Are There Any Exercise Restrictions When Starting Medifast?

Are There Any Exercise Restrictions When Starting Medifast?

Article by Lindsey Price

I often hear from people who are very excited about beginning the medifast diet and who want to lose weight as quickly as possible. Many want to get started right away. To that end, many ask me about exercising when they first begin the diet (within the first few weeks or so.) They want to know if you’re restricted as to how much exercise you can do or if only certain types of activity are encouraged, at least in the beginning. I’ll share some of the diet’s guidelines (as well as my own experiences and observations) in the following article.

Of course, you should address any questions about your health to your own doctor, but the medifast guidelines on exercise suggest waiting a week or two before you start a rigorous exercise program if you are not currently exercising. The reason for this is to let your body adjust to it’s new calorie and carb level. If you are already on an exercise program, they suggest cutting down the intensity by half for a few weeks and drinking plenty of water when you work out. They also suggest (and this is just common sense) that you let your body set your pace. In other words, if you feel tired, light headed or winded, you should rest or slow down before continuing on. You should not push yourself or your body beyond what is healthy or beneficial.

So this would mean if you already bike two miles, you might cut that down to one mile and perhaps go at a slower pace until your body adjusts. Or if you push your body or muscles to failure, you don’t push nearly as hard during the first couple of weeks. And, if you haven’t yet started your program you may want to delay anything rigorous.

With that said, it’s been my experience and observation that gentle exercise like moderately walking or riding a bike is well tolerated by most. There’s no need to do tons of aerobic exercise or loads of cardio work when your body already has adjustments to make and your body is potentially working hard to get into ketosis (fat burning mode.) Also, from a psychological stand point, you don’t want to make the program too difficult right off the bat. This truly is a long term process so there is no need to burn yourself out. I’ve found it’s best (especially initially) to try to incorporate exercise into your normal routine. Perhaps you try to work a little harder when playing or biking with your kids, but there’s no need to hit the gym like a professional athlete when you’re adjusting to a new program, a new way of eating, and a new life style.

There will be plenty of time to gradually increase your exercise intensity or duration as your body adjusts to the diet, as you begin to see results, and as you begin to gain strength and confidence. There is no need to be in any hurry. Sure, there are no medifast exercise police lurking around the corner waiting to confront you if you over do it, but there’s really no reason to do that. Many see results without vigorous exercise just because of the decrease in calories and ketosis.

I am a firm believer in exercise and, over time (much to my own surprise) I have grown to somewhat enjoy my work out time. It has transformed my body and energy levels in ways I never would have predicted or imagined. But I’m not an athlete and never will be. If you still have questions about exercising on medifast or you’d like more tips and pointers on having success on mediast in the most painless way possible, feel free to check out my free medifast ebook “Getting The Most Out Of Medifast” at

About the Author

Lindsey Price is the author of the free ebook “Getting The Most Out Of Medifast.”  You can get a free copy at her medifast review website at  You can read more of her articles at



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