Why do I eat when I'm not hungry?

Almost everyone does it, and it is rarely about willpower. We eat for many reasons besides hunger: habit, boredom, tiredness, stress, celebration, or simply because food is there. A practitioner can help you spot your own pattern and try other ways of meeting the need underneath. If eating feels out of control or upsets you a lot, it is worth seeing your GP as well.

Why we eat when we are not hungry

Hunger is only one of the things that sends us to the fridge. Common triggers are:

• Habit and cues. A biscuit with the kettle, snacks in front of the television, something sweet after dinner.
• Feelings. Stress, boredom, loneliness, tiredness or even happiness can all lead to eating, because food brings quick comfort.
• Availability. Food in sight, in the office or in the house is hard to ignore.
• Being under-fuelled. Skipping meals or eating very little earlier in the day can make evening snacking feel stronger.

None of this means something is wrong with you. It means your eating has become tied to things other than hunger, and that can be changed gradually.

What a practitioner can help with

• Spotting your pattern. You might keep a simple note of when, where and how you felt before eating, so the triggers become clear.
• Telling hunger from appetite. Learning what real physical hunger feels like, compared with a craving or a feeling.
• Trying other responses. A pause, a drink, a short walk, a breathing exercise, or simply naming the feeling.
• Working with the mind. Some practitioners use hypnotherapy, mindful eating or coaching techniques to help you feel calmer around food.
• Setting kind, realistic goals. Small changes you can keep up, with no food shaming.

What a session is like

Sessions usually last 45 to 60 minutes, in person, by phone or on video. The first is mostly a chat about your eating, your day and what you would like to change. After that you try practical techniques, and you are usually given something to practise at home, such as a short recording or a simple food and mood diary. Nobody should weigh or judge you unless you ask for that.

How many sessions will I need?

It varies. Many people book a short block of around four to six sessions, and some feel they have what they came for sooner. Others carry on for longer if there is a lot going on alongside the eating. It is fair to ask at a first chat how the practitioner would plan it with you.

Roughly what does it cost?

Private sessions with a weight or eating support practitioner commonly cost from £50, and often more in big cities. Many offer a free first chat or a lower-priced first session. Check the length of a session, whether a recording or follow-up support is included, and the cancellation terms before you book.

Where it fits alongside NHS care

The NHS suggests that for most people a balanced diet, regular activity and support with habits are the main steps for managing weight and eating. Complementary support can sit alongside that and help with the thinking and feeling side. It does not replace medical care, so please don't stop or change any treatment or medication on the strength of a session.

When to see your GP first

Please talk to your GP if you often eat large amounts in a short time and feel out of control or ashamed afterwards, if you make yourself sick or avoid food to make up for it, if your appetite or weight has changed suddenly, or if you feel very low or anxious. These can be signs of an eating difficulty or another health issue that deserves proper support. A good practitioner will tell you if another route is better first, and will be glad you have spoken to your doctor.

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