The Four-Week Weight Loss Plan - Lose 12 Pounds in Four Weeks (Part I)

By Danielle Briones

Published on January 16, 2008

Editor’s note: It is always important to consult with your physician before starting a new diet and exercise plan.

Most people understand the mathematical and scientific theories relating to weight loss, including the most well-known one that says you must expend more calories than you consume in order to lose weight. Unfortunately, when you try to apply this theory to the current lifestyle of the average American, it can be difficult to imagine anyone achieving his or her weight loss goals.

That is why DocShop’s resident guide to Diet & Exercise has put together a four-week weight-loss plan that takes calorie consumption and energy expenditure into account. Just follow the weight loss meal plans and exercise regimes outlined below, and you’ll be on your way to a more sculpted physique!

Phase I: Detoxification - Strip Yourself of Toxins, Fats, and Residues

Focus on eating only the healthiest of foods - and drinking plenty of water - during the first couple weeks of this diet plan in order to rid your body of fat and toxins.

The First Week: Detox Diet Domination

Detox diets are designed to promote overall wellness through a strict diet regime that includes an abundance of raw foods, in addition to steamed fruits and vegetables. The absence of processed foods that are high in fats and sodium represent a stern contrast to the American diet; indeed, those who adhere to this food plan can eat as much as they want without gaining weight.

This week’s menu involves the lowest daily caloric and energy expenditure totals of the entire plan. Due to the lower intake of calories and carbohydrates during the detox portion of the diet, we recommend that followers of week one’s diet plan limit energy expenditure.

Sample Weight Loss Meal Plan

Meal #1:

• 1 C water
• 1 C fresh fruit – 100 calories
• 1 oz wheat germ – 100 calories

Total: 200 calories

Meal #2:

• 1 C veggie water (leftover from steaming vegetables)
• 1 C water
• Calcium supplement

Total: 0 calories

Meal #3:

Veggie Salad

• 1/2 C romaine lettuce – 20 calories
• ½ C spinach – 28 calories
• 1/4 C chopped tomatoes – 10 calories
• 1 T fresh parsley – 1 calorie
• 1 T olive oil – 120 calories
• 2 T balsamic vinegar – 20 calories
• 2 C water

Total: 199 calories

Meal #4:

• 1 C veggie water

Meal #5:

• 2 C water
• 2 C steamed veggies – 60 calories

Total: 60 calories

Meal #6:

• 2 C water
• 1 C fresh fruit/veggie juice – 100 calories

Total: 100 calories

Daily Total: 559 calories

Exercise Plan:

Because you are unable to consume large amounts of carbohydrates during the detox phase of the diet, physicians recommend that you adopt a lighter exercise routine during this period:

• 30 minutes speed walking at 5 mph (try fitting this part of your work-out routine into your lunch hour)
• 30 minutes light yoga - breathing techniques, stretching, and light cardio will help you burn calories and adhere to your healthy state of mind

Weekly Weight Loss Totals*

• 559 calories consumed per day; 3,913 calories consumed in week one
• 2167.59 calories of energy expended per day; 15,173.13 expended in week one
• 3.22 lbs lost in week one

The Second Week: Working Your Way Back to “Regular” Foods

Experts recommend that individuals who undergo the detox diet gradually work their way back to eating dairy and other foods that are higher in fat, sodium, or sugar. Week two’s sample meal plan includes more whole grains but continues to promote overall bodily cleansing.

Sample Weight Loss Meal Plan

Meal #1:

• 1 C water
• 1 packet plain oatmeal – 100 calories

Total: 100 calories

Meal #2:

• 1 C water
• 1/4 C cashews – 160 calories
• Calcium supplement

Total: 160 calories

Meal #3:

Veggie & Hummus Sandwich

• 1 whole wheat pita – 140 calories
• 2 T hummus – 45 calories
• raw veggies (cucumber, tomatoes, lettuce) – 15 calories
• 2 C water

Total: 200 calories

Meal #4:

• 1 C water
• 1 small banana – 90 calories

Total: 90 calories

Meal #5:

• 2 C water
• ½ C brown rice – 110 calories
• ½ C steamed veggies – 30 calories

Total: 140 calories

Meal #6:

• 1 C water
• 1 small apple – 55 calories

Total: 55 calories

Daily Total: 745 calories

Exercise Plan:

• 30 minutes running (10 mph)
• 30 minutes speed walking (5mph)

Weekly Weight Loss Totals*

• 745 calories consumed per day; 5,215 calories consumed in week two
• 2480 calories expended per day; 17,360 expended in week two
• 3.47 lbs lost in week two

*Note:

All calorie counting and burning figures are based on females weighing 200 pounds at 5'6". A 200-pound 30-year-old woman at 5'6" burns 2,000 calories during sedentary activities each day (83.33 per hour).

The Science behind Weight Loss

Weight Loss Tip: A pound of fat equals 3,500 calories. To lose one pound a week, you will need to expend 3,500 more calories than you eat that week, whether through increased activity or decreased eating or both.

Want to track how much weight you are losing each week by following your own meal plan and exercise routines? Just use this simple equation:

(Weekly Energy Expenditure - Weekly Calorie Consumption)/3,500 = Pounds Lost or Gained