#2. Take up a Regular Workout to Make the 3 Day Military Diet Plan More Effective
Make a weekly exercise plan. Please do not overdo it on your workouts. This is especially true on a low calorie diet like the 3 day military diet. I need to emphasize this. Do not overdo it on your workouts. Overdoing it on your workouts can nullify your efforts and leave you with no more willpower to get up and do it the next day. There is so much good that you can do just by simply walking. No need to start out with grueling 2 hour sessions in the gym. Take it slow. Walk for a few weeks. If you feel like you can do more then great! But don’t fuel a fire so hot in yourself that you burn yourself out.
Also when you back up the 3 day military diet with exercise you are telling your brain that you mean business. You are less likely to cheat and have a much higher rate of success. Not to mention that you actually will burn fat. Regular workouts also have the bonus of balancing out certain hormones and necessary for metabolic functions which can increase weight loss. Simple exercises like can give you delightful results.
#3. Keep Your Energy Up by Eating Everything on the plan
We get questions along the lines of:
“Can you do less calories when on the military diet?”
“What’s the least amount of calories you can eat on the diet?”
“What’s the best foods to cut out of the diet?”
Some have eaten less on the diet. And surprisingly it has worked for a small few. The vast majority of dieters that cut out items fall victim to diet fatigue and fall off the diet. Rather than risking the chance of falling off we recommend staying on the diet. Also you need enough energy throughout the day to function. The military diet is low calorie enough. Stick to the diet for 3 days. After that you work out what is best for you on the maintenance eating.
#4. Take Advantage of the Military Diet Four Days Off
There are some that will go crazy and start the diet over every 3 days. This is dangerous and can lead to diet fatigue. We recommend eating normally. Hopefully that means a slight caloric deficit each day. If you really feel the need to lose weight and lose it quick take the energy you have out at the gym. Having 4 days off will build up willpower and energy for your next successful round of the 3 day military diet.
#5. Get Enough Rest at Night is The Essential Way to Make the 3 Day Military Diet Plan More Effective
Studies have found that sleeping too little prompts people to eat bigger portions of all foods, increasing weight gain. And in a review of 18 studies, researchers found that a lack of sleep led to increased cravings for energy-dense, high-carbohydrate foods. Also not getting enough sleep will make an imbalance of important hormones in the brain.
Ghrelin signals your brain that it’s time to eat. When you’re sleep-deprived, your body makes more ghrelin.
Leptin, on the other hand, cues your brain to put the fork down. When you’re not getting enough sleep, leptin levels plummet, signaling your brain to eat more food.
Many times there is also a cortisol spike that comes from not getting enough sleep. Cortisol is a stress hormone that will signal your body to conserve fat.
For the sleep deprived and hungry this is a dangerous hormone recipe. With the brain making more Ghrelin and Corisol and not the body not getting enough Leptin, one of the quickest ways to gaining weight is to not get enough rest. If this was a list of 10 ways to make the 3 day military diet plan more effective, getting enough sleep would be 3 items. It really is that important!
Keep in mind the points suggested above. They are only suggestions to make the 3 day military diet plan more effective. You know your body and your limits. Follow the plan and expect it to work wonders. It really is a simple plan that works!