This Tiny Habit Seems Harmless… But It Might Be Fueling Your Evening Overeating

If your evenings feel like a losing battle with snacks, sweets, or mindless eating, you’re not alone.

Many women tell me they’re “good” all day but fall apart with food once the sun goes down.

And here’s something interesting I’ve noticed: a large number of them have one habit in common… they skip breakfast.

Why Skipping Breakfast Can Backfire

Most women who skip breakfast do it for one of two reasons:

• They’re just not hungry in the morning.

• They’re too busy to stop and eat.

It might seem harmless, even like a smart way to cut calories, but here’s the problem: when your body doesn’t get the fuel it needs early in the day, it starts running on empty.

You begin the morning in a nutrient and energy deficit.
And that deficit doesn’t magically disappear.

How It Shows Up Later

At first, you might not notice it. You’re busy, distracted, powering through your to-do list.

But by the time the evening rolls around and the tasks slow down, your body catches up.

That’s when the hunger hits hard.
The cravings get louder.
And suddenly you’re reaching for snacks, sweets, or bigger portions than you planned.

This isn’t about weak willpower.
It’s your body trying to make up for the energy and nutrients it didn’t get earlier.

The Science Behind It

Research shows that people who skip breakfast are more likely to overeat later in the day, especially at night, and tend to crave more sugar and processed carbs.

Another study found that starting the day with protein can help you feel fuller for longer and reduce later cravings. Protein supports steady blood sugar and keeps appetite hormones more balanced throughout the day.

How to Break the Cycle

If evening overeating is your struggle, start by giving your body some fuel earlier.
This doesn’t have to be a huge, sit-down breakfast.

Think small, simple, and balanced:

• An egg and a slice of whole-grain toast with avocado

• Greek yogurt with a sprinkle of nuts or seeds

• A smoothie with protein powder and nut butter

Aim to finish your last meal 2 to 3 hours before bed so your body has time to digest and wind down.

If you’re not hungry in the morning, that’s okay. Often, hunger shows up after a week or two of practicing this new routine. That’s your metabolism adjusting and your appetite cues waking back up.

The Bottom Line

Skipping breakfast might seem like no big deal, but for many women, it’s quietly setting up the urge to overeat at night.

It’s not about being perfect, it’s about giving your body steady support throughout the day so it doesn’t have to scream for it later.

Try adding a small, protein-rich breakfast and see how your evenings start to shift.
You might be surprised by how much calmer and more in control you feel.

With love,

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.