Stages & Costs of HMR Program
The HMR at Home Program – additionally alluded Healthy Management Resources– includes two stages. Stage 1 is the Quick Start stage, when the objective is to free weight as fast as could reasonably be expected. The Quick Start eat less carbs pack incorporates all the HMR nourishment you requirement for the initial three weeks, aside from products of the soil, which you give yourself. Programmed nourishment shipments will then arrive at regular intervals. Home conveyance guarantees you never come up short on substances, which could intrude on your weight reduction. You'll likewise begin learning sound way of life techniques. You then move to Phase 2 once you achieve your objective weight, or you're prepared for less structure in your eating routine. While the time in Phase 1 relies on upon the your individual weight reduction objective, expected weight reduction is 1 to 2 pounds for each week, with a normal weight reduction of 23 pounds over the initial 12 weeks.
In Phase 2, you'll get HMR substances month to month, work in other solid nourishment choices and concentrate more on way of life changes while either keeping up your Phase 1 weight reduction or keeping on getting more fit at your own particular pace. Week by week phone instructing sessions with dietitians and practice physiologists give bolster and support responsibility.
Stage 1 utilizes the "3-2-5" every day abstain from food arrange. That implies at least three HMR shakes, two HMR courses and five 1-container servings of leafy foods. In case you're eager, you can eat a greater amount of these low-calorie nourishment and still get thinner. For assortment, you can blend and match HMR nourishment and the new, canned or solidified deliver you purchase, however you don't need to settle on whatever other sustenance decisions. "Remaining in the crate" – on the eating regimen – is less demanding when you keep these nourishment at home, work and wherever you go, alongside lessening access to enticing outside substances however much as could reasonably be expected. You're encouraged to keep away from fast-food eateries and coffeehouses, and to consider incidentally restricting social exercises that middle around nourishment. Including physical movement is the second some portion of this stage, with the objective of rapidly working up to smoldering 2,000 calories every week. You can spread physical movement for the duration of the day, and it can be direct force work out, for example, strolling, swimming, moving or utilizing a treadmill at a direct pace. You'll track what you eat and the amount you practice all through the program on week by week advance outlines.
Stage 2 – the move stage – keeps going four to eight weeks. You proceed with physical movement and advance following, however now the sustenance arrange shifts. You'll eat some HMR substances and proceed with a similar measure of products of the soil (35 servings a week), while bit by bit including solid non-HMR, low-calorie nourishment. The objective is to begin building adhering to a good diet propensities for long haul weight upkeep. You start to settle on nourishment decisions while deliberately utilizing no less than 14 HMR substances a week as opposed to higher-calorie outside dinners. You'll concentrate on incline proteins (counting fish, skinless chicken bosoms and veggie burgers), utilizing low-calorie cooking techniques, for example, heating, searing and steaming and grains (counting rice, pasta and oats), and you'll work on adjusting low-and higher-calorie days alongside physical action levels.
*In-Clinic Options: More than 200 U.S. doctor's facilities, restorative practices and different offices offer the HMR center projects, which consolidate organized eating regimens, way of life training, aggregate support and the HMR weight reduction substances. A few arrangements are medicinally managed, and all offer a weight support program. All HMR members get a restorative screening when they join. In light of the eating routine you pick, your body mass list and your medicinal history, the staff will choose in the event that you require therapeutic supervision. When all is said in done, individuals with at least 40 pounds to lose will accomplish their objective all the more rapidly with the Decision-Free eating regimen, which incorporates restorative supervision in light of the fact that the calorie range is so low (around 500 to 800 calories for each day). With the Decision-Free eating regimen, members eat just HMR feast substitutions (no additional organic products or vegetables). Individuals on the HMR Healthy Solutions consume less calories for the most part don't require therapeutic supervision unless they're taking diabetes drugs.
The initial three-week HMR starter kit costs $265 (with free shipping when joining the program). The standard two-week reorder kit costs $180. Individually, shakes, cereal and soup run between roughly $2 and $2.50 per serving. Entrees cost $3.65 per serving and can be ordered online. You'll save on costs in the meat and processed-food sections of your grocery store, while possibly spending more money than you used to in the produce aisle.
The initial three-week HMR starter kit costs $265 (with free shipping when joining the program). The standard two-week reorder kit costs $180. Individually, shakes, cereal and soup run between roughly $2 and $2.50 per serving. Entrees cost $3.65 per serving and can be ordered online. You'll save on costs in the meat and processed-food sections of your grocery store, while possibly spending more money than you used to in the produce aisle.
Will you lose weight?
Losing weight can be simpler if you outsource meal preparation and limit food decisions and high-calorie temptations. 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 sustainable weight loss. In Phase 1, HMR delivers all your low-calorie, heat-and-eat entrees and add-liquid-and-blend shakes. Sticking with HMR selections plus fresh produce, along with recommended levels of moderate exercise (about 36 minutes of daily walking at an average pace), should lead to weight loss. The at-home program reports an average loss of 13 to 20 pounds overall, with higher numbers for people who take part in weekly phone counseling.
HMR-sponsored research shows obese patients using HMR meal replacements plus vegetables and fruit lost nearly 29 pounds more than patients who just received weight-loss counseling over 24 weeks. Another study found an average 37.5-pound loss in 18 weeks and a 43.5-pound loss for medically supervised patients in 19 weeks. Other HMR-sponsored studies showed similar or better results.
In April 2015, a Kansas-based health care system using the HMR Program released data on nearly 1,000 participants who enrolled between 2009 and 2013. After a year of participation, patients lost 19 percent of their body weight on average.
Losing weight can be simpler if you outsource meal preparation and limit food decisions and high-calorie temptations. 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 sustainable weight loss. In Phase 1, HMR delivers all your low-calorie, heat-and-eat entrees and add-liquid-and-blend shakes. Sticking with HMR selections plus fresh produce, along with recommended levels of moderate exercise (about 36 minutes of daily walking at an average pace), should lead to weight loss. The at-home program reports an average loss of 13 to 20 pounds overall, with higher numbers for people who take part in weekly phone counseling.
HMR-sponsored research shows obese patients using HMR meal replacements plus vegetables and fruit lost nearly 29 pounds more than patients who just received weight-loss counseling over 24 weeks. Another study found an average 37.5-pound loss in 18 weeks and a 43.5-pound loss for medically supervised patients in 19 weeks. Other HMR-sponsored studies showed similar or better results.
In April 2015, a Kansas-based health care system using the HMR Program released data on nearly 1,000 participants who enrolled between 2009 and 2013. After a year of participation, patients lost 19 percent of their body weight on average.
How easy is it to follow?
As with any diet, you may miss fatty foods, especially at first. Snacks made with HMR shake powders should satisfy your sweet tooth (with added non-caloric sweeteners), although you might get more than your fill of shakes and smoothies during Phase 1. Phase 2 involves daily calorie balancing, estimating and tracking physical activity, and learning how to gradually phase in outside food choices, especially lean proteins, including low-fat dairy and grains.
Convenience. With the meals and shake mixes delivered right to your door, HMR Phase 1 saves a lot of time at the supermarket, although you'll be frequenting the produce section and picking up allowed add-ins, such as diet sodas, vanilla extract, sugar-free gelatin mix, mustard, salsa and spices. Because shakes made in a blender are more filling, you might want to consider bringing a blender to work, or blending shakes at home and using a thermos for transport. Entrees and hot cereals are microwaveable, and packages are shelf-ready (no need to refrigerate).
Recipes. The "Recipes for Weight Loss & Weight Management Booklet" in the HMR starter kit includes recipes for vanilla and chocolate-mix shakes, floats, mousses, hot drinks and puddings, along with several recipes for HMR Multigrain Hot Cereal, like Maple Banana Bonanza. One page has suggestions for adding vegetables to HMR 500 Chicken Soup. The 14 entree-based recipes in the booklet include beef stroganoff with noodles, cheese and basil ravioli with tomato sauce, chicken creole with brown rice, five bean casserole and Mexican-style beef and bean enchiladas with sauce. For more options, you can turn to the HMR website (www.hmrprogram.com) for hundreds of additional recipes.
Eating out. You'll want to avoid restaurants altogether in Phase 1 – even if they would allow you to bring your own HMR foods (and prepare them), you're advised to control your environment and stay out of temptation's way. Tips for staying on track in "challenging" food environments, like parties, include bringing your own entrees and fruit-and-veggie packets, and eating a meal at home before you go out, as well as creating a list of restaurants with enjoyable low-calorie options for Phase 2.
Alcohol. Because alcohol has a lot of calories, drinking even just one alcoholic beverage a day can slow down your weight loss. Alcohol is not recommended on the diet.
Time-savers. Having entrees and shakes delivered to your door – with the option to also order foods like HMR BeneFit bars, chicken soup and multigrain cereals – should cut time at the grocery store. Especially during Phase 1, you won't have to spend much time meal planning, either.
Extras. Program support materials include the Phase 1 and 2 guide and recipe booklets, a 30-minute Quick Start audio CD, a weekly progress chart and the HMR Calorie Guide. You can take advantage of free group coaching by phone, and click on to tips and blogs on the HMR website, where you can also connect with fellow dieters in the community section.
Fullness. With six total meal and snack breaks throughout the day, not to mention the "more is better" option to add additional HMR foods if you're still hungry, you should feel as full as you need to. The Phase 1 booklet says that, depending on someone’s weight, a person would have to eat between eight and 10 shakes daily to stop losing weight. However, moderation is still a good idea with whatever diet you follow.
Taste. The HMR foods and shakes are edible in and of themselves, and because you mix and match selections – tailoring them with your own favorite fruits, vegetables, spices, low-calorie condiments, sweeteners, sauces and other add-ons – how it all tastes is largely up to you.
As with any diet, you may miss fatty foods, especially at first. Snacks made with HMR shake powders should satisfy your sweet tooth (with added non-caloric sweeteners), although you might get more than your fill of shakes and smoothies during Phase 1. Phase 2 involves daily calorie balancing, estimating and tracking physical activity, and learning how to gradually phase in outside food choices, especially lean proteins, including low-fat dairy and grains.
Convenience. With the meals and shake mixes delivered right to your door, HMR Phase 1 saves a lot of time at the supermarket, although you'll be frequenting the produce section and picking up allowed add-ins, such as diet sodas, vanilla extract, sugar-free gelatin mix, mustard, salsa and spices. Because shakes made in a blender are more filling, you might want to consider bringing a blender to work, or blending shakes at home and using a thermos for transport. Entrees and hot cereals are microwaveable, and packages are shelf-ready (no need to refrigerate).
Recipes. The "Recipes for Weight Loss & Weight Management Booklet" in the HMR starter kit includes recipes for vanilla and chocolate-mix shakes, floats, mousses, hot drinks and puddings, along with several recipes for HMR Multigrain Hot Cereal, like Maple Banana Bonanza. One page has suggestions for adding vegetables to HMR 500 Chicken Soup. The 14 entree-based recipes in the booklet include beef stroganoff with noodles, cheese and basil ravioli with tomato sauce, chicken creole with brown rice, five bean casserole and Mexican-style beef and bean enchiladas with sauce. For more options, you can turn to the HMR website (www.hmrprogram.com) for hundreds of additional recipes.
Eating out. You'll want to avoid restaurants altogether in Phase 1 – even if they would allow you to bring your own HMR foods (and prepare them), you're advised to control your environment and stay out of temptation's way. Tips for staying on track in "challenging" food environments, like parties, include bringing your own entrees and fruit-and-veggie packets, and eating a meal at home before you go out, as well as creating a list of restaurants with enjoyable low-calorie options for Phase 2.
Alcohol. Because alcohol has a lot of calories, drinking even just one alcoholic beverage a day can slow down your weight loss. Alcohol is not recommended on the diet.
Time-savers. Having entrees and shakes delivered to your door – with the option to also order foods like HMR BeneFit bars, chicken soup and multigrain cereals – should cut time at the grocery store. Especially during Phase 1, you won't have to spend much time meal planning, either.
Extras. Program support materials include the Phase 1 and 2 guide and recipe booklets, a 30-minute Quick Start audio CD, a weekly progress chart and the HMR Calorie Guide. You can take advantage of free group coaching by phone, and click on to tips and blogs on the HMR website, where you can also connect with fellow dieters in the community section.
Fullness. With six total meal and snack breaks throughout the day, not to mention the "more is better" option to add additional HMR foods if you're still hungry, you should feel as full as you need to. The Phase 1 booklet says that, depending on someone’s weight, a person would have to eat between eight and 10 shakes daily to stop losing weight. However, moderation is still a good idea with whatever diet you follow.
Taste. The HMR foods and shakes are edible in and of themselves, and because you mix and match selections – tailoring them with your own favorite fruits, vegetables, spices, low-calorie condiments, sweeteners, sauces and other add-ons – how it all tastes is largely up to you.
What is the role of exercise?
The goal is to burn at least 2,000 calories or more with physical activity each week, building up as quickly as possible. Strategies include spreading out activity in short amounts throughout the day and doing moderate-intensity exercise such as walking, swimming, dancing or using a treadmill at a moderate pace. Walking is most popular among HMR clients. It would take a 225-pound person about 36 minutes of walking per day at an average pace to meet the goal, according to the brochure. Tracking your own physical activity as well as food intake is part of the program. Physical activity lowers your risk of heart disease and diabetes, helps keep weight off and increases your energy level. Most experts suggest getting at least 30 minutes of moderate-intensity exercise – like brisk walking – most or all days of the week.
The goal is to burn at least 2,000 calories or more with physical activity each week, building up as quickly as possible. Strategies include spreading out activity in short amounts throughout the day and doing moderate-intensity exercise such as walking, swimming, dancing or using a treadmill at a moderate pace. Walking is most popular among HMR clients. It would take a 225-pound person about 36 minutes of walking per day at an average pace to meet the goal, according to the brochure. Tracking your own physical activity as well as food intake is part of the program. Physical activity lowers your risk of heart disease and diabetes, helps keep weight off and increases your energy level. Most experts suggest getting at least 30 minutes of moderate-intensity exercise – like brisk walking – most or all days of the week.
No comments:
Post a Comment