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

How The 1 Week Diet Works:

An above-average weight female will burn around 2300 calories per day just with everyday incidental exercise and the body using calories for living and breathing.

The basic formula for fat loos is to lose 1 pound of fat, you need to burn 3500 calories.

Knowing this, the diet below keeps you at around 1300 calories per day (a 1000 calorie per day deficit, which helps to burn around 2 pounds of fat per week alone).

In addition to the 2 pounds of weight loss through diet, we’re going to burn an additional 1000 calories per day with low-intensity exercise (or more if you like).

Let’s look at how to lose 4 pounds in 1 week.

7 Day Diet Plan


  • Never skip intake of food in the morning
  • Up to 400 calories of food
  • Protein (10-15 grams)
  • Reduce carb intake

Try these 300-400 calorie breakfast options from Restonic.com

Read Our Recent Article > How to Lose 40 Pounds Quickly!


  • Food calorie intake up to 600 calories
  • Increase protein and fiber foods to make it more satisfying
  • Drink water that is free of calorie, green tea or seltzer with meal

Try these 600 calorie lunch options for HealthAmbition.com


  • Eat meals up to 600 calories
  • Add fiber rich foods in soups and sauces
  • Drink water in between your meals

Try these 500-600 calorie dinner options from EatingWell.com

7 Day Exercise Plan

The exercise plan is quite simple – you want to aim for 60 minutes of exercise per day. The higher the intensity the better but even a 60 minute walk is better than nothing! Some great options for exercise include swimming, cycling, jogging, resistance training at the gym, doing a step class, running along the beach, bushwalking or even playing at a park with the kids. Bottom line is – for 7 days, move as much a as possible and it doesn’t matter if you break 60  minutes of exercise into a 20 minute morning, lunch and evening stroll. Just move! 🙂


About the author


Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!