Let's face it, changing your eating habits is tough. Especially with all the temptations around us on a daily basis.

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.

Ready to make the shift towards an empowered approach to eating and fueling your body? Here are some of our favorite strategies to try: 

Retrain your brain. 

Healthier habits happen with repetition - continuing to stick to your plan will become your new normal.

Say "yes" to staying full. 

Fill up on the right foods like high volume smoothies, and low-calorie fruits and vegetables.

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. While no one is perfect, try to get out of of the "cheat day" mindset, and start thinking about your healthy choices as just who you are now. If you get off track, no problem, just get right back in the saddle!

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 foods. Just one portion can undo several days of hard work! Some ways to ensure a meal out won't undo the day is to order salads with dressing on the side, choose veggies from the "sides" section, and watch out for dishes with lots of added butter, oils and sauces.

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When it comes to eating right, knowledge is definitely power. And prevention is key. In other words, if it's not there, you can't eat it.

With solid planning and consistent practice, it'll become easier to dodge your particular food traps and ultimately, change your relationship with food—and we're committed to helping you do it. 

If you'd like to join our free group coaching sessions to get more support, email us at customerservice@hmrprogram.com