Why you know what to eat but don't do it (and the one-change-a-fortnight approach that works)

Most of us know we should be paying more attention to what we eat and our bodies in general. Good fats. Fermented foods. Prebiotics. More veg. More water. Less sugar. Sleep more, or at least rest more. Move more. Get stronger. Connect. And yet here we are, reaching for the biscuit tin at 3pm, again, and feeling worn out.

If you've ever wondered how to change eating habits when you already know the theory, this is for you.

I know full well how difficult it is to make healthy choices when you're rushing in after work, the house is a mess, and the kids are half buried in the snack drawer, shouting for food. Everything goes out the window, and it's a matter of making it till 9pm without finishing off all the Party/Halloween/Easter/Christmas/Birthday sweets (definitely done this).

So why is knowing what to eat so different from actually doing it? And what helps?

Why is it so hard to stick to healthy eating?

Because we're human. Life is busy and complicated, so we fall back on willpower... and willpower often lets us down.

Most of us try to change everything at once. A new regime, a new plan, out with the bread, in with the green smoothies. It lasts about a week, then life happens: a busy day at work, a poor night's sleep, a family birthday. And because we went all in, one wobble feels like failure, so we give up altogether.

The other thing is that a lot of advice tells us what to do without explaining why. When you don't understand why something matters to your body, it's very easy to let it slide.

Do you need to know the science to change your habits?

You don't need a biology degree, but understanding the basics makes a real difference. This is the "why" people talk about, and it really does matter.

When you know a little about how your gut works, why your energy dips in the afternoon or what's going on with sleep and stress, small changes stop feeling like rules and start to make sense. You're not eating more fibre because someone told you to.. you're doing it because you understand what it does for your gut and you can notice how you feel.

That's the bit I love most. The "oh, that's why" moment.

How long does it take to build a new eating habit?

Longer than most of us expect, and that's completely normal.

A well-known study from University College London found it took people an average of around two months for a new daily habit to feel automatic, and for some it took much longer. So if you've ever tried something for a week and given up, you simply didn't give it long enough.

The good news is that missing the odd day doesn't undo your progress. What matters is coming back to it. That's where mindset comes in.

Why one small change every two weeks works

This is the heart of how I work.

Instead of overhauling everything, you focus on one area for two weeks. You learn a little about it, choose one small change that feels doable, and try it at home. Then you notice how it feels. Some focuses you'll find tricky, others less so. The group helps here too: hearing how other women approach and feel about each change helps you reflect on your own.

Two weeks is long enough to give a change a fair go, and short enough that it never feels overwhelming. Over 12 weeks those small changes start to add up, and because you've understood each one, they're much more likely to stay with you. And once you feel the difference in your own body, whether that's more energy, better sleep or a brighter mood, that's the best reason to keep going. It's why we reflect together every fortnight.

In my 12-week course, each fortnight has its own focus:

• Inflammation, and where you want to be

• Gut health

• Liver and bone health

• Fats, fibre and protein

• Energy, sleep and mood

• Bringing it all together, with your personal next steps

  
  

Between our evenings together, you'll also have my brand new app. It's a fresh, friendly space to help you stay on track with your change for the fortnight, with knowledge, tips and recipes to dip into whenever you need them. It's also where the group stays connected, so you can share how you're getting on, ask questions and cheer each other on.. because the support doesn't stop when the Zoom call ends.

There's no diet to follow and no list of rules. You set your own goal, and you find what works for your body.

Why is it easier to change habits in a group?

Because doing it on your own is hard.. and doing it with people who are cheering you on is so much easier.

When I ran this course in person, the magic was that six women had six completely different experiences of the same topics. Everyone came from different life stages and had different goals, and the group supported each woman on her own journey. As the old proverb goes, "If you want to go fast, go alone. If you want to go far, go together."

Knowing someone will ask "how did you get on?" in a fortnight is a lovely little nudge to keep going. That's why I keep my groups small, just six women, so everyone is heard.

So where do you start?

Pick one thing. Not five. Just one.

Maybe it's sitting down to eat lunch rather than eating at your desk, or adding one extra portion of veg to your evening meal. Try it for two weeks and notice how you feel. Then, and only then, choose the next thing.

Can you think of one small change you've been meaning to make for ages?

Join my group

If you'd like some help to get started, my 12-week group course runs online throughout the year. Check my event page to see when the next one is coming up. Six Monday evenings on Zoom, every other week, 6–7.30pm, with a small group of six women. No diet, no rules, just one small change at a time, with the science explained along the way.

The course costs £250 but I often have early bird rates.

Find out more and book your place, or drop me a message if you'd like a quick chat first.

Frequently Asked Questions

Why can't I stick to healthy eating?

Usually because we try to change too much at once, without understanding why each change matters. Focusing on one small change at a time, and knowing the reason behind it, makes it much easier to keep going.

How do I start changing my eating habits?

Pick one small, doable change, such as sitting down to eat lunch or adding a portion of veg to one meal. Try it for two weeks and notice how you feel before adding the next.

How long does it take to change a habit?

Research suggests it takes around two months on average for a new habit to feel automatic, and it varies a lot from person to person. Missing the odd day doesn't undo your progress.

Is a group nutrition course better than doing it alone?

For many people, yes. Sharing what you're trying, hearing other people's experiences and knowing someone will ask how you got on all helps keep you going.

What is Purely Nourishing's 12-week course?

An online small-group course with me, Hannah, a qualified nutritionist: six fortnightly Monday evenings on Zoom for six women, covering inflammation, gut health, liver and bone health, fats, fibre and protein, and energy, sleep and mood. There's no diet, just one small change at a time.