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Exercising When Starting Medifast

I often hear from people who are excited to start the Medifast diet and want to lose weight as quickly as possible. Many want to start aggressively right away. To this end, many people ask about exercise when they first start a diet. They’ll want to know if there’s a limit to how much exercise you can do, or at least only certain types of activity are encouraged at first. I’ll share some Medifast workout guidelines (as well as my own experiences and observations) in the next article.

Of course, you should address any health-related questions to your doctor, but Medifast’s exercise guidelines recommend waiting a week or two before starting a rigorous exercise program if you’re not already exercising. The reason for this is to allow your body to adjust to the new calorie and carbohydrate levels. If you’re on an exercise program, they recommend halving the intensity for a few weeks and drinking plenty of water during exercise. They also recommend letting your body set its own pace (and that’s just an idea). In other words, if you feel tired, lightheaded, or winded, you should rest or slow down before continuing. You should not overindulge yourself or your body in things that are healthy or beneficial.

In a real-world example, this means that if you bike two miles, you can cut it down to one mile and ride at a slower pace until your body adjusts. Or if you’re currently pushing your body or muscles to failure, you won’t be pushing as hard during the first two weeks of the diet. And if you haven’t started an exercise program yet, you might want to hold off on anything drastic.

Because of this, in my experience and observation, gentle exercise such as moderate walking or cycling is well received by most. You don’t need to do a ton of aerobic exercise when your body has made adjustments and is working hard to get into ketosis (fat-burning mode). Also, psychologically, you don’t want to program. immediately difficult. It’s a really long-term process, so there’s no need to burn yourself out. I’ve found it’s best to try to incorporate exercise into your routine (especially at first). Maybe you try to get some work done while playing with your kids or riding your bike. But when you’re adapting to a new program, a new diet, and a new lifestyle, you don’t need to hit the gym like a professional athlete. In my opinion, changes stick when they are gradual and easy and intuitive.

As your body adjusts to Medifast, you begin to see results, and you begin to gain strength and confidence, there will be plenty of time to gradually increase the intensity or duration of your workouts. There is no need to be in any hurry. Sure, there’s no training police lurking around the corner to confront you if you overdo it, but there’s no reason to do that. Many people see results without vigorous exercise due to reduced calories and ketosis.

I’m a big believer in exercise and over time (to my own surprise) I’m actually enjoying my work a bit. It has changed my body and energy levels in ways I never could have predicted or imagined. But I am not an athlete and never will be. You don’t need to go too far out of your comfort level (especially at first) if you don’t have to.

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