1400 Calorie Plan for Using 10 Pounds in 4 Weeks

Weight Loss Guidelines

On this plan, you can expect to lose approximately 10 pounds in 4 weeks. Your weight loss results may be slightly less or slightly more depending on your actual caloric intake, level of activity and individual metabolism. Average weight loss is estimated at approximately two to three pounds per week.

1. Rather than consuming three large meals, aim for three small meals and two snacks. Smaller meals spaced at regular intervals will keep your metabolism at optimum functioning.

2. Stay away from overly processed foods and foods high in fat, calories and sugar.

3. A well-balanced diet is essential for health as well as weight loss. Make sure you're eating lots of fruits and vegetables in addition to whole grains, lowfat dairy, lean protein and healthy fat.

4. Exercise is crucial to your weight loss success. Aim for three twenty-minute sessions of cardiovascular activity at least three times weekly, supplemented with three strength training sessions.

5. Drinking plenty of water will not only keep you hydrated, it will help you feel fuller and help flush away impurities.

6. Beverages for this diet plan include green tea and water. If you must have coffee, one cup of black coffee each morning is fine. Try enhancing the flavor of your water by adding a lemon wedge.

Seven Day Menu Plan

Shopping List

Shopping List for One Week