Many people struggle with mindless eating throughout the day, often driven by routine or habit rather than hunger. This can take the form of snacking between meals, grazing throughout the day, or eating despite not feeling hungry. These behaviours can lead to excess calorie intake and make it harder to recognise true hunger signals.

Other habits develop around timing and speed of eating. For example, eating late at night may interfere with your sleep and digestion, while eating rapidly can prevent your brain from registering fullness in time. Some people also find themselves going back for seconds or thirds, even after a satisfying meal, out of habit or emotional need.

For others, eating is influenced by emotions and environment. If you find yourself eating in secret, comfort eating, or stress eating, these may be signs that food is being used as an emotional coping tool. Similarly, bored eating and emotional eating are extremely common and often occur when food is used to fill a psychological or emotional void rather than physical hunger.

You may also have developed food-related behaviours that stem from childhood or social norms. Many people feel pressure to always finish the plate, or use food as a reward, which can create an unhealthy relationship with eating. These patterns are deeply ingrained but can be unlearned with support and awareness.

There are also physiological and psychological cycles that make sustained weight loss difficult. Frequent yo-yo dieting can damage metabolism and motivation, while skipping meals or intermittent fasting may seem helpful but often lead to rebound hunger or binge eating later in the day. Similarly, choosing convenience or fast food often may reflect time pressures or decision fatigue rather than lack of discipline.

If you find yourself always feeling hungry, struggling with portion control, or believe you have a slow metabolism, there may be biological factors at play, such as hormonal imbalance or blood sugar fluctuations. Cravings also play a role — having a sweet tooth or craving sugar frequently can override even the strongest intentions to eat healthily.

Finally, it’s important to consider how behaviour around food is connected to physical activity. Avoiding physical activity can reinforce a cycle where low energy leads to more comfort eating and less motivation to move, making long-term change feel even harder.