Exercise is a necessary part of losing weight, improving metabolism, and maintaining weight loss. Exercise also provides many health-enhancing benefits such as: improved blood sugar control, improved flexibility and balance, blood pressure control, strength and endurance, and help to decrease stress. If you are not already exercising regularly when you start the Medifast Program, we recommend you wait two to three weeks (and check with your physician) before you begin an exercise program. Start an exercise program slowly, and gradually increase time spent on an activity (and intensity of the activity) as your body allows. Choose an activity that you can enjoy regularly. Most of our customers find walking is the easiest activity to incorporate into their day.
For an individual who has an exercise program in place prior to starting Medifast, we recommend cutting the intensity and duration of your exercise program in half for the first couple of weeks to allow the body to adjust to its new calorie level. As your body adjusts to this lower calorie level, you can increase time and intensity of your exercise plan. For the entire time that you are on the Achieve Plan, we recommend 30 minutes of moderate exercise while limiting vigorous exercise to 45 minutes each day.
Listen to your body and only do what it allows. If you feel light-headed or faint, stop your exercise and take a rest before you resume. Remember to drink fluids. Fluid intake is important when you exercise. You may find that you need additional water on the days you exercise, especially if it is hot outside.
For more information and exercise tips, see the Medifast Exercise Guide.
If you haven't been exercising at all, be sure to check with your doctor first to make sure your exercise plan is appropriate for you. Once you're deemed ready, start slowly and gradually build your level of activity. Remember: We recommend limiting vigorous exercise to 45 minutes each day while you're on the Achieve Plan.
If you're just starting an exercise program, it's best to adopt a slow pace. Start with gentle walking. You can take short walks throughout the day or go on a single long one. Make a commitment to walk every day, even if your walk is a short one. Gradually increase the distance and time spent walking once you reach a comfort level. Of course, instead of walking, you may begin with any exercise that you enjoy, or try incorporating a variety of exercises such as walking, stair climbing, biking, weight training, aerobics, swimming, pilates, etc. Some people choose the guidance of a personal trainer to help establish an individualized exercise program. Refer to the Medifast Exercise Guide (PDF).
Medifast makes no claim that these results are representative of all participants on the Medifast Program. Medifast recommends you consult with a physician before starting a weight-loss program. Individual results will vary. Medifast is the brand recommended by more than 20,000 doctors since 1980. Typical weight loss on the Medifast 5 & 1 Plan® is 2-5 lbs per week for the first two weeks and 1-2 lbs per week thereafter.
Davis, L.M., Coleman, C.D., Kiel, J., Rampolla, J., Hutchisen, T., Ford, L., Andersen, W.S., Hanlon-Mitola, A. (2010). Efficacy of a meal replacement diet compared to a food-based diet after a period of weight loss and weight maintenance: a randomized controlled trial. Nutrition Journal, 9(11). View Study