Eating Well

How to Outsmart Food Traps and Triggers

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HMR Team
February 9, 2021
Let’s face it, changing your eating habits is tough. And we live in an environment that’s filled with temptations!

If you want positive changes that last, it’s important to identify food traps – those seemingly innocent choices that bust your calorie budget. For example, did you know that a blueberry muffin can cost you a quarter of your daily calorie budget?

You also need to know your overeating triggers, like social eating or TV snacking, and the types of foods that always leave you wanting more. When you join the HMR Program, our coaches will help you identify and overcome these triggers and food traps. They’ve shared some tips to help you stay successful! 

Retrain your brain.  
Healthier habits happen with repetition – continuing to stick to your plan will become your new normal.

Say “yes” to staying full. 
As long as you’re choosing foods that are part of the HMR program, you never have to be hungry. Here are our top tips to help you stay full and satisfied on the diet. 

Make a shift with snacks. 
Whether you’re eating out of hunger or habit, make it easier to choose snacks that satisfy your cravings and still support your weight loss goal by having them readily available.

Think ahead. 
Most people have no idea what they’re going to have for dinner tonight, much less the rest of the day! Planning your meals and snacks is key to staying on track. 

Anchor your plate with vegetables. 
Don’t eat less. Eat better! Cover more than half your plate with veggies.

Practice out of sight, out of mind. 
Remove the temptation altogether. Keep the foods that trigger you most out of sight—and out of the house—so you can’t be tempted to have “just one bite.”

Stay strong. 
Veering off your plan, even just a little, is never a good idea. Once you allow one slip up, the pattern usually continues.

Never assume there will be something healthy “there.” 
It’s astonishing how many calories are in the average sit-down restaurant meal—even more than most fast foods1. Just one portion can undo several days of hard work!

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Blueberry muffin containing 424 calories

Blueberry Muffin

United States Department of Agriculture Food Composition Databases
(Stock Photo Pictured)

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Applebees Grilled Chicken Caesar Salad containing 800 calories

Applebees Grilled Chicken Caesar Salad

Calorie Count Taken from the Applebees Menu
(Stock Photo Pictured)

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 Medium Pinkberry frozen yogurt containing 250 calories

Medium Pinkberry Frozen Yogurt

Calorie Count Taken from the Pinkberry Menu
(Stock Photo Pictured)


When it comes to eating right, knowledge is definitely power. And prevention is key. With solid planning and a program that keeps you prepared, it’ll be easier not to fall for food traps or succumb to triggers. Our program will keep you full with healthy foods that keep you progressing towards your goals. We will also help you replace old patterns with new, healthier habits as you retrain yourself to respond differently to triggers and beat them. 

It takes a serious commitment to change your relationship with food. And we’re seriously committed to helping you do it. 

Learn more about what to expect when you join an HMR plan.