Weight loss in a shorter period requires much focus on your diet and exercises. Your diet especially is very important in burning all the extra fat and flush out the excess fluids in your body. A perfect 4 week weight loss diet is all you need to shed at least 18-20 pounds. It is a general notion that starving is the only way to lose weight quickly but it is wrong and unhealthy too. You can lose considerable weight in four weeks if you maintain a healthy diet with proper tips and guidelines.
Firstly, prepare a calorie chart based on how much calories you are supposed to cut down in order to lose an average of five pounds per week. No, prepare a diet chart inclusive of all the recommended foods and thoroughly avoid white carbohydrates and reduce fats largely. This is in itself becomes a key motivation factor for you to lose weight quickly. You may have to aim at losing 500-800 calories per day to lose up to three pounds per week. Depending upon the total calories you can consume per day, you would have to draw up a diet chart for every week.
A Complete Weight Loss Diet Plan
Make your eating pattern healthy and break your three big meals into six smaller meals per day. This improves your digestion and increases your rate of metabolism thus burning more calories. You can make your meals as nutrient-rich as possible avoid red meats, fatty, fried or fast foods, aerated beverages, tea, coffee and sweets. Instead, you can include more of starchy or fibrous carbohydrates, whole grains, low-fat dairy products, lean meat, fruits, and vegetables.
A sample diet chart with ample choices for a 1200-calorie level is given below. You can make your own based on this for every single day of your 4 week weight loss diet plan.
Breakfast may include 1 cup of skimmed milk with 1 cup of oatmeal and an apple or an orange. 1 cup of corn flakes or any cereal, whole wheat muffins, oatmeal bran bread (1slice) can be the alternative options. In fruits, you can consume banana, blue berries or grapefruit alternatively in the seven days of a week. You can include low-fat cheese or peanut butter, this should however not exceed one teaspoon.
Morning snack can be just a fruit (orange, apple, melon) or a nutrient rich granola bar would also be a great option
A lunch can ideally include a salad (shrimp) or beef broth, tortilla, green vegetable (shredded lettuce), whole-wheat pita bread or bran bread and a dessert like flavored yogurt. Low-fat chicken and white bean soup, skimmed milk, fruit can also be included in your lunch in moderate quantities. Ideally, you should eat in moderation and chew your food thoroughly so that food is digested properly and this increases your metabolism aiding in burning more calories.
Afternoon snack can be consumed three hours after lunch and can include applesauce, hummus, celery sticks, low-fat flavored yogurt
Article source : – Diet Fitness.
Your dinner should be very light but filling as you should not feel hungry until the breakfast next day. Beef tenderloin, cooked quinoa, cooked brown rice and mushrooms can be your main food. This can be accompanied with fruits like strawberries or half a banana.
You can draw a diet chart for every day of your four weeks and follow them strictly and you would definitely lose considerable weight of up to 18-20 pounds in four weeks.
It is necessary to avoid foods containing white carbohydrates like bread to cut down on the calorie consumption. Have plenty of water as per your body weight at regular intervals that would boost up your rate of metabolism and flush out the excess fluids in your body.
Drink a lot of green tea that also helps a lot in cleansing your body making it ready to lose weight in a short period. Green tea is rich in anti-oxidants which is responsible for these activities.
It is essential to do regular and intense exercises along with your 4 week weight loss diet plan as only diet will not help you lose weight in such a short time. Stick to a complete and healthy diet with the above guidelines and do regular exercises without losing focus, you will just lose the required weight in no time.