Written by Isabela Sorgio (Nutritionist, Mindful Eating Specialist)

In today’s world, we are constantly exposed to countless stimuli that drive us to eat—even when we’re not truly hungry. Often, we don’t even realize it. These triggers come from our environment and engage our senses in different ways.

External Triggers: How Our Surroundings Influence Our Eating Habits

One of the biggest culprits is food marketing. We are bombarded with food advertisements at all hours, making it nearly impossible to escape their influence. Seeing a mouthwatering commercial on TV, catching the smell of freshly baked goods while walking through the supermarket, or hearing someone open a bag of chips at the movie theater—each of these moments can trigger the urge to eat, even when we’re not hungry.

Promotions and sales tactics also play a significant role. Fast-food chains frequently offer deals like “Go large for a better price!” or unlimited soda refills, making it easier to consume excess calories without a second thought. Some restaurants offer unlimited refills, making sugary drinks more accessible than water, which encourages excessive consumption without us even realizing it. 

Internal Triggers: More Than Just Physical Hunger

Beyond external cues, our own bodies can mislead us into eating. For example, many people mistake thirst for hunger, reaching for a snack when a glass of water would have sufficed. Fatigue is another common trigger—when we’re exhausted, we tend to crave calorie-dense foods that provide quick energy. Hormonal changes, such as premenstrual cravings for carbohydrates, can also affect our appetite.

Mental and emotional factors are equally influential. Stress, anxiety, and sadness often lead us to seek comfort in food, particularly high-fat, sugary options. Research suggests that in today’s obesogenic environment—where highly processed, calorie-dense foods are readily available—our brain’s reward system can override natural hunger and fullness cues, causing us to eat simply because the food is there. When emotional and environmental influences combine, it’s easy to see why we so often find ourselves eating without true hunger.

Ancient Instincts in a Modern Food Landscape

Our ancestors had to survive in environments where food was scarce, so our brains evolved to seek out energy-dense foods whenever they were available. But today, we live in a world where food is not only abundant but also engineered for maximum pleasure—designed to keep us craving more.

This means that resisting the urge to eat isn’t just about willpower. It requires awareness and practice. Developing mindful eating habits can help us navigate this modern food landscape and regain control over our impulses.

Are You Eating Because You’re Hungry or Because It’s Available?

Our modern food environment encourages overconsumption, making it crucial to pause and reflect before eating. The next time you reach for food, ask yourself:

• Am I eating because I’m truly hungry, or just because the food looks or smells good?
  
• Do I really want this, or am I eating it simply because it’s right here?
  

Taking a moment to check in with yourself can help you make more intentional choices.

The Role of Mindfulness in Eating Habits

Mindful eating is not about dieting or restriction—it’s about developing self-awareness and understanding our internal signals. It helps us differentiate between physical hunger and emotional hunger, allowing us to respond to our emotions in ways that don’t always involve food.

Practices such as deep breathing, body scans, and sensory awareness can help us reconnect with our natural hunger and fullness cues. Tuning into these details allows us to better manage our impulses and make more intentional food choices.

Practical Tips to Eat More Mindfully

• Identify Your Triggers – Pay attention to what leads you to eat when you’re not hungry, whether it’s environmental, physical, or emotional, and explore healthier alternatives.
  
• Break Automatic Eating Patterns – Many of us grew up hearing things like, “Finish your plate” or “No dessert unless you eat your vegetables.” Becoming aware of these ingrained habits can help us redefine our relationship with food.
  
• Be Wary of Marketing Traps – Upsized fast-food deals, enticing promotions, and unlimited refills encourage mindless consumption. Recognizing these strategies can help you make more mindful decisions.
  
• Enjoy Treats Without Guilt – Instead of banning certain foods, allow yourself to enjoy them in smaller portions, focusing on full satisfaction rather than restriction.
  

By practicing mindfulness and making more conscious choices, we can regain control over our eating habits, nourish ourselves in a balanced way, and develop a healthier relationship with food.