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Exercising When Starting Medifast

I often hear from people who are very excited about starting the Medifast diet and who want to lose weight as quickly as possible. Many are afraid to start aggressive right away. For that purpose, many ask me about exercise when they first start the diet. They want to know if you are restricted in how much exercise you can do or if only certain types of activities are encouraged, at least in the beginning. I will share some of the Medifast exercise guidelines (as well as my own experiences and observations) in the next article.

Of course, you should direct any questions about your health to your own doctor, but the Medifast guidelines on exercise suggest waiting a week or two before starting a rigorous exercise program if you don’t currently exercise. The reason for this is to adjust your body to the new calorie and carbohydrate level. If you​​​​​​are already on an exercise program, they suggest cutting the intensity in half for a few weeks and drinking plenty of water when you exercise. They also suggest (and this is just common sense) that you let your body go at its own pace. In other words, if you feel tired, lightheaded or winded, you should rest or slow down before you continue. You should not push yourself or your body beyond what is healthy or beneficial.

In a real-world example, this would mean that if you’re already cycling two miles, you can cut that down to one mile and maybe go at a slower pace until your body adjusts. Or if you are currently pushing your body or muscles to failure, don’t push as hard in the first few weeks of dieting. And, if you haven’t started your exercise program yet, you might want to slow down a bit.

With that said, it has been my experience and observation that gentle exercise such as moderate running or cycling is well tolerated by most. There is no need to do tons of aerobic exercise when your body already has adjustments to make and is possibly working hard to get into ketosis (fat burning mode). Also, from a psychological point of view, you also don’t want to make the program difficult right away. This is truly a long-term process, so there is no need to burn yourself out. I have found that it is best (especially initially) to try to incorporate exercise into your normal routine. Maybe you try to work a little harder while playing or cycling with your child. But, there is no need to hit the gym like a professional athlete when you adapt to a new program, a new way of eating and a new lifestyle. It is my opinion that changes are more likely to stick if they are gradual and feel easy and intuitive.

There will be plenty of time to gradually increase your intensity or duration of your exercise as your body adjusts to Medifast, as you begin to see results, and as you begin to gain strength and confidence. There is no need to rush. Sure, there aren’t any practice cops lurking around the corner waiting to confront you if you talk about it, but there’s really no reason to. Many see results without vigorous exercise precisely because of the reduction of calories and ketosis.

I’m a firm believer in exercise and over time (much to my own surprise) I’ve grown to enjoy my work-out time quite a bit. It has changed my body and energy levels in ways I never would have predicted or imagined. But I am not an athlete and never will be. There’s no need to go far beyond your comfort level (especially at first) if it’s simply not necessary.

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