5 Quick Start Strategies
Hear from Coach Rick

Watch, 5 min

1. Stay on the Diet 100% from the Start – Especially the First Week 
   True dedication to the diet in the first 7 days can pave the way to long-term weight-loss success. Get in the right mindset – be ready to do whatever it takes to be 100% on the plan (what we call being “in the box”), especially in week 1. Research shows that those who lose more weight in the early weeks of a diet program are likely to lose more weight overall, and keep it off longer^1,2. Why? Seeing a slimmer you sooner is incredibly motivating! Phase 1 of the HMR Program requires true dedication, but remember, it’s time-limited. Think of this as your “special project” that allows you to take a break from old habits and routines while paving the way for a new, healthier lifestyle.  
    
2. Eat your Diet Minimums Every Single Day 
   Daily minimums provide complete nutrition, help you stay on track without feeling hungry, and best of all, take almost all the guesswork out of your day. In Phase 1, your goal is to eat your daily minimums, no matter what else happens. On the Healthy Solutions plan, that means at least 3 HMR Shakes, 2 HMR Entrees and 5 full-cup servings of fruits and vegetables (3+2+5). Check out our tips for eating more fruits and vegetables that includes our serving size guidelines, low-calorie prep methods and some inspiration for your next trip to the grocery store.
   
   For the clinic-based, Decision-Free diet plan, click here.
    
3. Eating Extra is OK… and Encouraged! 
   Forget those diets that focus on eating less. At HMR, you’ll learn that eating more – of the right things – makes it easier to lose weight. We call this “More is Better.” Here’s why – the foods on your Phase 1 plan are low calorie, so you can eat as much as you need, which can help you steer clear of the foods that aren’t on the diet. More is Better is one of our favorite mantras because staying focused on what you can do (vs. what you can't do) makes it easier to stay on track! 
    
4. Make Weight Loss Easier with Supportive Environments 
   Our culture is absolutely out of control when it comes to food, portions and calories. So take control now. Be proactive and set up your environments for success. Get rid of the tempting foods at home or at work. If it’s there, eventually you’re going to eat it. We all do. And on the flip side, make fruits and vegetables and your HMR foods readily available (and have plenty on hand) wherever you spend time.
    
5. Track Your Progress Every Day
   Tracking may not be glamorous, but it gets results. In fact, people who track their healthy behaviors are more likely to achieve their goals^3,4. So how can you get into the habit of tracking? By keeping it simple! The HMR App provides a tracker that is quick, easy, and reinforcing. And when you’re tracking the good things you’re doing, you’ve moved beyond hoping to be more active or wanting to eat better – you are actually making progress towards your goals and will have the data to prove it.
   
   So now that you know what to do, it’s a matter of putting it in action. We’ll support you along the way with tips, recipes, ideas, and accountability each day when you download the HMR App for iPhone or Android. Check in each day to track your progress and get your daily dose of support. 
   
   Let’s do this!