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The following information is for educational purposes only. Due to new FDA Compounding Guidelines and Telehealth Certifications,
Nu Image Medical no longer offers the HCG Weight Loss Program. GOOD NEWS! We have developed something better and easier: WAYT-less!

How to Stay Fit After the HCG Diet is Over

How to Stay Fit After the HCG Diet is Over

Stay Fit After the HCG Diet

During the HCG diet you do not need to exercise, but once the diet is over and you reach phase 3 you should strongly consider starting an exercise routine for several reasons. Exercise is a great way to help you stay lean after the diet is over, to continue to improve your metabolism, and help you keep the weight that you lost during the HCG diet off. The HCG diet lets you diet without needing to exercise at all, but after the diet is over and you start to add some of the foods that you previously ate, you will want to have an exercise routine to help you burn extra calories. Exercising will also help you with reducing the impact of any unhealthy foods you happen to make mistakes with, and the health benefits of regular exercise are tremendous, along with continuing the healthy eating patterns the HCG diet will have hopefully set.

There are plenty of different programs, exercise habits and routines that you can adopt for Phase 3 and beyond, and the best choice just depends on what you like to do and how often you can exercise. Some people prefer exercising every day through an aerobic activity such as jogging, cycling, swimming, etc. and others may want to also include resistance training. Keep in mind that if you start exercising during Phase 3 that you will need to be careful to limit the duration of your exercise to a maximum, because you will still be on a calorie restriction. The calorie restriction is not as extreme as the VLCD phase, but it still may affect your ability to exercise. Once Phase 3 is over you can pretty much start exercising as much as you want.

Start in Phase 3 and build up your tolerance

If you haven't exercised in a while, you don't want to rush right back into it once the VLCD is over. Again, the calorie restrictions of Phase 3 might pose a challenge and might make what seems like a "€œnormal"€ exercise routine really challenging. You may also injure yourself if you don't gradually increase the intensity of your exercise routine. So if you haven't exercised in a while, start exercising in Phase 3 with more of a moderate intensity and limit the duration of your workouts to about 30 to 40 minutes. Don't make them incredibly intense so that you're dead tired at the end, but they don't have to be light exercises either. If you already were in the habit of exercising prior to starting the HCG diet, all you will need to do is resume your normal routine, but even though you might be experienced you should still ease back into your regular routine.

During Phase 3 you are trying to maintain your LDW (last dose weight) and you don't want to exceed it by more than 2 pounds. There are plateau breakers that you can try during Phase 3 in order to reduce your weight gain if you exceed 2 pounds, but another method to reduce your weight is to exercise of course, and you can increase the intensity of your exercise routine if you start gaining weight during this phase. That means longer exercises and lest rest between exercises. Generally you want to do some form of cardio and you can also perform resistance training workouts as well as long as you eat adequate amounts of protein. Watch your weight carefully during this phase and adjust your exercise routine accordingly. Get more information on how to buy the HCG diet here.

Pick exercises you enjoy doing

To make your exercise routine more enjoyable, pick exercises that you enjoy doing. Exercise should never be boring or dull, so stick to exercises that you would do just for the fun of it, not just for the health benefits. You don't have to do a cardio workout for instance, you could play a pickup game of your favorite sport with friend, dance, hike, ski or pretty much any other outdoor activity that involves physical movement. It also helps to have friends to keep you accountable with exercising, and consistency will pay off. When you resume your exercise routine in Phase 3 with exercises you enjoy, it will be a lot easier to continue doing them after the diet is over completely.

The idea is to get into the habit of working out regularly so that once you reach Phase 4 and beyond you will be doing it naturally on a regular basis, without having to think about it too much or struggle with it. Just like you want to make permanent changes to your diet to improve your overall health, you will also want to incorporate regular exercise routine into your lifestyle after you reach Phase 4. It will benefit you by helping you burn abnormal fat, and it will keep your metabolism operating at its most functional level. Although you might slip up with your food choices after the diet is over, exercise will help you rebound and maintain the positive impact that the HCG diet will have. Always consult with a medical doctor if you have never performed regular exercise, or if has been a significant amount of time since you last exercised.

Exercise often but repeat the HCG diet if necessary

If you find that you are exercising regularly after Phase 3 is over, and you still end up gaining weight, you don't need to worry. After a break of a minimum of six weeks (including Phase 3) you can start another round of the HCG diet and continue to lose abnormal fat. Many people have to try the HCG diet for multiple rounds, and there is no danger or health risk for attempting the diet multiple times. You only need to wait six weeks so that you don't build up a tolerance to the hormone.

Again, during this six week minimum waiting period you want to exercise, and you can really start increasing the intensity of your workouts once you reach Phase 4. At that point you can pretty much eat anything you want, with the exception of large quantities of starch or sugar, and you can increase your calorie intake to compensate for longer and more difficult workouts. You will also want to substantially increase your protein intake during Phase 4, especially if you are performing high intensity resistance training workouts. If you are just doing extended cardio workouts you can eat natural carbs to give you energy, but be careful with using foods that are high in sugar or starch for energy, as they can lead to weight gain even though you are working out. For more information on how to start a first or repeat round of the HCG diet and to get a medical consultation, click here.

About the author

Dr. Constance Odom, MD

5 min read