Skipping meals (then overeating later): why it happens and how to break the cycle

This pattern typically involves not eating (or eating very little) during the day, followed by eating large amounts in the evening, often quickly or mindlessly. It may feel like a loss of control or be accompanied by guilt.

It’s especially common in people trying to lose weight without structure, or in those with busy or stressful lifestyles.

• You regularly skip breakfast or lunch and eat most of your calories in the evening
• You feel ravenous or “out of control” around food at night
• You binge on high-calorie or comfort foods after a long day
• You feel tired, irritable, or lightheaded during the day
• You experience digestive discomfort or poor sleep after evening overeating
• You may find it difficult to sleep without eating at night
• You may experience a dip in mood in the evenings and use food as a coping mechanism

Biological Drivers

• Prolonged fasting leads to strong hunger and cravings later in the day
• Blood sugar crashes can increase appetite and decrease decision-making control
• The body compensates for missed calories by amplifying hunger hormones like ghrelin 

Psychological and Behavioural Causes

• “Saving calories” during the day to justify eating more later
• Stress or busyness causing you to ignore hunger cues
• Rewarding yourself with food after a difficult day
• Feeling out of control due to unstructured eating patterns

• Weight gain from eating large volumes of food at night
• Disrupted blood sugar levels and energy crashes
• Increased risk of binge eating behaviours
• Poor sleep due to late-night eating
• Low energy and irritability from under-fuelling during the day
• Disrupted Circadian Rhythm leading to poor regulation of metabolism

Practical Strategies

• Eat regular, balanced meals: Aim for three meals a day with protein, fibre, and healthy fats
• Don’t skip breakfast: Eating early can help regulate appetite and energy
• Keep healthy snacks on hand: Prevent energy dips and poor food choices
• Pause before evening eating: Ask if you’re truly hungry or compensating
• Reflect on your routine: Identify patterns that contribute to meal skipping

If this pattern is ongoing or causes distress, it may help to speak with a healthcare professional. Skipping meals and overeating later may point to underlying emotional eating or appetite dysregulation.

GLP-1 medications can help regulate appetite, reduce extreme hunger, and support more balanced eating habits throughout the day.

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.

Skipping meals might seem like a shortcut to weight control, but it usually leads to bigger problems later in the day. By building regular eating habits and tuning in to your body’s needs, you can escape the cycle of deprivation and overcompensation.

Medicspot offers a free 15-minute support call to help you understand your eating patterns and explore medical or behavioural strategies that work for you.

Book your free call now.