How not to slip: 7 simple rules that actually work

Most “slips” are not about willpower. They are a repeatable scenario: fatigue → hunger → fast calories → “I’ll start tomorrow”. Here are 7 simple rules that help you stay on track without perfectionism.

1) Do the minimum: one photo a day

Even one daily log increases awareness and reduces autopilot eating.

2) Remove the biggest lever: drinks/sauces/oil

Progress often breaks not because of food itself, but because of add-ons. Read: Hidden calories: oil, sauces and drinks.

3) Pre-plan an “evening saver”

If evenings are hard, pick one simple dinner (protein + veggies) and one safe snack in advance. Read: Evening snacks: how not to slip.

4) Delivery: choose “base + veggies”, sauces on the side

Delivery breaks goals because of portion size and sauces, not because it’s “bad”. Read: Delivery without overeating.

5) Sweets: real food first, sweets after

Sweets on an empty stomach often spiral into a bigger binge. Read: Dessert without guilt.

6) Don’t “compensate” by starving

If you went over, just return to your routine. Starving “compensation” usually backfires the next day.

7) Use the bot as a system

Use NutriAI as a system:

• photo → estimate,
• 1–2 quick edits (portion/hidden kcal),
• /today → plan for the rest of the day,
• /weekly → insights + next-week focus.

If you want the coach mode that adapts to your pattern, read: Coach mode.