The 4 Week Weight Reduction Programme

Welcome to our 4 week Programme, this plan is decided to help you lose weight in the short term and learn to keep it off forever, it includes an eating plan and exercise plan to help you shed weight and feel fantastic, it also offers a choice of menus, so choose either Menu A or Menu B.

So How Does It Work?

The eating plan is designed to be followed for 5 out 7 days each week, leaving you 2 days to make you own choices about food. In the 2 days off you are teaching yourself about what you like to eat, how those foods affect your weight and how they make you feel in comparison to the structured 5 days, this should, in the long term teach you how to maintain your weight for yourself so you stop yo-yo dieting and instead keep a healthy and more constant weight for good.

The exercise plan has 3 routines which are only 5 mins each, each routine covers a different area of the body and over the week they give you a full-body workout to help the weight melt-away and your muscles tone up. These routines are carefully designed to be done at home and fit into your life.

Is It Simple?

Yes we have personally tried the plan, and as a result we have amended some of the recipes to ensure they are simpler to make, the foods included are not expensive to buy and most of all that the foods are satisfying, nutritional, and enjoyable.

Does It Work?

Yes, Laura tried the plan and lost on average 2.5 pounds during each of the 5 days and then she gained a little over each of the 2 days off so at the end of the 4 weeks she had lost a total of 7 pounds and she has kept at that constant weight ever since. 

Looks Good, So What Do I Do?

  • Download all 4 weeks of the eating plan of your choice including the menus, recipes and shopping lists, see below.
  • Download the 2 Day Food Dairy, see below.
  • Follow the eating plan for 5 of the 7 days in each of the 4 weeks and in the remaining 2 days keep a food diary of what you are eating. On the 2 days off you can choose what to eat  whatever you like but. if you over indulge it may effect your mood and is likely increase your weight again but keeping a record of this should help to teach you to make better choices next time. If you want to stay on track with shedding the weight try following the guidance from our “Eating Well and  Looking Amazing For Life Guide” for your 2 days off plan.
  • For each week complete the 3 workout routines and a walk, completing these exercises should help you shed weight and help you to make exercise part of your regular routine and something you can keep-up after the 4 weeks. – These Routines are coming soon – watch this space!!
  • After the 4 weeks use the rest of The Healthy Living Guide plus all the tools that you have learnt over the 4 weeks including, correct portions sizes, good food choices and fitting in exercise to make good decisions on your own without guidance and maintain a healthy weight and a happy you. To find out how to use The Healthy Living Guide visit the “What is the Healthy Living Guide?” page.


Menu A

to view Menu A in a pdf format or to download it click on Menu A below

 Menu A 

Menu B

to view Menu B in a pdf format or to download it click on Menu B below

 Menu B