Staying On Track

Your Guide to Phase 2 of the HMR Diet: Long-Term Weight Loss

Estimated Time
HMR Team
June 17, 2021

User-added image
Phase 2: how to maintain your weight-loss for long-term success…

Many weight loss plans fail because, without a maintenance plan, they’re just a short-term solution. And so, after dieting, it’s easy to return to old eating habits and ultimately regain some, if not all, of your weight. That’s why the HMR program is broken out into distinct phases. Phase 1 of diet is focused on losing weight quickly (to help you build momentum to keep going strong), while you also work on establishing healthy lifestyle habits. But what happens when you’ve lost the weight? How do you ensure it stays off for the long haul? Here’s where Phase 2 comes in.

We think Phase 2 is actually the most important part of the program because it’s where you’ll work to keep the weight off long-term, through all of life’s ups and downs. You’ll learn new lifestyle skills and strategies for dealing with everyday challenges, while continuing to practice the behaviors you worked hard to establish in Phase 1. Participation in Phase 2 of the program is your insurance policy on your weight loss, and your continued support system for long-term success and life-long healthy behaviors.

Article Image

We’ve put together this guide to Phase 2 of the HMR Program, so you know what to expect from Phase 2, and how to know when you’re ready to move into this part of the program. Our goal is to support you – not just as you lose weight on the diet, but throughout your journey – as you build a healthier lifestyle, for a healthier you!

User-added image
How Phase 2 of the HMR Diet Works

Phase 2, also referred to as the “maintenance” phase, is where you’ll learn new skills around non-HMR foods, like lean proteins, whole grains, and healthy fats, while you continue many of the healthy behaviors you’ve developed in Phase 1. You’ll gradually eat fewer HMR foods over time as you incorporate other healthy foods into your diet, to either keep losing weight or manage the weight you’ve lost. But keeping some of your favorite, most helpful Phase 1 routines with HMR foods can help you avoid becoming overwhelmed by too many food choices as you gradually develop new healthy habits for the long term. This is why we encourage you to continue using some HMR foods (weight-loss shakes, entrees, bars, etc.) in Phase 2, to support low-calorie eating and easier weight management.

As you know, it takes a lot of practice to develop new habits. The ongoing structure and accountability of Phase 2 will support you to stay in action with this process rather than falling back into old habits and gaining weight – which we all know is so easy to do.

User-added image
Transitioning to Phase 2 of the Diet

The high level of structure the HMR diet provides in Phase 1 helps you jump start your weight loss, so you want to take advantage of that structure for as long as you can. If, however, at any point you’re thinking along these lines:

  • “I want more flexibility in my diet”

  • “My life is crazy and it’s impossible to be ‘in the box’ all the time”

  • “I can’t afford to continue in Phase 1”


…then you’re probably ready for Phase 2.

Even if you haven’t lost all the weight you want to lose, it’s better to move into Phase 2 while you’re still motivated. You can always return to Phase 1 when you’re ready to get back into more structured weight loss.

We recommend Phase 2 for at least a few months, but you may find that it’s a great way to stay connected to your healthy lifestyle goals long-term: from ongoing accountability around your healthy lifestyle choices and weight management, to support from HMR Coaches and the community, to access to new strategies, recipes, and ideas to help keep you on track. So we strongly encourage you to make the decision to join Phase 2 when the time is right for you. It can make a real difference in your long term weight management success.

User-added image
Phase 2 Membership Details

Phase 2 membership offers a more flexible, and cost-effective auto-delivery plan – just a $100 monthly minimum food order. Everything else is included!

  • Ongoing support and accountability – you’ll have the option to join a weekly Phase 2 virtual coaching group, at no extra charge. (Highly recommended!)

  • A more flexible diet plan to keep you on track – you’ll continue to keep records in the HMR App, as you aim for a daily minimum of 5 servings of fruits and vegetables (35 per week), a weekly goal of 2,000 physical activity calories, and continue to use HMR foods strategically throughout the week, along with other healthy foods, like lean proteins and whole grains, to help manage your calories.

  • A supportive community – in the coaching group and in our private HMR Community Support Group on Facebook.

User-added image
Coaching and Support in Phase 2 of the Program

Virtual group coaching is included with all HMR auto-delivery plans, at no extra charge. We encourage you to take advantage of our complimentary coaching – especially in Phase 2, as it will provide you with valuable guidance, support, and accountability from one of our expert coaches. It will also give you a connection to other Phase 2 participants to get new ideas on how others deal with specific challenges that come up in everyday life. And perhaps, most important of all, it gives you a dedicated time each week for you to focus on yourself, and it’s also a great motivational “re-set” for the coming week.

When you’re ready to move into Phase 2, speak with your coach about next steps and how to plan out a smooth transition. If you’re not working with an HMR Coach, or if you simply prefer, you can call us directly at 800-418-1367 (M-F 9am-6pm ET), and we can help you make the switch to Phase 2 of the program.

You can also switch your plan (auto-delivery and coaching) to Phase 2 by logging into your account here. Select “My Account”, and then click “edit” next to “My Membership”. There, you can select “Learn More” for Phase 2 and then enroll.

We look forward to working with you in Phase 2 of the program, to protect your weight loss, and continue to lose weight, if that's your goal!