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How to Lose Four Pounds in a Week


To find out how to lose four pounds in a week you must first know how many calories you are eating each day. There are plenty of calorie charts available online and you just keep a record of what you have eaten in a day and check the calories. Do this for two or three days to get an average. To lose four pounds in a week you will need to eat 2000 calories a day less than you now eat, but do make sure you are not eating under 1000 calories in a day.

How to Lose Four Pounds in a Week

Losing four pounds in a week is a big weight loss and whether you lose it by a healthy diet and exercise or by one of the numerous diets available do be careful. After you have lost your four pounds lose only a pound or so a week from then on. This is easy enough and having lost four pounds in a week losing one pound will feel like nothing at all.

To lose four pounds in a week you will just need to do what I usually advise but more so. Eat a healthy diet of fresh fruit, fresh vegetables, chicken or fish, low fat dairy products and whole grains. Be sure to eat small portions and check the calorie count of what you are eating. If you really find calorie counting a bore you could try pre-portioned meals which will tell you the calories in each meal. But I would not advise living entirely on pre-portioned meals for seven days. Try to eat fresh food as well.

You will need to exercise or you will never lose four pounds in a week. With a reduced diet you may not feel like exercise but do as much as you can – a minimum of 60 minutes a day. This can be split into 30 minutes morning and 30 minutes evening if it helps. The easiest way to exercise is to take a brisk walk around the block or in the country. Do anything else you enjoy, so long as it feels like exercise and you put the time in.

Avoid eating out. If you normally take lunch to work make sure it is healthy and does not include crisps or sweets. Drink a lot of water and avoid fizzy drinks.

Do this, count the calories and you should lose those four pounds, or close to it. Now that you have lost four pounds in a week take it easy. Do not be tempted to carry on and lose another four pounds in the next week. Your body won’t like it and you could feel unwell.

You can lose more weight, but only lose a pound or so each week, a deficit of 500 calories a day with 30 minutes exercise. That is sustainable weight loss and it will add up over the weeks. Losing a lot of weight fast is not easy and should be avoided if possible but it can be done. Good luck and do be careful.

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