Going Back for Seconds: what it might mean and how to regain control

Going back for seconds means returning for another portion of food after you’ve already had a full serving — often before your body has had time to register fullness. It can be part of social eating or driven by emotional and environmental triggers.

This behaviour isn’t inherently bad, but it may become problematic when it’s automatic, mindless, or contributes to overeating.

• You often eat a second plate even when you’re not physically hungry
• You feel overly full or sluggish after meals
• You serve large portions by default
• You feel regret or guilt after eating more than planned
• You rarely leave food uneaten, even if you’re full
• You have difficulty sensing when you are full

Psychological and Emotional Drivers

• Eating for comfort or pleasure, rather than hunger
• Wanting to prolong the enjoyment of the meal
• Associating food with reward, satisfaction, or emotional relief

Habitual and Environmental Triggers

• Growing up with “clean your plate” messaging
• Serving large portions or eating family-style
• Eating quickly and not registering fullness in time
• Social pressure or food-related routines
• Childhood food insecurity, or portion restriction
• Guilt regarding wasting food
• Growing up around parents that did the same
• Childhood environment where food was used as a reward

• Excess calorie intake leading to gradual weight gain
• Chronic disease increased weight gain can lead to obesity which is a risk factor for diabetes, heart disease and stroke
• Disrupted hunger/fullness cues, especially when eating is automatic
• Digestive discomfort from regularly eating past satiety
• Emotional distress or guilt around eating decisions
• Hormonal Imbalance, can occur due to prolonged increased calorie intake leading to changes in the hunger hormone and stress hormones

Practical Strategies

• Pause after your first plate: Give yourself 10–15 minutes to assess fullness
• Use a hunger scale: Ask where you are from 1 (starving) to 10 (stuffed)
• Serve yourself intentionally: Use smaller plates, avoid “default” large portions, put away leftovers before you start eating so that you are not tempted to take more
• Slow down your eating: It takes time for satiety signals to register
• Normalise leaving food: Remind yourself it’s okay not to finish every bite
• Drink a glass of water before and during your meal. Often thirst is mistaken for hunger.

If you frequently overeat, feel out of control around food, or find that second helpings are tied to emotional or compulsive patterns, you may benefit from professional support.

GLP-1 medications may help by increasing satiety, reducing hunger signals, and making it easier to tune into fullness.

Medicspot offers a free 15-minute 1-2-1 call with a member of our weight loss support team. You can ask questions, discuss any concerns, and find out whether we might be able to support you.

Going back for seconds doesn’t make you undisciplined, but it can be a sign your hunger and fullness signals need more support. Small adjustments in how and why you eat can lead to lasting change.

Medicspot offers a free, no-pressure 15-minute support call to help you explore what’s driving your eating patterns and whether medical or behavioural support could help.

Book your free call now.