You’re at dinner. Plates are cleared. Conversations move on. You glance down and realize you’re still eating. Everyone else around you is on a GLP-1 medication like Ozempic or Wegovy. They’re picking at side salads, skipping meals altogether, or talking about how they “just aren’t hungry anymore.”
And you’re left wondering:
Is something wrong with me? Why do I still need food? Should I be suppressing my appetite too?
If this scenario resonates with you—take a deep breath. You’re not alone, and there’s nothing wrong with needing nourishment.
With the rise of GLP-1 medications (refresh your memory with a review on what GLP-1 and GIP hormones do), appetite suppression is being medicalized and possibly even idealized. For those not on these medications, or those who are in recovery from an eating disorder, this can feel isolating and confusing.
Remember that your hunger is not the enemy – it’s your body’s way of sending you a signal. When you find yourself struggling, try out the following suggestions and reframes.
Here are some practical strategies to help maintain confidence in your eating.
1. Check in with your body regularly
Pause to ask: “What does my body need right now?”
When feeling hungry, consult the hunger tree to consider what type of hunger you are responding to.
2. Practice regular, balanced eating to help stay on top of physical hunger and provide your body with the consistent nourishment it needs
Balance meals with a combination of protein, fat, carb, and fiber. Snacks should have at least two of these groups to help you feel satisfied and satiated.
3. Plan meals/snacks around your schedule and needs
Keep nourishing options handy, so you’re ready when hunger strikes—even if it’s different from others’ patterns. Aim to eat with regularity throughout the day, avoiding large gaps between meals and snacks.
4. Practice self-compassion and patience
When feelings of guilt or shame arise, respond with kindness: “I am learning. This is a process, and I am worthy at every step.”
5. Surround yourself with support
Connect with people who respect your food choices, whether that’s friends, family, or a professional team. The team at LCWNS is here to support you!
6. Set boundaries around food talk
If conversations trigger discomfort, it’s okay to say: “I’d rather not discuss diets or medications right now. ”Or change the topic gently.
7. Focus on non-food joys
Invest energy in activities that make you feel good physically and mentally—going for a walk, practicing yoga, coloring, journaling, calling a friend, or relaxation.
8. Journal your wins and challenges
Reflecting on small victories can build confidence, e.g., “Today I listened to my hunger and nourished myself.” Here at LCWNS we love the Dopamine Diary!
In addition to the strategies above, consider reframing your thoughts.
Reframing the Narrative
Give the following reframes a try.
- Food is nourishment, not negotiable
- Instead of: “I’m weak for needing food.”
- Try: “Eating is how I give my body the care it deserves.”
- Hunger is a signal, not a flaw
- Instead of: “I should feel less hungry like everyone else.”
- Try: “My hunger can serve as a guide, helping me stay balanced and healthy.”
- My body is unique
- Instead of: “Everyone else’s body works differently than mine.”
- Try: “My body has its own rhythm and needs that I’m learning to trust.”
- Choosing nourishment is strength
- Instead of: “I’m missing out by eating.”
- Try: “I’m choosing strength and longevity by fueling myself properly.”
- Comparison steals joy
- Instead of: “They don’t need to eat, so why should I?”
- Try: “I honor my path, knowing comparison won’t heal or help me.”
Honoring your hunger and fueling your body is an act of self-care, and a powerful step toward fostering your relationship with food.
If these situations feel increasingly difficult, or if food guilt and comparison are creeping in, consider reaching out to the team at LCWNS for support. You deserve to feel safe and confident in your choices—at any table.
