Losing 4 pounds in a week requires lot of efforts from your side. The basic equation of weight loss is for losing one pound of fat you will have to burn 3500 calories. Therefore, to lose 4 pounds in a week you will have to create a diet plan that keeps you at 1300 calories a day. Creating a deficit of 1000 calories per day will let you lose 2 pounds of fat per week. In addition to this deficit, if you add an exercise plan that would burn 1000 calories per day you can reach your goal.
To start with you can focus on cutting carbs and following a low calorie diet. Acclaimed weight loss programs like Nutrisystem and Medifast probably would help you achieve your goal. In fact, when following Nutrisystem you will be asked to follow Turbo 13 diet plan in the first month which helps you lose up to 13 lbs and 7 inches of weight loss in the first month. Later on you will be asked to choose any of the regular plans of Nutrisystem which help you lose from 1 to 2 lbs per week at a steady pace. Medifast provides the same amount of weight loss through its low calorie meal replacements. Check Jane Seymour site to go through a comparison review on these two diet programs.
When you make healthy breakfast choices that are filled with protein and fiber, it keeps you feeling full for a longer time. Adding eggs, skimmed milk, avocado and a small portion of fresh fruits ensures that you get a balanced meal to start your day with. If you take a cup of green tea during the breakfast it would boost your metabolism which leads to weight loss. Finally, include workouts that not only focus on specific areas but give a whole body workout.