How to Get Back on Zone Diet After Injury or Illness

Getting back on the Zone Diet after you're injured or sick takes mental and physical determination. You've just gone through a period of time where your workout and eating plan were backseat to recovering. Now you feel like you're at square 1. You have to start all over again. While you may feel discouraged, you shouldn't.

Instructions

Difficulty: Easy

1. Look inside yourself for motivation. It's much more powerful to feel the drive from within than to rely on outside motivation. You need to feel it from within yourself.
2. Focus on the journey rather than the outcome. Taking shortcuts may compromise your ability to succeed on the Zone Diet.
3. Get back on the eating plan by re-reading the Zone website or book. Your meals will consist of a combination of low fat protein, carbohydrates that have a low glycemic index and monounsaturated fats.
4. Prepare foods in advance that help you reach the Zone. If you have a busy lifestyle, set aside one day a week to prepare lean proteins and healthy carbs. Having these meals prepared and at your fingertips will help you get back on the Zone Diet.
5. Know that your nervous system has something called "muscle memory." This allows you to return to your previous exercise schedule with less effort than if you were starting from scratch. You don't need to learn all the steps and movements all over again.
6. Start slowly with short sessions. Getting over-excited could end up making your illness or injury flare back up.
   
7. Substitute walking for running at first. This can be done on a treadmill or outside. Try body weight exercises before returning to weight lifting.

Tips & Warnings

• Tell your friends and family members that you're back on plan. You'll need their support as you focus on making the right eating choices.
• Once you feel like you're getting back on track with the Zone Diet, resume your normal exercise plan, in moderation.
• Warm up completely before beginning each workout. Stretch once you're done.
• You can lose at least 5 pounds in the first two weeks on the Zone Diet. Expect to lose 1 to 1 ½ pounds each week after that.
• Avoid eating out until you're fully back in the Zone. Sometimes people find restaurant menus challenging. If you fall into this group, stay home until you feel confident again making wise eating choices.