How to create new food habits that last beyond the jabs

Robert Price | Last update: 9th October 2025

Why habits matter more than willpower

When we rely on willpower alone, healthy eating can feel like a constant battle. Habits work differently. They remove the daily decision fatigue by turning good choices into automatic ones. Research shows that repeated behaviours become second nature over time. The more consistent you are, the less mental effort it takes. So instead of focusing on restriction, think routine. Tiny, repeatable actions add up to big changes.

Start small, really small

One of the most common mistakes is trying to change everything at once. New meal plan, new shopping list, no snacks, no sugar. It rarely works. Instead, start with one achievable change and repeat it until it sticks.

Try these simple starting points:

• Add a portion of vegetables to one meal a day.
• Swap one sugary drink for water or a no-sugar alternative.
• Eat at the table rather than in front of a screen three times a week.
• Once a habit feels automatic, add the next one.

Plan ahead and make healthy the easy option

If you wait until you’re tired or hungry to decide what to eat, your brain will always go for convenience. Planning ahead is the solution;

• Batch-cook once or twice a week. Keep portions in the fridge or freezer for quick meals.
• Keep a “go-to” list of healthy breakfasts, lunches and snacks you actually enjoy.
• Don’t over-stock temptations. If it’s not in the house, it can’t derail you.
• Even a five-minute weekly plan can reduce stress and keep you consistent.
• Build balanced plates

The goal isn’t perfection, it’s balance

The SlimrChat 3-3-3 guide is a simple way to get there. 3 food groups, 3 colours and 3 textures.

• Include protein (chicken, eggs, beans, tofu) for fullness.
• Add fibre from vegetables, fruit, or grains for gut health.
• Don’t forget healthy fats like olive oil or avocado for satisfaction.
• Visual cues matter. A colourful, well-balanced plate looks appealing and helps you feel more in control.

Here’s some more SlimrChat advice on protein, protein supplements and fibre.

Manage the environment, not just the mindset

Our surroundings influence what and how much we eat. Set up your environment for success:

• Use smaller plates and bowls.
• Keep fruit visible and snacks out of sight.
• Eat slowly and pause halfway to check if you’re still hungry
• These simple shifts can cut hundreds of calories a week without feeling deprived.
• Be kind to yourself – this is very important

Changing habits is rarely easy. There will be slip-ups and that’s normal. What matters is consistency, not perfection. If you go off track, skip the guilt and reset at the next meal. Research shows self-compassion helps maintain healthy routines far better than self-criticism.

Making it last

It takes roughly 10–12 weeks for a new behaviour to become automatic. Use that time to build momentum, track your wins against your plan, and celebrate progress. That means not just on the scales but in your energy, mood, and confidence. Take a look at the NHS advice too.

If you’re using GLP-1 medication, the aim is to use the time to create habits that will last once the treatment ends.

SlimrChat’s takeaway

Start small. Stay consistent. Focus on habits, not restrictions and make healthy choices, the easy, automatic ones.

Let us know in our SlimrChat forum what new food habit has made the biggest difference for you. Your experience can help others on their weight loss journey.