• There are two phases to the weight loss program. Section 1 focuses on weight reduction with HMR meal replacements, whereas part 2 focuses on weight upkeep by wholesome life-style behaviors and habits.
• HMR well being coaches present help by devoted teaching teams and a free HMR app, which integrates with the HMR program web site, together with a customized on-line dashboard and different assets all through.
• Members develop common bodily exercise routines with suggestions from coaches and follow wholesome dietary expertise.
• Bodily exercise step by step will increase towards burning a minimum of 2,000 energy weekly. Strolling is a favourite.

HMR is a complete weight reduction and life-style change program with two phases.

Section 1: Weight Loss Food plan

Within the preliminary weight reduction part, program members can drop extra pounds shortly by following HMR’s clinically validated weight reduction plan with the assistance of teaching and on-line help. Members observe a structured, high-volume weight loss program, utilizing a full line of HMR meals – with or with out vegetables and fruit, relying on the weight loss program plan. The structured, meal replacement-based weight loss program reduces selections, permitting members to take a break from present meals routines. In addition they start to include quick bouts of bodily exercise into their life-style.

HMR recommends committing to part 1 for a minimum of eight weeks. Anticipated weight reduction is 1 to 2 kilos per week, with a mean weight lack of 23 kilos over the primary 12 weeks.

The day by day weight loss program plan for part 1 consists of these three parts:

• Three HMR shakes.
• Two HMR entrees.
• 5 full-cup servings of vegetables and fruit.

For those who’re hungry, you may eat extra of those lower-calorie vegetables and fruit and nonetheless drop extra pounds. For selection, you may combine and match HMR meals and the produce you purchase. You are urged to eat usually and at all times have meals with you to keep away from temptations. You’ll be taught methods for dealing with social conditions and actions that focus on meals.

Section 2: Weight Upkeep

In part 2, you’ll begin to in the reduction of on HMR meals as you introduce different wholesome meals, primarily plenty of lean proteins, complete grains, vegetables and fruit, dairy and wholesome fat. You’ll focus extra on establishing wholesome life-style habits, equivalent to common bodily exercise, whereas sustaining your part 1 weight reduction or persevering with to drop extra pounds at your personal tempo. Weekly digital group teaching classes with an HMR coach can be found all through for help and to encourage accountability.

Because the meals plan shifts, you will eat some HMR meals and proceed 35 servings of vegetables and fruit every week, step by step including in wholesome non-HMR, low-calorie meals. You start making meals decisions whereas strategically utilizing a minimum of 14 HMR meals every week. You will deal with lean proteins, utilizing low-calorie cooking strategies, equivalent to baking, broiling and steaming, and together with grains, and you may follow balancing low- and higher-calorie days together with bodily exercise ranges.

Bodily Exercise

Throughout each phases of the weight loss program, you will incorporate train and bodily exercise into your day by day routine. The purpose is to burn a minimum of 2,000 energy or extra with bodily exercise every week. Methods embody spreading out exercise briefly quantities all through the day and doing moderate-intensity train, equivalent to strolling, swimming, dancing or utilizing a treadmill at a average tempo.

Bodily exercise lowers your threat of coronary heart illness and diabetes, helps hold weight off and will increase your power stage. Most specialists counsel getting a minimum of half-hour of moderate-intensity train – like brisk strolling – most or all days of the week.

Monitoring

The free HMR cell app permits customers to trace their bodily exercise and meals consumption to make sure they keep accountable.