The 3 Types of Hunger That Drive Overeating (and What to Do About Each One)

If you find yourself overeating or binging at night, it’s easy to think the problem is food.

Maybe you blame yourself for “not having willpower.”

Maybe you’ve said things like:

• “I was good all day, and then I just lost control.”

• “Why can’t I just stop after one?”

• “I know what to do. I just don’t do it.”

But here’s something no one tells you:
Most overeating isn’t about loving food too much. It’s about trying to feed the wrong kind of hunger.

Let’s talk about the three types of hunger that show up the most—and how to respond to each in a way that actually helps.

1. Physical Hunger: The Real, Biological Need for Food

This is the hunger we’re most familiar with: your stomach growls, you feel lightheaded, tired, or low-energy.

But if you’ve been skipping meals, eating too little, or “saving up” calories for later… your body will rebel.

🚨 Binges often start with under-eating.
By the time evening rolls around, your brain is desperate for fuel. Cue: loss of control.

Try this:
Eat regular meals and snacks that include carbs, protein, and fat. No more skipping lunch and wondering why you’re in the pantry at 10 p.m.

2. Emotional Hunger: When You’re Eating to Feel Better, Not Full

Emotional hunger often shows up as...

• "I just need a break."

• "I'm bored, sad, or overwhelmed."

• "I deserve this."

Food becomes a pause button, a hug, a moment of peace.
But once the snack is gone, the feelings are still there.

Here’s the thing: You’re not weak. You’re needing comfort.
And food might be the only way you’ve ever learned to get it.

Try this:
Next time you’re reaching for something, pause and ask:
👉 “What do I actually need right now?”

Maybe it’s rest. Maybe it’s connection. Maybe it’s a good cry.

Even just naming the emotion takes the power out of it.

3. Nervous System Hunger: When You’re Eating to Calm Your Body

This one often goes unnoticed, but it’s a big driver of late-night eating.

Nervous system hunger isn’t about your stomach. It’s about your state.

Have you been “on” all day?
Taking care of everyone else?
Swallowing your emotions?
Running on adrenaline?

Your body never got a chance to slow down, and now it’s searching for a way to finally feel safe.

Food becomes the fastest way to shift your nervous system.
The chew, the taste, the fullness, it sedates. It soothes. It helps you breathe.

But it’s temporary.

Try this:
When you feel the urge to eat, first try calming your body.
👐 Do a butterfly hug
🌬️ Try box breathing
🚶 Take a 5-minute walk
💤 Lay down for 10 minutes with your hand on your heart

You might still choose to eat, and that’s okay.
But do it with awareness instead of autopilot.

Why This Matters

Overeating doesn’t mean you’re broken.

It means your body is trying to meet a need.
And the more you listen, the less food has to do all the work.

Every time you pause and ask:
👉 “What kind of hunger is this?”
You’re building a new relationship with your body—one based on trust, not control.

What If You’re Not Failing; You’re Just Missing the Right Tools?

So many high-achieving women struggle with this cycle. They hold it together all day, take care of everyone else, and then fall apart in the kitchen at night.

Not because they’re weak, but because they’re starving for care, rest, and relief.

The truth? Food is doing a job it was never meant to do.

And that’s where healing begins, not with more discipline, but with more compassion.

💛 Ready to break the cycle?

I help women rebuild a peaceful, guilt-free relationship with food, without dieting, restriction, or shame.

✨ Let’s start with awareness.
✨ Let’s build small, sustainable habits.
✨ Let’s give your body what it really needs.

Follow me on Instagram 👉 @silke.holguin_health.coach for tips that actually work in real life.

Your Health Coach, Silke 💖

P.S. Don’t forget to share this with a friend who might find this helpful! 💌

If you enjoyed this article, you will love my 5 Small Changes to Stop Overeating - for women who are tired of overeating, bingeing and finally want peace with food:

Book your FREE 30-minute Clarity Call to uncover what’s driving your binge or overeating, and discover small steps you can take to overcome it.