Going back for seconds

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 mindless
• 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 you are taking second helpings after most meals 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.

Dr Jackir Hussain is a GP who has been a doctor for 14 years after obtaining his medical degree from the University of Manchester, England. He has worked across a range of primary care settings and has special interests in weight management and telemedicine.

Dr Abby Hyams completed her medical training in Bristol and has been a GP for 19 years, spending many of those as a partner in an NHS practice in Hemel Hempstead. She has a particular passion for supporting patients with weight loss and promoting positive behaviour change, helping individuals build sustainable habits that improve their long-term health and wellbeing.

This article is for general information only and should not be used for the diagnosis or treatment of medical conditions. Medic Spot Limited has used all reasonable care in compiling the information but makes no warranty as to its accuracy. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions. In the event of an emergency, please call 999 for immediate assistance.

There is no guarantee of a specific weight loss medication being prescribed. Clinicians will review your online questionnaire and will recommend the most appropriate weight loss treatments for you based on your answers. In some cases the clinicians may contact you for additional information. See our Terms of Service for more information.