Staying On Track
7 Ways to Stay Satisfied and Beat Cravings on the Diet
When you’re on any weight-loss diet, there will inevitably be times when it just feels really hard. Some of the most common dieting challenges we hear include feeling hungry, getting bored with the same food, or craving certain foods that aren’t supported by your weight-loss program. How you respond to these challenges can really make or break your weight-loss effort. And while it might feel harmless to give in “just this once,” that’s a very slippery slope that can quickly lead to going completely off the diet. Instead, we’d like to support you to stay on track by trying out some of the strategies below, so you can find solutions that work best for you when challenges like these come up.
If you’re experiencing hunger, boredom, or cravings, there are many strategies that can help. Sample as many as you can to see which ones work best for you.
Staying Full on the HMR Diet
Eat more HMR foods (also known as, “More is Better”)
Some days are just harder than others and you may simply need more food to get you through. That’s one of the major differences of the HMR diet, vs. other diets; you don’t need to restrict what you eat. You can actually eat more of any of the foods on the plan to help you feel full, satisfied, and able to stay on track to continue losing weight. We call this “practicing ‘More is Better’” and it’s one of our 4 program mantras for staying ahead of hunger. We encourage you to add in more weight-loss shakes, entrees, fruits, and vegetables whenever you’re feeling hungry or just need something extra. You can also use HMR Multigrain Hot Cereal, Creamy Chicken Soup, 70 Plus Pudding, and Bars for extra variety. You may be surprised to learn how much extra HMR foods you can eat while still losing weight. This chart gives you an idea of the number of HMR foods you can eat (at your current weight or adjust to get the number for your goal weight) without gaining weight.
Prepare your HMR foods for maximum volume
Sometimes all it takes is increasing the volume in your meals and snacks to keep you feeling full. Here are some ways to pump up the volume of your meals and snacks to be more filling:
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Make your weight-loss shakes in a blender (or use a food processor to make HMR Ice Cream) with extra water and ice or frozen fruit. You can even make double shakes by blending 2 shake servings (plus double the water and ice) at once for an extra filling meal or snack.
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Bulk up your HMR Multigrain Cereal with 2 or more servings of fresh or frozen fruit.
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Prepare your HMR Entrees with lots of fresh or frozen vegetables (2 or more full cups!).
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Enjoy your Entree with a blended Shake on the side (fruits and veggies would make this meal extra filling and nutritious!).
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Plan to eat something every 2-3 hours to stay ahead of hunger. Letting yourself go too long without food can lead to feeling ravenous and potentially overeating, or giving in to foods off the plan. (Try mapping out your day with a plan for Breakfast-Snack-Lunch-Snack-Dinner-Snack.)
Have your HMR foods or weight loss shakes with you at all times
The biggest mistake you can make is letting yourself get hungry without any of the right foods nearby or prepared and ready to eat. This can leave you either white-knuckling that hunger, or giving in to food that can jeopardize your diet and your momentum. Try these strategies to ensure you always have something available to snack on, when you’re on the go:
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Blend a shake ahead of time and bring it with you in a thermos wherever you go.
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Bring a blender bottle, shake mix, and a water bottle, so you can easily whip up a shake on the go.
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Prepare an Entree with vegetables ahead of time and keep it warm in a thermos – don’t forget a fork or spoon!
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Always make sure you have grab-and-go snacks accessible and ready. Here are some ideas:
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Easy-to-grab fruits and veggies
(like apples, bananas, canned fruit, baby carrots, or sliced bell peppers)
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HMR 70 Plus shake mix to make a pudding
(bring a cup, water, and a spoon)
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Entrees
(they can be eaten at room temperature – just pack a fork or spoon)
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Non-caloric beverages
(like sparkling water, diet soda, or tea)
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HMR Bars
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The biggest mistake you can make is letting yourself get hungry without any of the right foods on hand and ready to eat.
Sticking to the Diet During the Tough Times
Explore the full variety that’s available to you while you’re on the HMR diet.
Try new recipes or a new preparation technique like baking, sautéing, or grilling (try grilling veggies and fruits for a whole new flavor). Check out inspiration from the community in the HMR Diet Facebook Support Group, where members post lots of different ideas, recipes, and support! You can also check out HMR’s Facebook page and Instagram for more meal ideas.
For quick and easy ways to add variety and change the flavor of your HMR foods, add low-calorie condiments like spices and seasonings to your entrees, and low-calorie add-ins to your weight-loss shakes, like sugar-free pudding mix, or extracts like almond or vanilla. Be sure to always have your pantry stocked up with these add-ins so you can change up your flavors any time you want.
Eliminate or minimize temptations in your environment to help curb cravings.
First of all, keep in mind that Phase 1 is time-limited, and the more supportive your environment (home, work, etc.) is, the easier it will be to stay on track with the diet and the quicker you can get to your goal. You can also go for a quick walk, even 5-10 minutes can help reduce cravings and reinforce your commitment to the diet.
Make a healthier alternative to a crave-worthy food.
If you’re craving crunch, try roasted veggies, sugar-snap peas, or jicama. If you’re craving something cheesy, go for the HMR Macaroni and Cheese with Butternut Squash mixed with veggies. Feel like something extra sweet? Try one of these treat-inspired weight-loss shakes.
Stay hydrated! Drinking non-caloric fluids throughout the day can help keep your hunger at bay.
It’s normal to experience hunger or cravings when you’re on a weight-loss program. We’ve all been there. But we want you to know that you don’t need to starve yourself and the diet doesn’t have to be boring! You can add lots of variety to your meals and snacks if you look for inspiration and get a little creative. Remember, More is Better, and Phase 1 isn’t forever, so keep your meals exciting and stick with it so you can get to your goal as quickly as possible!
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