How to Drop 4 Pounds in 1 Week (7 Day Diet Plan Included)

How The 1 Week Diet Works:

An above-average weight feminine will burn round 2300 energy per day simply with on a regular basis incidental train and the physique utilizing energy for dwelling and respiratory.

The fundamental components for fats loos is to lose 1 pound of fats, you want to burn 3500 energy.

Knowing this, the weight loss plan under retains you at round 1300 energy per day (a 1000 calorie per day deficit, which helps to burn round 2 kilos of fats per week alone).

In addition to the two kilos of weight reduction by means of weight loss plan, we’re going to burn an extra 1000 energy per day with low-intensity train (or extra in the event you like).

Let’s have a look at how to lose 4 kilos in 1 week.

7 Day Diet Plan


  • Never skip consumption of meals in the morning
  • Up to 400 energy of meals
  • Protein (10-15 grams)
  • Reduce carb consumption

Try these 300-400 calorie breakfast options from


  • Food calorie consumption up to 600 energy
  • Increase protein and fiber meals to make it extra satisfying
  • Drink water that is freed from calorie, inexperienced tea or seltzer with meal

Try these 600 calorie lunch options for


  • Eat meals up to 600 energy
  • Add fiber wealthy meals in soups and sauces
  • Drink water in between your meals

Try these 500-600 calorie dinner options from

7 Day Exercise Plan

The train plan is sort of easy – you need to goal for 60 minutes of train per day. The greater the depth the higher however even a 60 minute stroll is best than nothing! Some nice choices for train embody swimming, biking, jogging, resistance coaching on the health club, doing a step class, working alongside the seaside, bushwalking and even enjoying at a park with the children. Bottom line is – for 7 days, transfer as a lot a as potential and it doesn’t matter in the event you break 60  minutes of train right into a 20 minute morning, lunch and night stroll. Just transfer! 🙂