The Four Week Weight Loss Plan - Part II

By Danielle Briones

Published on January 22, 2008

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

If you followed Phase One of DocShop’s Four Week Weight Loss Plan then you are probably beginning to notice the benefits of eating healthy - clearer skin, increased energy, and a slimmer waist. You have been working to change your lifestyle by avoiding processed foods and consuming a diet that is low in fat and sodium.

Now, it’s time to apply this drive to your exercise routine. During the next two weeks, you will be adhering to a rigorous exercise routine that will challenge both your body and your mind.

Phase Two: Work That Body

Get ready to sweat for the next two weeks if you want to see the full benefits of this weight loss plan.

The Third Week - Cardio, Cardio, Cardio - And More Food

Although this phase of the weight loss program involves more cardio work to help you get in shape and shed pounds, the good news is that you should feel much more fulfilled by the next two weeks’ meal plans. Hit your local health food market to stock up on fresh vegetables, cheese, and meat, and start looking forward to eating some healthy and delicious meals.

Sample Meal Plan

Meal #1:

• 1 C water
• ½ C low-fat cottage cheese – 80

Total: 80 calories

Meal #2:

• 1 C water
• Kashi® Bar – 140
• Calcium supplement

Total: 140 calories

Meal #3:

Lemon Chicken Pita Sandwich

• 1 whole wheat pita – 140
• 1 C chicken breast – 230
• 1/8 C feta cheese – 45
• 1/8 C shredded lettuce – 5
• 1 C water

Total: 420 calories

Meal #4:

• 1 C water
• ½ C Pirate's Booty® cheese popcorn – 50

Total: 50 calories

Meal #5:

Chicken and Veggies

• ½ C grilled chicken breast – 120
• 1/4 C tomatoes – 10
• 1 oz cilantro – 7
• ½ C red and green bell peppers (julienne-style) – 18
• 1 t salt
• 1 t black pepper – 5
• 1 t garlic powder – 8
• 1/4 C broccoli – 12

(Slice chicken into strips and place in pan with raw vegetables, spices, and about one cup of water. Cover and cook on low heat, allowing veggies to steam for about 10 minutes. Remove from heat and serve or refrigerate. Easy Tip: Make several days’ worth of this dish at once and store individual meal-sized portions in separate containers for easy reheating.)

• 1 C water

Total: 200 calories

Meal #6:

• 1 C water
• 1/4 C sorbet – 70

Total: 70 calories

Daily Total: 960 calories

Exercise Plan:

Due to the increase in calories you are consuming this week compared to Phase One of the plan, you should have the energy to put more focus and effort into the exercise program:

• 45 minutes running = 572 calories
• 30 minutes of calisthenics (sit-ups, push-ups, muscle training, etc.) = 364 calories

Weekly Weight Loss Totals*

• 960 calories consumed per day; 6,720 calories consumed in week two
• 2,831.76 expended per day; 19,822.32 expended in week three
• 3.74 pounds lost in week three

Into the Final Stretch - The Fourth Week

The fourth week’s meal plan is the most filling yet; further, only seven hours of exercise are required this week - just one hour a day. Those who have followed the weight loss plan so far can increase the number of pounds lost by following a diet and exercise routine that is similar to the example used this week. Remember, long-term weight loss doesn’t just require people to adopt a healthy lifestyle for a few weeks - it takes permanent changes to your daily routine.

Sample Meal Plan

Meal #1:

• 1 C water

Fruit Smoothie

• 1/2 C frozen berries – 50
• 1/2 C plain non-fat yogurt – 75
• 1 banana – 100
• ½ C OJ – 50
• 1 oz. soy protein powder – 100

Total: 375 calories

Meal #2:

• 1 C water
• 1/3 C granola cereal – 124
• ½ C non-fat milk – 45
• Calcium supplement

Total: 169 calories

Meal #3:

• 2 C water

Caprese Sandwich

• 1 whole wheat english muffin – 130
• 1 roma tomato – 10
• 2 oz fresh mozzarella – 160
• 1/2 T olive oil – 60
• 1 T balsamic vinegar – 10

Total: 370 calories

Meal #4:

• 1 C water
• 2 rice cakes (plain) – 70
• 1 T peanut butter – 95

Total: 165 calories

Meal #5:

• 2 C water
• ½ C grilled salmon – 200
• 1/4 C couscous – 45
• 5 asparagus spears – 25

Total: 270 calories

Meal #6:

• 1 C water
• ½ small apple – 22
• ½ small banana – 45
• 1/4 C. low-fat vanilla yogurt – 50

Total: 117 calories

Daily Total: 1,466 calories

Exercise Plan:

• 30 minutes running will burn about 380 calories
• 30 minutes of calisthenics (sit-ups, push-ups, muscle training, etc.) will burn about 364 calories

Weekly Weight Loss Totals*

• 1,466 calories consumed per day; 10,262 calories consumed in week four
• 2,744 expended per day; 19,208 expended in week four
• 2.56 pounds lost in week three

The Four Week Weight Loss Grand Total

Women who follow DocShop’s Four Week Weight Loss Plan can lose 10 to 12 pounds in less than a month!

*Results

The calorie counting and burning figures listed throughout this plan are based on females who are about 5' 6" tall and weigh about 200 pounds and who generally follow a more sedentary lifestyle. If this type of woman were to rigorously follow the meal and exercise plans outlined in our program, she shouldlose 12.99 pounds in 28 days – that’s what the mathematics behind weight loss say, anyway.

Interested in Learning about the Mathematics of Weight Loss?

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, decreased caloric intake, 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 = Lbs Lost or Gained

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