The HMR program (The Health Management Resources Program) is your best option if you want to lose weight fast. While these diets allow for rapid weight loss for those who have a short-term goal, there is a good chance that you will lose weight significantly in the first 12 months, but keep in mind that this is very different from long-term weight loss, which is more important for your health.
The Health Management Resource Program is a weight loss system designed to reduce calories by replacing meals with added fruits and vegetables. The goal of this program is to learn healthy living strategies, increase physical activity and personal responsibility.
What is HMR Program?
Certainly, all diets can help you lose weight, but people who change their lifestyle through the HMR program maintain significant weight loss through clinically supervised options at the clinic or at home. Experts say that three times more weight is lost and that the use of food substitutes is avoided, compared to traditional diets.
The HMR program was developed more than 30 years ago by Lawrence Stifler, behavioral psychologist and past president of HMR. HMR meal replacements (low-calorie smoothies, meals, nutritious bars, and multigrain hot cereals) are consumed in place of other meals and snacks. In addition, the consumption of fruits and vegetables, naturally low in calories, helps to eliminate foods high in calories. These diets provide much less calories than is usually recommended, resulting in weight loss.
By mixing vegetables and fruits with HMR meal replacements, you get nutritious and abundant meals. Physical activity is essential to control your weight in the long run and a little physical exercise, just 10 to 20 minutes of walking a day, will help you reach your weight loss goals.
How does HMR Program work?
The HMR home program, also called Healthy Solutions Diet, is the most popular option of the HMR. It contains an average of 1,200 to 1,500 calories a day and consists of two phases.
The first phase is the quick start phase during which the goal is to lose weight as quickly as possible. Follow these steps to start using HMR at home. The Quick Start Diet Kit includes all the HMR foods you need in the first three weeks, with the exception of fruits and vegetables that you provide yourself. Automatic food shipments will arrive every two weeks. Home delivery helps you never run out of food, which could interrupt your weight loss. You will also begin to learn healthy living strategies.
Then go to phase two once you have reached your weight goal or are ready for a smaller structure in your diet. While the time in phase 1 depends on your individual weight loss goal, the expected weight loss is 1 to 2 pounds per week, with an average weight loss of 23 pounds in the first 12 weeks.
Nutrisystem, which also includes prepared and delivered meals, is highly recommended by health experts.
During phase two, you will receive HMR foods every month, work on other healthy food choices, and focus more on lifestyle changes while maintaining your weight loss in phase 1 or continuing to work and lose weight at your own pace. Weekly telephone training sessions with dietitians and exercise physiologists provide support and encourage accountability.
The first phase uses the daily diet “three-two-five”. This means a minimum of three HMR shakes, two HMR starters and five servings of one cup fruit and vegetables. If you are hungry, you can eat more of these low calorie foods while losing weight. To change, you can mix and match the HMR foods and fresh, canned or frozen foods you buy, but you should not choose any other food. It will be easier when you keep these foods at home, at work and wherever you go, and reduce as much as possible access to external foods that tempt you.
It is recommended to avoid fast food restaurants and coffee shops and to consider temporarily limiting food-related social activities. The addition of physical activity is the second part of this phase, with the goal of working quickly to burn 2,000 calories a week. It can spread physical activity throughout the day and can be an exercise of moderate intensity, such as walking, swimming, dancing or using a treadmill at a moderate pace. The tracking is done via the mobile application HMR.
Phase two, the transition phase, lasts four to eight weeks. Continue with physical activity and progress monitoring, but change the diet plan now. You will eat HMR foods and continue with the same amount of fruits and vegetables (35 servings a week), while gradually adding healthy foods without HMR and low in calories. The goal is to start developing healthy eating habits to maintain weight in the long run.
Start choosing foods strategically using at least 14 HMR foods a week instead of high-calorie meals outside of meals. It will focus on lean proteins (such as fish, skinless chicken breasts and veggie burgers), using low-calorie cooking methods such as baking, roasting and steaming, as well as only on cereals (such as rice, pasta and oatmeal), and balancing low and caloric days with levels of physical activity.
In the United States, physicians’ offices and other institutions also offer HMR clinics programs that include structured diets, lifestyle education, group support, and HMR weight loss foods. Some diets are under medical supervision and all offer a weight maintenance program. All HMR participants receive a medical assessment upon joining. Depending on the diet you choose, your body mass index and your medical history, staff will decide if you need medical supervision.
In general, people who have 50 pounds or more to lose will reach their goal faster with the no-HMR diet plan, which includes medical monitoring because the calorie range is very low (about 500 to 1,000 calories per day). With the no-decision diet, participants eat only HMR meal replacements (no added fruits or vegetables). People who follow the HMR Healthy Solutions plan generally do not require medical supervision, except under certain circumstances, such as taking medication for the treatment of diabetes.
How much does the HMR program cost?
The retail value of the three-week HMR Starter Kit is $ 301.65. New members can purchase a starter kit from $ 179 to $ 199 (and get free when they sign up for the program). The standard two-week ordering package is $ 185. Cereals and soups cost between $ 2 and $ 2. $ 2.50 per serving. The main courses cost $ 3.70 per serving and can be ordered online. You will save on the costs of the meat and processed food sections of your supermarket, while perhaps spending more money than what you used to spend in the products department.
Will the HMR program help you lose weight?
Losing weight can be easier if you outsource meal preparation and limit dietary decisions and temptations high in calories. A meta-analysis of six studies, published in the International Journal of Obesity in 2003, concluded that meal replacement strategies can safely and effectively lead to significant and sustained weight loss. During the first phase, HMR program offers all its low calorie inputs, to warm and feed, and shakes to add liquids and mixtures. Continuing with HMR selections and fresh foods, as well as the recommended levels of moderate physical activity (approximately 36 minutes of daily walking at an average pace), should result in weight loss. The home program reports an average loss of 13 to 20 pounds in general, with more people participating in weekly telephone consultations.
An HMR-sponsored study shows that obese patients who use HMR meal replacements with fruits and vegetables lose nearly 29 pounds more than patients who have just received weight loss counseling for 24 weeks. Another study found an average loss of 37.5 pounds in 18 weeks and a loss of 43.5 pounds for patients under medical supervision in 19 weeks. Other studies sponsored by HMR showed similar or better results.
In April 2015, a Kansas-based health system using the HMR program released data on nearly 1,000 registered participants between 2009 and 2013. After one year of participation, patients lost an average of 19% of their patients. body weight.
In a 2015 Annals of Internal Medicine study, researchers examined the results of 39 randomly controlled trials on commercial weight loss programs, including Weight Watchers, Jenny Craig, Nutrisystem, HMR, Medifast, SlimFast, Optifast and Atkins. With their cohort of “very low calorie programs,” HMR participants lost 4% more weight in the short term than the board, but long-term results were mixed.
Is it easy to follow the HMR program?
As with any diet, you can ignore fatty foods, especially at first. Snacks made from HMR milkshake powders should satisfy the sweet tooth (with non-caloric sweeteners), although you can get more than the smoothie and whipped milk during the first phase. The second phase includes daily caloric balance, physical activity assessment and monitoring, and learning about the gradual integration of external dietary options, particularly lean protein, especially dairy products and dietary cereals. low fat.
It’s convenient but you need a mixer. With meals and shake mixes delivered directly to your door, the first phase of HMR program will save you a lot of time at the supermarket, even if you go to the products section and collect authorized supplements, such as soda, extract from vanilla, jelly sugar mix, mustard, sauce and free spices. Since blender-made smoothies are more abundant, you may want to consider working with a blender or mixing milkshakes at home and using a thermos for transport. Main courses and hot cereals go in the microwave and the packages are ready for storage (refrigeration is not necessary).
There are resources for the recipes. The HMR Starter Kit for Weight Loss and Weight Control includes recipes for vanilla milkshakes and chocolate preparations, chariots, mousses, hot drinks and puddings. as well as several HMR multi-grain hot cereal recipes, such as Maple Banana Bonanza. One page contains suggestions for adding vegetables to the HMR 500 chicken soup. The 14 basic recipes in the booklet include beef stroganoff noodles, cheese and basil ravioli with tomato sauce, creole chicken with brown rice, five casseroles of beans and enchiladas of beef and Mexican beans with sauce.
Eating outside is difficult. You will want to avoid restaurants completely in phase 1, even if you are allowed to bring your own HMR foods (and to prepare them), you are advised to control your environment and stay away from temptation. To stay on the road in “difficult” food environments, such as holidays, you must bring your own main courses and packs of fruits and vegetables, have a meal at home before leaving and create a list of moderate-priced restaurants which are nice caloric options for phase two.
Delivery is a time saver. Having tickets and milkshakes delivered to your door, with the ability to also order foods such as HMR BeneFit Bars, Chicken Soup and Multigrain Cereals, is expected to reduce grocery shopping time. Neither will he need to spend much time planning meals, especially during the first phase.
Choose your level of support. Program support material includes Phase 1 and 2 guides, recipe booklets and the HMR Calorie Guide. You can enjoy free group coaching by phone and click on tips and blogs on the HMR website, where you can also connect with other dieters in the community section. HMR recently added an online platform with resources to create a healthier lifestyle and tools to track lifestyle behaviors. An exclusively digital option, including online applications and behavioral training resources, is available if you prefer a personalized approach. If you choose the option in the clinic, in-person classes are available at most HMR sites.
Feeling full should not be a problem. With six total meal and snack breaks throughout the day, not to mention the “more is better” option to add extra HMR foods if you’re still hungry, you should feel as full as you need. The booklet in Phase 1 indicates that, depending on the weight of the person, a person should eat 8 to 10 shakes a day to stop losing weight. However, moderation is a good idea no matter what diet you follow.
Adapt the taste to your preferences. HMR foods and smoothies are edible by themselves, and because they combine and combine selections, customizing them with their own fruits, vegetables, spices, low calorie condiments, sweeteners, sauces and other favorite supplements: how do you know that everything depends greatly on you.
How much should you practice in the HMR program?
The goal is to burn at least 2,000 calories or more by doing physical activity each week, accumulating as quickly as possible. Strategies include extending the activity in small amounts throughout the day and exercising at a moderate intensity, such as walking, swimming, dancing or using a treadmill at a moderate pace. Walking is more popular among HMR program clients. According to the brochure, it would take about 36 minutes of walking a day for a 225-pound person to reach the goal. Tracking your own physical activity and eating food is part of the program. Physical activity reduces the risk of heart disease and diabetes, helps maintain weight and increases your energy level. Most experts suggest doing at least 30 minutes of moderate intensity exercise, such as walking quickly, most days or every day of the week.