Help...i need a diet plan/exercise routine to loose 4 pounds a week!!

i know some of you may say its unhealthy or whatever

so how many cals should i eat a day and how many cal should i burn a day to loose 4 pounds a week????????

what types of food should i eat and what exercises should i do ???

and how many cal would i loose if i bikes for 1hr a day?

( i am 5"2 and 138 pnds)

1 pount is about 3,500 calories. 4 pounds is 14,000 calories. Divide that by 7 days, that is 2,000 calories a day. So you need to cut your calorie intake and exercise enough to add up to 2000 calories per day.

That is a lot. You will need to do everything you can. Eating a lot of celery (with no salt or dip) will help keep your intake down. Use them for snakes to keep your food intake down between meals. Eat a small batch of walnuts before each meal so you eat less to feel full. Absolutely no sugar (candy, soda, etc.). Depending on how you currently eat, this may reduce your calorie intake by 500 to 1000 calories.

Don't go hungry. If your body thinks it is starving, it will burn fewer calories. Celery is a negative food. It takes more calories to digest it than it gives back.

Exercise every day a lot. I put the treadmill facing the TV so I can put 1 to 2 hours a day just into walking. Depending on your walking speed, you can burn about 500 calories there. If you make 30 minutes of that 2 hours running, you can burn another 200 for a total of 700 per day.

It helps if you have exercise equipment that can tell you how many calories you burn while working out.

Bike everywhere you can. Get outside and do some hard work. Anything else that is hard and burns calories and keeps you from eating.

I did a bunch of heavy yard work this summer on weekends for about a month. I lost an extra 2 pounds (7,000 calories) each week doing that.

Hope this helps. Basically just count calories and work/work out a lot. Doing different things helps. Just doing one thing, your body will slow down the loss quicker.

1. u r NOT fat! ur perfect!!!
2. maybe try a 2,000 calorie diet?
3. eat fresh fruits, whole grains, veggies, 3 servings of dairy, meat/protiene
Actually, this is my new diet:
BREAKFAST:
1 bowl of cheerios (1 cup with 2/3 cup milk)
2 peices of whole grain toast w/peanut butter
LUNCH:
one ham sandwhich or a salade (lettuce, cucumbers, tomatoes, mozzerella or cheddar chesse)
one glass of milk
a granola bar
DINNER: whole grain pasta or some type of meat...
side dish of a vegetable mix
white rice
one glass of milk
SNACKS:
after breakfast- one granola bar w/ glass of water
after lunch- one apple and a handful of grapes w/ a glass of water
after dinner- a berry smothie (ie; blueberries, strawberries, raspberries, black berries, ect.) with a granola bar
In between meals and snacks try a plain glass of water. try to get 8 glasses of water in each day.
That's my new diet. Maybe you want to try it?
EXERCISES:
stomach- crunches, sit-ups, running, jogging, biking,
Legs- leg lifts, squats, lunges, running, jogging, biking,
arms- press-ups and push-ups
I am guessing you can burn around maybe 400 calories if you bike for an hour. biking burns calories FAST!!!!!!!!!!!!!!!!!!!!!!!!
I am not sure if you can loose 4 pounds a week from doing this but give it a try : ) so far I have lost 2 1/2 pounds a week doing this. including the biking. : )
good-luck!

First off...y loose that much weight???? You sound like a normal healthy size...anyways...
This is what i did for 2 weeks and lost 15 pds//
(i am 5'4, went from 155 to 140)
I put real lemon juice in all my water (lemons are a natural fat burner or something like that) instead of Chips..Celery - which are actually a negative calorie and carrots. Take what you would normally eat as protions go, but then cut it into thirds and eat ONLY ONE THIRD...NO dairy (like milk and Cheese) and i did fat burning cardio...also i took a vitmin that had everything i needed in it plus a metabolism booster.

hopes that helps!!!

You'll be hard pressed to lose 4 pounds week! if I knew the answer I'd write a book & make a T.V series but unfortunately withoout being a bore I don't think it's possile unless you go really daft and then you'd put it all on as soon as you stopped anyway! Just try to be happy with yourself and healthy isn't necessarily skinny you know! i do sympathise tho as I am also trying and failing to lose my unwanted baby weight! If you find the answer let me know!!!