It is essential to understand the basics of military diet before diving into maximizing its results. This diet plan consists of a strict three day meal plan and the rest of the four days are based on less restrictive eating. For the first three days, individuals need to stick to a low-calorie meal plan including items like toasts, tuna, grapefruit, and apples. Weight loss by this diet is due to calorie deficit in the body. Understanding the structure of this diet is the key to losing weight. Three days low-calorie diet and remaining four days based on healthy eating. Now let’s look at the ways of maximizing your results on the military diet.
Planning and staying organized
Grocery shopping, Meal preparation and Daily schedule
Planning ahead can save a lot of your time and can maximize military diet results. As we know this diet requires strict adherence to a specific meal plan so you can do it in advance. While going grocery shopping make a detailed list of all the items you need for this diet and stick to it. It will help you in avoiding buying unnecessary food items. Prepare all of your meals in advance so that you don’t deviate from your plan due to time constraints or lack of ingredients. Plan your meals according to your daily schedule. If you have a busy day then try packing your snacks or meals with you so you don’t end up eating something outside of the diet plan.
Increasing water intake
Hydration, timings and avoiding beverages
Make a plan of drinking 8-10 glasses of water throughout the day. Hydration supports metabolism, digestion and overall health that helps in weight loss results. You can also drink a glass of water before every meal which can help you feel fuller and reduce hunger and craving as you are already having small portions of food. Last but not the least stick to water, black coffee and tea without sugar or cream during the diet plan. Any canned or boxed beverage should be avoided as these can interfere with your calorie deficit and reduce the effectiveness of the diet.
Physical activity and exercise
Although it is not required in the military diet to exercise, adding light exercises can help in maximizing your results. Exercise can help in building muscle and improve overall body structure. But as the diet is low in calories, individuals following this should avoid strenuous exercise that could leave them feeling fatigued. Here are some exercising tips:
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Walking |
For improving cardiovascular health and burning calories without exhausting yourself, walk 30 minutes daily |
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Yoga or light stretching |
Doing yoga or light stretching can not only improve flexibility but also reduces stress and promotes overall well beings and complements weight loss efforts |
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Strength Training |
For sustaining metabolism and maintaining muscle mass during the diet, it is important to do light strength training and exercises like squats, lunges and push-ups |
Focus on sleep cycle
Prioritize sleep, create a routine and avoid stimulants
While following any diet plan getting sufficient sleep is often overlooked but it plays an important part in maximizing military diet results. Hunger, cravings and reduced will power during following a diet could be because of lack of sleep. Sleep is also essential for the recovery of muscle and overall health. Here are some tips to get proper sleep during dieting:
- You should aim for a proper 7-9 hours of sleep each night. Quality sleep controls hunger and regulates hormones controlling metabolism.
- Do activities like taking a warm bath, reading a book or practicing meditation for establishing a relaxing bedtime routine.
- Limiting caffeine intake before sleeping will help you in getting better sleep and improve your overall diet outcomes.
Following the diet strictly
Eat in small portions, avoiding substitutions and resisting temptations
It is essential to follow the military diet plan as strictly as possible to see the best results. When you deviate from the plan it sabotages the diet and reduces the effectiveness of the diet as well. Adding extra calories interferes with the results and destroys the calorie deficit. Some people suggest that using food substitutions while following military diet has the same effect but it is not true. It is best to stick to the original plan for maximized results as each food item has its specific caloric and nutritional value. Lastly, remind yourself that this diet is only for a week and results are worth the effort for resisting temptations and cravings.
Adopting mindful eating habits
By paying close attention to what and how one eats, they can improve military diet outcomes. You can start by eating slowly and taking time while eating meals to feel more satisfied. Focusing on flavors, textures and smell of the food can make it more enjoyable and content with the smaller portions. Avoid distractions during meals, don’t use smartphones or watch television as paying attention to your meal can help you in recognizing the feeling of fullness.
Optimizing you four Off-days
When you are done with following the first three days of strict diet now the military diet allows for four off-days. To maximize military diet results it is crucial to make smart choices to maintain the progress. Avoid adding high calorie or processed foods in your diet these days. Controlling your meal portion and eating in large portions can negate your progress and leads to overeating. Don’t forget to hydrate yourself and do light exercise to maintain the momentum and burning of calories on your off-days.
Consider non-invasive fat reduction techniques
If the stubborn areas of fat do not seem to respond to the military diet plan and exercise and you are struggling with them then you should opt for non-invasive fat reduction techniques. There are many clinics in Dubai that offer treatments like CoolSculpting and radiofrequency lipolysis which can complement your weight loss efforts. These treatments help you in achieving a more sculpted appearance and specifically focus on belly fat removal. Combining military diet with non-invasive fat reduction can give you results that are according to your weight loss goal and it is effective in areas that are resistant to diet and exercise alone. Those of you who want to lose weight fast in Dubai, these clinics by using these techniques provide an additional tool in your weight loss arsenal.
Stay motivated and positive
Following a military diet can be exhausting and challenging but a positive mindset can help you go through it successfully. Define your weight loss goals and stay focused and committed to them. Note your meals, exercise timing and how you feel every day. Keeping a journal of your progress will help you stay motivated. Reward yourself with non-food items and stuff like a spa day, a movie night or through a new book to make your journey more enjoyable.
An effective short term weight loss solution is what military diet is for but for maximizing military diet results one should follow it strictly with planning and discipline. By keeping track of meals, staying hydrated and doing light exercise, you can improve your military diet outcomes and have the best results possible. While a military diet can help you lose weight quickly, for long term health goals one need to combine it with a balanced diet and possible non-invasive fat reduction treatments focusing on belly fat removal. By taking a holistic approach to your weight loss journey, long lasting results can be achieved that could not be reached through military diet alone. Stay positive and committed and try making the most effort towards your weight loss goals.