Wednesday, December 23, 2015

HMR Diet

HMR Diet:
Lose weight and keep it off by reducing calories via meal replacement with added fruits and vegetables, learning healthy lifestyle strategies and increasing physical activity and personal accountability.

Low-calorie Diet: These diets provide far fewer calories than is generally recommended, which leads to weight loss.

HMR meal replacements – low-calorie shakes, meals, nutrition bars and multigrain hot cereal – are eaten in place of other meals and snacks. In addition, eating fruits and vegetables, which are naturally low in calories, helps displace higher-calorie foods from a diet. By mixing vegetables and fruits with HMR meal replacements, you have filling, nutritious meals. Physical activity is essential for successful long-term weight management, and a little exercise – just 10 to 20 minutes of walking per day – will help you attain weight-loss goals.

Pros & Cons
Meals delivered to you
Phased approach for quick start on weight loss
Eating out limited
Shakes could get humdrum

The HMR Diet was developed more than 30 years ago by Lawrence Stifler, a behavioral psychologist and president of HMR. The HMR at Home Program – also referred to as the Healthy Solutions Diet – involves two phases. Phase 1 is the Quick Start phase, when the goal is to lose weight as quickly as possible. The Quick Start diet kit includes all the HMR foods you need for the first three weeks, except for fruit and vegetables, which you provide yourself. Automatic food shipments will then arrive every two weeks. Home delivery helps ensure you never run out of food, which could interrupt your weight loss. You’ll also start learning healthy lifestyle strategies. You then transition to Phase 2 once you reach your goal weight, or you’re ready for less structure in your diet. While the time in Phase 1 depends on the your individual weight-loss goal, expected weight loss is 1 to 2 pounds per week, with an average weight loss of 23 pounds over the first 12 weeks.
In Phase 2, you’ll receive HMR food monthly, work in other healthy food options and focus more on lifestyle changes while either maintaining your Phase 1 weight loss or continuing to lose weight at your own pace. Weekly telephone coaching sessions with dietitians and exercise physiologists provide support and encourage.

How much does it cost?
The initial three-week HMR starter kit costs $295 (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.

Friday, December 4, 2015

Tips to avoid weight gain during the holidays

Helpful Hints to keep your weight under control during the holidays:

Never arrive hungry
Pace yourself when you are eating
Limit alcohol consumption
Use a small plate instead of a large plate to feast
When you are full do not continue to eat
Limit your sweets
Take a walk after you eat

**Get back to healthy eat as soon as possible**
**Continue working out**