The HMR app, powered by Solyce Health, is a companion to the HMR Program, offering a simple way to track progress and keep you on track with your weight and health goals. Whether you are working with an HMR Coach or on your own, the app extends the support of our coaches right into the palm of your hand. You can download the app here.

Tracking behaviors is a highly effective, evidence-based technique for behavior change, acting as a catalyst for awareness, accountability, and motivation.

 
The research is clear that tracking the behaviors you're trying to build habits around works. And since HMR was founded back in 1983, tracking the behaviors that support weight loss and health has been a foundational component of the program.

APP FEATURES INCLUDE:

• The HOME page gives you easy access to your tracker, weight log, program content, and integrates with the HMR website so you can easily access your HMR account by opening your web browser from the app.
• Ability to track program behaviors for Phase 1 and Phase 2. Pro Tip: If you are not in Phase 1, you can use the “Met Mininums” and “In the Box” fields to track your Phase 2 Triple Imperative minimums. 
• View summary of last 7 days of data, including weight change
• A digital library with access to key program content, including tools, guides, videos, free coaching group schedules, and more
• And if you're working with a coach, they will be able to view your app data so they can provide you with personalized guidance and support.

These features are designed to make tracking quick and simple, to inspire you to use it more frequently. And the work with our app partner is ongoing, to continue improving the app and adding features and upgrades—guided, as always, by your feedback.

HOW TO START TRACKING IN JUST A MINUTE EACH DAY:

• Set goals for the week.
  • If you're in Phase 1, you will minimally want to meet the daily diet plan minimums of 3 HMR Shakes, 2 HMR Entrees, and 5 full-cup servings of fruits & vegetables. Meeting these goals for the day means you "Met the Minimums." And if you don't eat off this plan, that means you were "In the Box." Beyond this, you also want to aim for burning at least 300 calories in physical activity each day.
  • If you're in Phase 2, you have more flexibility in what you track, including lean proteins and grains, but we recommend including at least 2 HMR foods per day. This can make it easier for you eat lower calorie, protein-rich meals to offset potentially higher calorie, lower nutrition ones. You also want to aim for at least 5 full-cup servings of fruits & vegetables. And, burning at least 300 calories in physical activity each day.
• Check off your successes throughout the day. Open the app as soon as you've eaten or exercised. It only takes a second—no full food records required! Practice being consistent with this behavior of tracking the things that will help you reach your goals. Seeing your progress is reinforcing and will help you keep doing more of these positive weight and health behaviors.
• Check in to assess your progress midweek. Review the last few days via the PROGRESS tab of the app. Doing this can help you assess how your week is going so far and give you time to make any adjustments that can help you reach your goals for the week.  
• Weigh yourself weekly. You don't need to step on the scale every day (weight can fluctuate over the course of a week, so weighing everyday can be nervewracking). Instead, pick a day and time each week that you will weigh yourself, and then stick to it. Record your weekly weight in the app. Weighing consistently lets you see your progress in real time, and it also makes it easier to catch and correct small weight gains before they become larger gains that feel overwhelming.
• Summarize at the end of each week. Review the last 7 days via the PROGRESS tab in the app and assess how the week went. Did you meet your goals for the week? If not, where do you need to make adjustments in the coming week to make improvements? If so, what's working for you so you can do more of that? And do you want to set a stretch goal for the next week to push yourself a little further to continue to grow? This exercise of assessing the past week is one of the best ways to set yourself up for success in the week ahead!

Losing weight and developing healthier habits is a journey—let’s navigate it together! Ready to start living your best life? Join an HMR Plan today.

Already in an HMR Plan? Make sure you're taking advantage of the free group coaching that is included in your membership! It's the best way to take your weight and health management to the next level with added accountability, guidance, support, and a like-minded community all supporting each other every step of the way! Give it a try and see why our members say it's the best part of the program!