There’s no shortage of nutrition advice out there - but sometimes it’s not about what you’re eating… it’s about the habits quietly happening around it.
In this episode of Diet Notes, we’re breaking down five of the most common food habits that dietitians see every single day - the ones that can hold you back even when you feel like you’re “doing everything right.”
From your morning coffee routine to weekend blowouts, these patterns often fly under the radar… but they can have a big impact on your metabolism, hunger cues, and long-term results.
The good news? They’re fixable - and you don’t need to overhaul your entire life to do it. In this episode, we cover:
- The coffee trap - how milk-based coffees can quietly replace breakfast and disrupt your metabolism
- Non-hungry eating - why eating when you’re not actually hungry might be doing more harm than good
- Night-time sweet habits - understanding the environmental triggers behind evening indulgence
- Mindless munching - how small, unconscious snacks can add up quickly
- Weekend eating chaos - why Friday–Sunday is often where progress gets undone (and how to fix it)
Practical strategies you can try today:
- Pair your morning coffee with real food (or delay it until you’re hungry)
- Start tuning into your hunger levels - aim to eat when you’re genuinely hungry, not just out of habit
- Break the link between relaxation and sweet treats (yes, even the nightly tea + biscuits combo )
- Create clear gaps between meals to reset hunger and fullness cues
Plan your weekends before they happen - especially meals and “indulgent” moments
If you’ve ever felt like you’re eating pretty well but still not seeing results, this episode will help you zoom out and spot the patterns that might be getting in the way.
Because often, it’s not about being more strict… it’s about being more aware.
Susie BurrellHost