Slimrchat survival skills: how to stay on track when life gets stressful
Peter Paumgardhen | Last update: 25th November 2025
Life rarely goes to plan. And when you’re on a weight loss journey, especially with the support of GLP-1 weight loss drugs, things like stress, illness, family demands or a last-minute work crisis can throw you off course. At SlimrChat, we know that success isn’t about perfection. It’s about having a plan for when things go sideways; and bouncing back quickly when they do. This guide is your survival manual for those tough weeks. Save it, screenshot it, and return to it any time life feels overwhelming
Lou Dearden, SlimrChat’s Content Director, is no stranger to a wobble; especially when it’s around a social event. “I’m generally pretty good on the diet front, but put me at a fun party, or a tasty dinner, and the two drinks I was planning on having, can easily double. And that’s not to mention the party snacks or post evening munchies.” To manage the outcome on these events, Lou says she often drives, or eats beforehand, so she’s not temped by the offerings. “I know it sounds a bit boring, but if i have a protein heavy meal before I go out, the crisps and mini burgers, just aren’t as appealing.”
Common wobble points and how to handle them
| Wobble moment | What usually happens | What to try instead |
| Stress at Work | Skip meals, binge later, can’t focus | Pre-prep protein snacks. Plan bare-minimum lunches. Walk on calls |
| Family crisis | Emotional eating, late nights, no time for meals | Have 2/3 “default meals” that need no thought. Keep protein shakes or high-protein pots handy |
| Illness or injury | Stop moving. Appetite might spike or drop. | Prioritise hydration and protein. Gentle walks when possible |
| Social events | Overeat, drink more than planned | Focus on protein first, drink water between drinks and plan next meal in advance |
| Holidays or Travel | Snack constantly, no routine | Stick to regular meal timing. Bring snacks. Focus on movement, not perfection |
Slimr survival toolkit
When life gets messy (or a bit party), simplify. Focus on doing the bare minimum that keeps momentum going:
The ‘No matter what’ list
Pick 2–3 things from the list below that feel realistic to achieve even on your worst day:
- Drink 2L of water
- Eat protein with every meal
- Take a 15-minute walk
- Stick to your dosing day
- Avoid sugar-only snacks
Build your ‘Emergency food kit’
Keep the items on this list in your fridge, cupboard or work drawer:
- Protein shakes or UHT cartons
- Tinned tuna or lentil pots
- Boiled eggs, Babybels
- Skyr pots, protein yoghurts
- Frozen cooked chicken or edamame
- High-protein bars (but low sugar. See our reviews here)
Create a ‘Default day plan’
Write out a basic day you can fall back on when everything else feels like it is ‘out of the window’:
- Breakfast: Protein shake + fruit
- Lunch: Chicken wrap or lentil pot
- Dinner: Fish + microwave veg + grains
- Snacks: Skyr pot, boiled egg, water
Check out our protein snack suggestions here
How to talk to yourself when you slip
It’s not just about what you do it’s also about how you think when you slip:
- ‘That was one meal, not a whole day.’
- ‘I’m allowed to have bad days and still succeed.’
- ‘My next choice is a fresh start.’
- ‘I don’t need to reward or punish myself with food.’
Replace guilt with curiosity: ‘What made that choice easy?’, ‘What could I change next time?’ Remind yourself of how far you have come with our article on the unseen effort required to make a success of weight loss drugs.
How to bounce back (fast!)
- Don’t wait for Monday. Your next meal or dose is a reset.
- Check hydration and protein. Most ‘off’ days include not enough of either.
- Journal what went wrong and one thing that went right.
- Set 1 small, achievable goal for the next 24 hours.
- Jump back on SlimrChat for support. You’re not alone.
Final word
Consistency beats perfection. Always.
Real weight loss isn’t about having 100 flawless days. It’s about sticking with it through messy ones. You don’t have to do everything. You just have to keep going.
Come and share your wobble moments in the forum. We’ve all been there.