Losing weight does not have to be a long-term process. By cutting back on processed foods and high-calorie juices and sweets, drinking sufficient amounts of water, and increasing the amount of exercise you get each day, you can lose weight in just 4 weeks.
During week one, get rid of all sodas and sugary drinks and start drinking only water. Create a meal plan that includes fresh fruit and vegetables every day. Begin an exercise program that includes walking 30 minutes a day four times a week.2
During week two, increase your exercise routine to include aerobic exercises. Alternate the plan so that you are walking one day and doing the aerobic exercises the next day. Reduce your calorie intake by tapering off processed foods.3
During week three, adjust your walking schedule to 45 minutes a day five days a week. Increase the aerobic exercises to four days a week, so that you are walking and exercising on the same day, twice a week.4
During week four, make sure that you are having at least five servings of fresh fruits and vegetables every day. Eliminate processed fruit juices from your diet. Your calorie intake during week four should be around 1200-1500 calories per day.5
Maintain the weight loss by continuing to drink 64 ounces of water every day, eliminating sugary drinks, and increasing your exercise program by 10 to 15 minutes per day each week.