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The Simplified HMR Calorie SystemSM: Choose Foods That Will Help You Lose Weight Quickly
Use the chart below to identify easy ways to cut calories and lose weight. Foods are listed on a scale of 1–10, based on the amount of calories and typical portion sizes. The higher the number, the higher the calories.
The Simplified HMR Calorie SystemSM
click to see full size chart and read explanation 
Moving your food choices from the right to the left (from higher numbers to lower) will help you lose weight and improve your health and nutrition.
"With HMR, I've learned I can still eat a tremendous amount. I've just learned to change what I'm eating."
— Alisa R.
lost 112 pounds
HMR's published data for the type of program Alisa participated in shows 50–60 pounds average weight loss. Many people lose more weight.