The HMR Program works because it is rooted in research, best practices, and maintains a simple approach to effective weight loss and lifestyle change. Here is the background on how we started, and how the program works to help people lose weight and live healthier lives.

Our History

The HMR Program (originally called "Health Management Resources), was founded over 40 years ago by a behavioral psychologist, Dr. Lawrence Stifler, who worked with overweight and obese patients to change their behaviors, lose weight and practice healthier lifestyles. He didn’t focus on why they were overweight; instead, he focused on how to disrupt the eating patterns they were in by helping them develop new patterns that would support long-term success.

With his team of clinicians and researchers, the HMR Program was born. The goal? Keep it simple, so people could stick to it.

Here’s what they did:

• Created food that was simple to prepare, nutritious and satisfying, and tasted better than any other meal replacements on the market.

• Developed a simple program that focused only on the most impactful, research-backed behaviors for weight loss—nothing more, nothing less.

The program was first offered exclusively in hospitals nationwide. For the past 20 years, it has also been made available direct to consumers as HMR at Home.  

HMR offers highly structured weight-loss plans (Phase 1) that use only calorie- and portion-controlled HMR foods plus unlimited fruits and vegetables, and a more flexible plan (Phase 2) that uses some HMR foods to displace some higher calorie meals and snacks. Outside of the more structured meal plans, HMR foods can also be used as convenient tools for long-term weight management.

The Program Principles

Here are the principles our founders established all those years ago that still ring true in the HMR Program today...

Commit to the plan 100% 

When you follow the plan 100%—we call this staying “In the Box”—and don’t take weekends off, or have cheat days or even cheat meals, it’s easier to stay on the plan. This helps you lose weight quickly and consistently. If you start to go off the plan, it’s a slippery slope to getting back on track, and takes you further from your goal each time. 

Focus on "to-do" behaviors instead of "not-to-do" behaviors

When it comes to weight loss, consistency is absolutely key, and it is so much easier to stay consistent when you focus only on the things you can have, vs. all the things you shouldn't have. And by the way, this concept works for any type of behavior change or new habit.

It is essentially like putting on blinders for a period of time. While you're in Phase 1, you have a short list of things you can eat (HMR foods plus any and all fruits and vegetables), but you can have as much of those as you want or need. 

Track the "to-do's" to help you stay in a mindset of success. It's also important to keep the tracking simple so you stick to it. (In the HMR app, you only have to check off if you had a shake, a fruit or vegetable, an entree, etc. instead of having to track all the details of your meals throughout the day.)  

The Program Mantras

So how do you stick to the plan and steer clear of the "not-to-do’s"? These HMR program mantras hold the key:

Eat your Daily Minimums

When you're trying to lose weight, it can be stressful trying to choose and then prepare all the "right" foods and snacks to eat day after day. HMR foods take the guesswork out of which foods are the "right" foods. 

The daily Phase 1 plan for weight loss is at least 3 HMR Shakes, 2 HMR Entrees, and 5 full-cup servings of fruits and vegetables. This daily structure of what and how much  to eat helps remove uncertainty, and makes it easier to stick to the diet.

Embrace "More is Better"

One of the top reasons why diets fail is because people are still hungry after they hit their calorie or points limit for the day. That's why so many people are successful on HMR—you don't have to count calories or points, and you never have to feel hungry or deprived! 

Because HMR foods are so low in calories, you can eat as much as you need to stay full. And because they are so high in volume, you also feel more satisfied than with typical "diet food." We call this important program concept "More is Better."

For example, you can have an average muffin OR all 4 of these foods that are on the HMR meal plan (and you'll probably feel satisfied before eating everything).

Here's another example—a single, small slice of pizza, or all of this food this is on the HMR plan:

Set up Supportive Environments

Wouldn't it be great if the day you started a diet, you stopped craving any other foods? The reality, however, is that we all have food temptations that ride right alongside our best intentions for weight loss. So minimizing access to those temptations is often the best way to make healthy eating more likely to happen.

Make sure the places you spend your time (e.g. home, work) are as supportive as possible. This means bringing IN healthier options (HMR foods, fruits and veggies), and taking OUT foods that don't support your weight and health goals.

Plan and Prep

Even with fewer food decisions, you'll still need to put some thought into which Shakes and Entrees you'll be eating, and which fruits and vegetables you'll be pairing them with.

Will you be using any condiments or add-ins for a new recipe? Do you have everything you need on hand? And when are you going to fit in some physical activity—maybe a short walk? First thing in the morning? Or during your lunch break? Do you have your sneakers with you? What about a raincoat, just in case? Figure out these details and your good intentions will turn into your action plan for the day. 

Try New Strategies: Variety, Volume, Strategic Timing

Avoiding hunger is crucial on any weight-loss program. So having lots of food and preparation strategies that allow you to make super simple, low-calorie/high-volume meals and snacks that will fill you up is key. Anytime you are feeling hungry, bored, or just want to eat something, remember these 4 program mantras that will keep you ahead of hunger and on track with your goals.

And last, but certainly not least…

Tap into Support

We may not all have built-in support networks in our personal lives, but there is a very strong one right here at HMR. We understand what you’re going through and share similar goals and struggles. And when you have support around your goals, you're more likely to reach them.

That's why coaching and support is at the core of the HMR Program. Our Health Coaches are trained in the concepts of behavioral change and all have years (decades!) of experience as HMR Coaches.  Whether you participate in our free group coaching sessions, or simply tap into the support in our private Facebook community, you can get accountability, motivation, and inspiration, whenever you need it!

If you're ready to lose weight and build some healthier habits, we're ready to help you get there... fast! Let's do this!