those with an eating disorder and is not an intuitive eating guide.
More articles you’ll enjoy:
Why Do I Feel Guilty After Eating? A Registered Dietitian’s Take
Why Do I Keep Eating After I’m Full (And What to Do About It)
