Top 5 Quickest Ways to Lose Weight in Four Weeks

Creative Commons/Mike Baird
Are you determined to lose weight quickly for a high school reunion or wedding coming up in four weeks? Diet experts say that losing weight at a rate of one to two pounds per week is safe and effective. If you want to lose weight faster, a four-week crash diet can be attempted but it should be done under the supervision of a doctor to avoid any ill health effects such as anemia or malnutrition. You may lose up to 10 pounds for the first week of a diet from fluid loss. For the remaining three weeks, it is possible to lose 3 to 5 pounds per week by following a strict regimen. To be safe, don’t stay on any severe diet for too long.

5 Points System Diet

If you love variety and are not willing to give up any particular food group, the points system diet, made popular by Weight Watchers, may be right for you. Foods are assigned point values based on the amount of protein, carbohydrate, fat, fiber and calories. Each person is allowed a certain amount of points per day based on weight, age, height, activity level and gender. By attending group meetings, point-system dieters are reported to lose weight faster by swapping weight loss recipes and tips with other members and by staying motivated. These diets have been rated effective for both short-term and long-term weight loss. Talk to your doctor about the plan and increasing your exercise to help you lose weight faster.

4 Prepackaged Diets

Are you tired of shakes and bars and missing “real” food? Prepackaged foods offer a more appetizing solution to complement a busy lifestyle. Prepackaged meals are either picked up from the diet center or delivered to your door. They are easy-peasy–you don’t have to count calories or worry about nutrients, protein, fat, fiber or salt content. The meals may be fresh or frozen, and the plan may include snacks and supplements. All you have to do is follow the plan and resist temptation. The prepared foods may be a bit more costly than other diet plans, but they can be effective for the short term. As with all diets, ask your doctor if the plan is right for you.

3 Meal Replacements

For people with hectic schedules, simply replacing your meal with a nutrition shake or bar is an easy solution. People like these plans because they are no-brainers–you don’t have to count calories or consider the nutrient content. You would consume the replacement shakes and bars four to six times throughout the day. In the evening, you are instructed to prepare a calorie-restricted balanced meal. You may lose 1 to 5 pounds of body fat per week plus some additional weight from fluid loss. As with most diets, you should exercise and drink lots of water. Let your doctor preview your plan to make sure it’s right for you.

2 High Protein/Low Carb

Love a big fat juicy steak, bacon, eggs and cheese? Most dieters only dream of having these foods, but with high protein/low carb diets they’re all on the menu. These diets induce ketosis, which means that the body starts burning fat, rather than the usual carbohydrates, for energy. Calorie counting is not so much a consideration as are the types of foods that you eat. If you are a carb lover, though, pasta, bread and high-sugar carbs are severely restricted or even banned. Dieters can lose weight quickly in the first two weeks, perhaps up to 15 pounds. You may slowly reintroduce carbs after this period, and weight loss slows to 1 to 3 pounds per week. High protein diets aren’t for everyone, so consult your doctor first. You may need to take nutritional supplements to give your body what it’s missing.

1 Low Calories and Exercise

It’s simple mathematics–eat fewer calories than you burn in a day and you will lose weight. Ask your doctor to determine your resting metabolic rate. Multiply this number by a certain factor from the Harris Benedict Equation based on your activity level. For example, if your resting metabolism is 1,460 calories per day and you are lightly active, the equation’s factor is 1.375. This means that you burn about 2,000 calories per day (1460 x 1.375). There are 3,500 calories in one pound. Use these numbers to calculate how much you need to reduce calorie intake and increase exercise to lose weight at the desired rate. Current recommendations are that daily calorie intake should not be less than 1,200 for a woman or 1,800 for a man over the long term. Consult your doctor to see if a lower calorie plan would be safe for you for the short term for faster weight loss. Keeping a food journal is highly recommended.
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