To succeed in returning to sports in the long term, it is advisable to define a precise goal, plan sessions adapted to one's daily life, increase intensity very gradually, rebalance one's diet without counting calories, and arm oneself with patience.

noli's read

This pragmatic approach to resuming physical activity is solidly validated by research on well-being. Regarding planning and progressivity, work on habit formation by Dr. Phillippa Lally (2010, observational study) confirms that automating a new behavior takes time (about 66 days) and requires reducing initial friction. On the nutritional side, the DIETFITS randomized controlled trial (RCT) by Dr. Christopher Gardner (2018) shows that simplifying one's diet by focusing on the quality of the plate is just as effective, and much more sustainable, than the strict calculation of calories or macronutrients. Finally, the guidelines of the American College of Sports Medicine (ACSM, expert consensus) recommend a gentle progression to preserve physical integrity and avoid discouragement. The creator's advice is therefore perfectly aligned with the science of behavior change.

the sources

1. 1Gollwitzer PM, Sheeran P 2006
2. 2Gabbett TJ 2016
3. 3Carey DL, Blanch P, Ong KL, Crossley KM, Crow J, Morris ME 2016
4. 4Lally P et al. 2010