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Share on Pinterest Several healthy habits can help you naturally manage hunger and quiet food noise without medication. FG Trade Latin/Getty ImagesFood noise is not a clinical term but generally refers to constant thoughts about food.Health experts say there are several ways people can naturally control their feelings of hunger and turn down food noise without medication. They include eating high fiber and high protein foods, getting regular exercise and quality sleep, reducing stress, and avoiding extremely restrictive diets.

GLP-1 medications like Ozempic, Wegovy, Mounjaro, and Zepbound have skyrocketed in popularity due to their ability to help people lose significant weight.

One reason these drugs are effective is that they help people reduce the amount of food noise they experience.

What is food noise?

Food noise is when thoughts about food are constantly running through your head, even when youre not hungry, saysRaj Dasgupta MD, a physician and chief medical advisor for Garage Gym Reviews. Its that nagging feeling that keeps drawing your attention back to snacks, meals, or cravings. Sometimes, its tied to stress or emotions, but it can also happen when your bodys hunger signals are out of balance.

GLP-1 drugs like Ozempic can lower the volume of these signals.

They make you feel fuller for longer, slow down how fast food leaves your stomach, and even reduce cravings by acting on parts of the brain that control appetite, Dasgupta says. Basically, they quiet the chatter about food, so its easier to focus on eating when you actually need to.

Yet, the high cost and potential side effects can make taking a GLP-1 medication less desirable for many people.

However, there are several ways you can quiet food noise naturally without medication, including the following six simple lifestyle hacks recommended by health experts. Avoid rigidity and extreme dieting

Food is more than fuel, but it does fuel the body. Not eating or severely restricting calories can have the opposite effect, causing people to consume excess calories.

Consuming small, frequent healthy meals and snacks throughout the day can help you manage hunger cues, says Becky Mehr MS, RDN, CEDS-C, LDN, the director of outpatient nutrition for the Renfrew Center.

She recommends consuming various foods, including starches, proteins, and fats and advises against swearing off things you love within moderation.

When we try to avoid certain foods or tasks, we naturally continue to perseverate on the item much more so than when we have the food or start on the task, she says. So, if you want an apple, have an apple. If its a cookie you are craving, have a cookie. Honoring cravings also enhances satisfaction at meals from day to day and reduces binges.

Mehr says that intuitive eating tuning into feelings of fullness and eating when youre hungry can be helpful.

A 2024 study suggested that women who followed intuitive eating patterns were more likely to stabilize their weight and display fewer disordered eating habits. Dig into protein

GLP-1s keep people feeling fuller longer. However, some people may experience a similar switch with dietary changes, including adding more protein to their daily meals.

A 2022 review suggested that high protein diets could be an effective weight loss strategy.

High-protein diets help manage weight and food noise as proteins keep you feeling full longer and curb cravings, says Chris Mohr, PhD, RD, a fitness and nutrition advisor for Fortune Recommends.

Mohr says good ways to add more protein to your diet include:Lean meats, like skinless chicken breastEggsBeansNuts Fill up on fiber

Fiber-rich foods naturally slow digestion.

Fiber-rich foods reduce food noise by adding bulk to your meals without extra calories and slowing digestion, which helps control hunger, Mohr says. Incorporating vegetables, fruits, whole grains, and beans into your diet is beneficial for overall health, including weight management and reducing cravings.

A small 2023 study of 72 people indicated a link between increasing dietary fiber and weight loss. It supported older research from 2019 on nearly 350 people with overweight or obesity that suggested that fiber intake was associated with weight loss and sticking to a calorie-restricted diet. Embrace exercise

Suggesting exercise for health, including weight loss and maintenance, isnt new. However, physical activity can also help control cravings and hunger, which is sometimes an overlooked benefit.

Exercise can temporarily suppress your appetite by lowering hunger hormones and boosting the ones that make you feel full, Dasgupta says. It also helps with stress, which is often a big trigger for food cravings.

A small 2024 study of 14 people suggested that vigorous exercise could reduce the hunger hormone ghrelin.

A 2023 report on current evidence pointed to data that exercise improved appetite sensitivity but said its long-term effects on hunger hormones remain uncertain. Squash stress

A 2022 review suggested that stress can influence eating behavior, including consuming foods high in fat, sugar, and calories. The authors pointed to recent data that indicated that psychological distress and increased cortisol (stress) hormones could increase a persons odds of developing abdominal fat, a hallmark of metabolic syndrome.

[Managing stress] is a tough one, Mehr says. Stress shows up daily and sometimes out of the blue.

The authors of the 2022 review suggested that mindfulness was one possible solution. Mehr agrees.

Take some deep breaths, she says. Take a break for a few minutes. Take a mindful walk [and] listen to the sounds around you birds, leaves, traffic. Sleep soundly

A 2022 narrative review suggests that insufficient sleep could contribute to weight management issues. The studys authors linked reduced sleep quality and quantity sleep with more snacking, higher calorie consumption, and more snacking, especially on foods high in fat and carbohydrates.

The authors suggested a possible link between sleep and hormone dysregulation, which can change a persons metabolic rate and affect weight loss.

When youre tired, your hunger hormones go haywire, making you crave more food, Dasgupta says. Aim for seven to nine hours of solid sleep, and try to wind down before bed with something relaxing.

Mehr suggests implementing a routine before bed that includes:Screen-free time (including not watching TV in bed)Set bedtimeSetting the temperature to around 65 to 68 degrees

These all to let your body know and recognize its time to go to bed, Mehr says. Takeaway

Food noise is not a medical diagnosis but is used in clinical and colloquial settings to describe constant thoughts about food.

GLP-1 medications like Ozempic can help lower food noise by slowing digestion and reducing cravings. However, not everyone wants to use GLP-1 medicines for various reasons, including costs, access, and side effects (primarily GI discomfort).

Health experts say there are several ways people can control feelings of hunger and turn down food noise naturally. They include eating high fiber and high protein foods, getting regular exercise and quality sleep, reducing stress, and avoiding extremely restrictive diets.

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First conclave vote ends in black smoke as cardinals fail to agree on new pope

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First conclave vote ends in black smoke as cardinals fail to agree on new pope

Cardinals have failed to reach the required two-thirds majority in their first vote to choose a new pope in the Vatican.

Black smoke emerged from the Sistine Chapel chimney at 8pm, indicating they had been unable to agree.

Crowds in St Peter’s Square had been kept waiting longer than expected and most were hoping for the white smoke that signals the arrival of a new pontiff.

Latest updates as conclave under way

Faithful react to black smoke rising from the chimney on the Sistine Chapel indicating no decision has been made to elect a new pope, at the Vatican, May 7, 2025. REUTERS/Claudia Greco
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Pic: Reuters


Faithful react to black smoke rising from the chimney on the Sistine Chapel indicating no decision has been made to elect a new pope, at the Vatican, May 7, 2025. REUTERS/Claudia Greco
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People in St Peter’s Square as black smoke emerged from the Sistine Chapel. Pic: Reuters

There was only one vote today, but from Thursday the 133 cardinals will hold two votes in the morning and two in the afternoon until at least 89 pick the same name.

The conclave started on Wednesday afternoon after cardinals swore an oath of secrecy and the doors of the Sistine Chapel were shut to the outside world.

They have given up their phones and are cut off from the outside world until a new pope is chosen.

The most recent conclaves – for Pope Francis in 2013, Pope Benedict XVI in 2005 and Pope John Paul II in 1978 – all lasted less than three days.

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Doors close as conclave begins

The voting takes places beneath Michelangelo’s legendary frescoes and the chapel – normally a packed tourist site – has installed tight security.

It’s been swept for listening devices, signal jammers have been installed, and its windows have been covered to protect from spy drones.

Lead seals have also been put on 80 doors at the conclave site to stop people going in and out.

The cardinals will sleep and eat at the Casa Santa Marta, a guest house within the Vatican where Pope Francis lived, until the process is over.

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What happens during a conclave?

The Cardinals take their place ahead of the first vote
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The cardinals are voting in the splendour of the Sistine Chapel

Conclave: The Cardinals take their place ahead of the first vote

They cardinals began Wednesday by taking mass, before a solemn two-by-two procession into the Sistine Chapel in the afternoon.

Dresses in their red garb, they chanted the Litany of the Saints and Veni Creator – a hymn imploring the saints to help them find a new leader.

They then each came forward to take an oath of secrecy, placing a hand on the gospel and also promising not to allow any outside influence.

The final piece of theatre was the Latin declaration “Extra omnes” (“everyone else out”) and Archbishop Diego Ravelli, an aide to the late pope, pushed the the doors shut.

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Cardinal wishes Pope frontrunner ‘double best wishes’

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Conclave is beginning 16 days after Pope Francis’s death, which came after a long hospital stay with pneumonia.

Many experts believe it will come down to a choice between someone who will continue his progressive approach and a more conservative candidate.

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Conclave: Behind the scenes

The temporary stove where cardinals will burn their ballots. Pic: AP
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The temporary stove where cardinals will burn their ballots. Pic: AP

Among the favourites is Luis Tagle, a cardinal who could become the first Asian pontiff, and who’s been likened to Pope Francis.

Two Italians are also seen as strong contenders: The Archbishop of Bologna, Matteo Zuppi, and the so-called “deputy pope” Pietro Parolin.

The pope’s identity is normally revealed soon after the white smoke emerges, when he steps onto the balcony to wave to the crowds in St Peter’s Square.

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Starmer facing growing backbench rebellion over planned disability benefit cuts

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Starmer facing growing backbench rebellion over planned disability benefit cuts

A senior Labour MP has said the government needs to take “corrective action” over planned disability benefit cuts – as Sir Keir Starmer faces a growing backbench rebellion.

Tan Dhesi, chair of the influential Commons defence committee, told the Politics Hub with Sophy Ridge the “disappointing” local election results show the government must listen and learn, particularly over welfare reforms.

The government has proposed tightening the eligibility requirements for the personal independent payment, known as PIP.

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A claimant must score a minimum of four points on one PIP daily living activity, such as preparing food, washing and bathing, using the toilet or reading, to receive the daily living element of the benefit.

Mr Dhesi, the MP for Slough, said “corrective action” needs to be taken but insisted if the government changed tact, it would not be a U-turn as the disability cuts were only proposals.

Tan Dhesi said the government should take 'corrective action' over disability cuts
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Tan Dhesi spoke to Sky’s Sophy Ridge

“A government which is in listening mode should be looking at what the electorate is saying,” he said.

“And we need to make sure that it’s our moral duty, responsibility, to look after the most vulnerable within our community, whether that’s in Slough, whether that’s elsewhere across the country.

“So, I hope that the government will be taking on board that feedback and many of us as MPs are giving that feedback in various meetings happening here in Westminster and then we need to take corrective action.”

Alex Davies-Jones said the government is just consulting on cutting benefits
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Alex Davies-Jones said the government was seeking to ‘protect the vulnerable’

Minister Alex Davies-Jones told the Politics Hub a Labour government “will always seek to protect the most vulnerable” and it wants to “listen to people who have got real lived experience”.

She added she has the “utmost respect for Tan, he’s a great constituency MP and he’s doing exactly what he should be doing, is representing his constituency”.

Sir Keir is facing a rebellion from Labour MPs, with about 40 in the Red Wall – Labour’s traditional heartlands in the north of England – reposting a statement on social media in which they said the leadership’s response to the local elections had “fallen on deaf ears”.

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Starmer defends winter fuel cuts

Several backbench Labour MPs also spoke out against the plans during a debate on PIP and disabled people in parliament on Wednesday.

Ian Byrne, MP for Liverpool West Derby, said he would “swim through vomit to vote against” the proposed changes and said: “This is not what the Labour Party was formed to do.”

Bell Ribeiro-Addy, the MP for Clapham and Brixton Hill, said she feared tightening PIP eligibility would cause deaths, adding: “Lest we forget that study that attributed 330,000 excess deaths in Britain between 2012 and 2019 to the last round of austerity cuts [under the Conservative government].”

Diane Abbott, the longest-serving female MP, accused the government of putting forward “contradictory arguments”.

“On the one hand, they insist they are helping the disabled by putting them back to work,” she said.

“But on the other hand, they say this cut will save £9bn. Well, you can’t do both.”

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‘I’ll struggle if I lose disability support’

However, fellow Labour MP David Pinto-Duschinsky, said MPs cannot “ignore this issue” of health-related benefit claimant figures rising at “twice the rate of underlying health conditions”.

Responding for the government, social security minister Sir Stephen Timms said PIP claims were set to “more than double, from two million to over 4.3 million this decade”.

“It would certainly not be in the interests of people currently claiming the benefits for the government to bury its head in the sand over that rate of increase,” he added.

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Man whose body was found in suitcase ‘had raped and blackmailed teenager’, court told

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Man whose body was found in suitcase 'had raped and blackmailed teenager', court told

A man whose dismembered body was found in a suitcase had raped and blackmailed a teenager, a court has heard.

The remains of Albert Alfonso, 62, and Paul Longworth, 71, were found in a suitcase and trunk which had been left near the Clifton Suspension Bridge in Bristol in July 2024.

Yostin Mosquera is on trial at the Old Bailey in London accused of murdering and dismembering Mr Alfonso and Mr Longworth.

The 35-year-old denies both murders but has admitted the manslaughter of Mr Alfonso.

A witness, giving evidence under the pseudonym James Smith, appeared at the trial by video link on Wednesday.

Mr Smith said he met Mr Alfonso nearly 20 years ago when he was around 17 or 18 and had gone to his flat for drinks.

He said he remembered drinking heavily and then waking up with a “banging headache”.

“I said to him, ‘what’s happened?’ – he showed me a video of me on all fours and he was penetrating me,” he told the court.

“I didn’t know what to do. I was mortified. At this point, I didn’t know my sexuality – I was confused and scared.”

He said Mr Alfonso told him if he did “favours”, the video would never be shared.

Under cross-examination, defence barrister Tom Little KC asked: “Does it cross your mind, looking back, that you were raped?”

“Now, yes,” Mr Smith replied.

“And does it cross your mind that your drink may have been spiked?”, the barrister asked.

“Now, yes,” the witness responded.

“Does it cross your mind that you were groomed by Albert Alfonso?”, Mr Little asked.

“Now, yes,” Mr Smith said.

After the alleged incident, the two met regularly, with Mr Alfonso paying Mr Smith around £150 for each sexual encounter, the court heard.

During the COVID pandemic, the witness said he became closer with Mr Alfonso and began spending time with Mr Longworth.

Mr Smith told the court he was later introduced to Mosquera.

BEST QUALITY AVAILABLE Undated handout photo issued by the Metropolitan Police of Photo of Yostin Andres Mosquera, who is accused of killing 71-year-old Paul Longworth and 62-year-old Albert Alfonsoon or before July 11 last year in the London Borough of Hammersmith and Fulham, and dumping their remains near the Clifton Suspension Bridge. Issue date: Thursday May 1, 2025.
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Yostin Mosquera is on trial at the Old Bailey. Pic: Metropolitan Police/PA

He said the relationship between Mosquera and Mr Alfonso was “good – very good”.

“I didn’t see anything that seemed like they disliked each other,” he added.

He described Mr Longworth as someone who “wouldn’t hurt a fly”.

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Mr Smith said the final time he saw Mr Alfonso and Mr Longworth was on a Friday evening before the bodies were discovered.

“Albert gave me a hug, Paul gave me a hug, and that was the last I heard of those two,” he said.

The trial continues.

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