Always thinking about food? 9 proven ways to take control

Two mechanisms through which the brain makes us think about food

Homeostatic pathway: a signal of true hunger

This mechanism activates when the body lacks energy to support vital processes. It works through the hormones leptin and ghrelin. Leptin reduces appetite when energy is sufficient, while ghrelin increases the feeling of hunger. If a person hasn’t eaten for a long time or is under-consuming calories, thoughts about food are a natural signal from the body.

Hedonic pathway: the desire for something tasty

Unlike physical hunger, this pathway triggers thoughts about food even without a need for calories. Usually, it involves foods high in fat, salt, or sugar. Their appearance, smell, or even advertising activates pleasure centers in the brain. Stress, emotions, boredom, and surroundings only strengthen this effect.

Research also shows that receptors in the gut can influence cravings for certain foods, sending additional signals to the brain.

How to stop constantly thinking about food: 9 tips

Don’t blame yourself

Feelings of guilt or shame only worsen the situation and can lead to overeating.

Avoid strict restrictions

Harsh limitations often increase thoughts about food. It’s better to trust hunger and fullness signals.

Choose nutritious meals

Protein, fiber, and whole foods help you stay full longer.

Drink enough water

Thirst is easily mistaken for hunger, which provokes unnecessary snacking.

Identify your triggers

Stress, advertising, conversations about food, or having treats nearby can trigger the desire to eat.

Distract yourself

A walk, stretching, or reading helps let go of intrusive thoughts.

Practice mindful eating

Eat slowly, without gadgets, paying attention to taste and texture.

Move more

Physical activity reduces the brain’s response to food cues.

Seek help

If thoughts about food interfere with daily life, it’s worth consulting a doctor, dietitian, or psychologist.

Frequently thinking about food is normal. The main thing is to understand the cause and choose an approach that works for you.

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This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.