4 Day Diets

Dr. Smith says losing weight is 80 percent mental and 20 percent physical. People don’t spend enough time training the brain to take on one of life’s toughest journeys. He says that lack of mental preparation is the first and biggest mistake people make before starting a diet program.

Over the past 20 years, Dr. Smith has worked with thousands of patients who have struggled and succeeded with their weight loss efforts.

“I have learned a tremendous amount from their personal experiences,” he says. “If you don’t get your mind right, it will only work against you.”

The mental game he believes is largely ignored because everyone is eager to focus on calories and an exercise regime. While those are important aspects that are vital to weight loss, focusing on them is like putting the cart before the horse. He says to mentally prepare and journal for ten days before starting a diet program.

Once you have started, Dr. Smith says he has a simple guide that helps you set goals, stay motivated, and resist temptations that will threaten to get you off track. His 4-Day Diet is composed of modules to avoid boredom from eating the same foods day after day.

“People get bored with dieting,” says Dr. Smith.

The 4-Day Diet is not a crash diet – you actually change the type and quantity of food every four days.

THE 4-DAY DIET

The Induction Module helps remove toxins that have accumulated in your body. It will clear your mind and body for the changes that come next. The Induction Module is written as a 4-day plan, however, you can make it longer by repeating some of the days. It includes fruits, vegetables, yogurt, salad, legumes and brown rice.

The Transition Module reintroduces foods into the meal plan. All four days are identical.

The Protein Stretch Module is 4 days of loading up on protein.

The Smooth Module gives you 4 days in indulging in some of your favorite foods, like pizza, hamburgers, French fries and hot dogs, without overindulging. It will give you a taste of the old and a greater appreciation for the new way of eating.

“Permanent weight loss occurs really with a lifestyle change of eating habits,” says Dr. Smith.

The Push Module is easier to follow than the other modules and helps keep you motivated.

The Pace Module keeps you moving forward but at a speed that will help you finish strong during the later stages of the diet.

The Vigorous Module is designed to challenge you and includes foods to help you towards the final lap of victory. Dr. Smith says that it doesn’t mean you have actually reached your goals. However, you can go back and do the modules again from the beginning or even switch the order.

“Just remember, each module has a purpose,” says Dr. Smith.

Dr. Smith highly recommends psyllium. The husk of the seeds from this plant are an important source of fiber. One tablespoon is equivalent to 14 tablespoons of oat bran. It also mops up various toxins and helps clear them out of your body. It is recommended to take psyllium mixed in 6 to 8 ounces of water.

In April 2008, Dr. Smith launched the 50 Million Pound Challenge. In a two-year initiative, Dr. Smith is encouraging 5 million African-Americans to lose 10 pounds each. There are high rates of obesity in the black population (45 vs 32 percent of Americans).

“This is about taking a better look at health,” says Dr. Smith.

The 4 Day Diet: What It Is
Are you tired of strict diets that offer the same foods every day? If you like variety and a focus on winning mind games, The 4 Day Diet may be the diet plan for you.

You’re not going to lose weight in just four days, as you might infer from the title. Instead, The 4 Day Diet plan is a series of seven phases or modules, each lasting four days, with an expected weight loss of 10-12 pounds over 28 days. During each module, you focus on specific foods or food categories (no calorie counting) and exercise recommendations.

“People often quit their diets because they get bored with the monotony of eating the same foods,” explains Ian K. Smith, MD, author of the book The 4 Day Diet. Smith is also a diet expert for the VHI show Celebrity Fit Club.

“The 4 Day Diet keeps things changing while focusing on helping dieters cope with food triggers, tame temptations [and] cravings, and other issues that derail efforts to lose weight and improve health,” says Smith, who created the 50 Million Pound Challenge, an initiative encouraging African-Americans to unite to lose a collective 50 million pounds.

The 4 Day Diet provides tools to help dieters deal with the psychological factors of weight loss. It recommends strategies such as using affirmations to reach your goals, thinking like a thin person, and looking beyond the scale to measure success.

The 4 Day Diet: What You Can Eat

Meal plans vary substantially between the seven modules.

Phase 1, the “Induction” module, is designed to remove “toxins” that have accumulated in your body. During this phase, dieters can eat fruits, leafy greens, and other non-starchy vegetables, beans, brown rice, and low-fat or nonfat yogurt or milk. No meats, poultry, or fish are allowed. The only added fats come from low-fat or nonfat salad dressing and a small amount of oil in one of the recipes provided in the book.

There is no scientific evidence that our bodies need to detox. But Smith says this module is more about quick weight loss and wiping the slate clean.

“Whether the first few pounds are water or fat or a combination, when you see the numbers on the scale go down, it serves as a motivator to continue on the plan,” says Smith.

Here’s a sample daily meal plan for the Induction phase:

2 cups coffee (limit sugar to one packet; limit cream or milk to one teaspoon per cup)
2 cups green, leafy vegetables, raw or cooked
1 cup freshly squeezed lemonade with no more than 1 tablespoon sugar
1 tablespoon psyllium husk
4 servings fruit
6 ounces plain, fat-free yogurt
2 cups green salad with 3 tablespoons fat-free dressing
1 cup cooked beans (chickpeas, lentils, etc.)
1 1/2 cups cooked brown rice
Unlimited plain water

Phase 2, or “Transition,” is the introduction of a new way of eating. The menu for this phase includes lots of unprocessed foods that are high in fiber to help you feel full on fewer calories (about 1,300 a day). The menu includes:

3 servings fruit
4 cups raw vegetables
1 cup beans
4 ounces fish or poultry
1 diet soda
2 snacks from a list of more than 50 options, including low-fat cheese, fruit, nuts, lean roast beef, and some fun foods like marshmallows and pudding
Phase 3, or “Protein Stretch” adds lean meats, fish, milk, and eggs to the diet to avoid weight loss plateaus. The menu for these four days includes:

2 eggs or egg whites
1 strip turkey bacon
2 servings fruit
1 cup raw and 2 servings cooked veggies
1 sandwich with lean meat and 1 tablespoon low-fat mayo
1 cup beans
1 cup brown rice
Phase 4, or “Smooth” assumes you have learned some things about normal portions and healthy eating by now, so allows you to eat what you like in moderation. Sample menus suggest foods such as pizza and a turkey burger on a bun.

Phase 5, or “Push,” takes you back to a more restrictive diet as you approach the final stretch. Four daily menus outline what you can eat. For example, one day allows you:

3 servings fruit
1 cup beans
2 cups green salad
2 cups carrots
1 cup fresh lemonade
5 ounces skinless poultry
2 servings cooked veggies
Phase 6, or “Pace” allows you a few more foods. A sample day includes:

2 pancakes
2 pieces of fruit
Green tea
2 cups green salad
1 cup veggie soup
2 servings cooked veggies
5 ounces fish
A diet soda
The final phase, “Vigorous” is a strict plan to help you lose those last few pounds. A sample daily menu allows you:

3 pieces fruit
Half a cucumber
3 cups green salad
1 1/2 cups broth-based soup
2 servings cooked veggies
2 snacks

The 4 Day Diet: How It Works
As long as you start with phases 1 and 2, you can follow the remaining phases in any order.

Each phase has specific exercise options that combine aerobics and strength training. Dieters are advised to progress according to their tolerance and fitness levels, and can break up fitness routines into shorter intervals. On most days of the week, more than 30 minutes of exercise is recommended.

Scattered throughout The 4 Day Diet are tips and strategies to help dieters learn to deal with situations that test self-control. For example, you might visualize how much exercise you’d need to burn off the calories from that bowl of fettuccine Alfredo, or imagine all the fat from the sauce pouring straight into your arteries. Other strategies include removing high-calorie foods from your environment, and planning ahead of time how to cope with potential temptations.

While the book doesn’t address maintenance, Smith says he hopes that spending a month on the program will help teach dieters to eat healthier and become more active for the long term.

Smith suggests keeping a food diary before starting The 4 Day Diet to get mentally ready for the task of weight loss.

“As much as most people want to focus on calories and exercise, unless you are mentally prepared and keep a journal for about 10 days before starting, you are less likely to succeed,” he says.

He also notes that it’s OK to allow yourself small portions of decadent foods once in awhile.

“Eating the extra cookie on occasion won’t sabotage your diet, as long as 80% of the time you are eating healthy and only 20% is off the program,” he says.

The 4 Day Diet: What the Experts Say
American Dietetic Association spokeswoman Elisa Zied, MS, RD, applauds the diet’s emphasis on healthy foods in modest portions. She also likes the fact that dieters are encouraged to update their goals throughout the weight loss period.

Still, she notes, this is a low-calorie, somewhat restrictive diet.

“It restricts certain foods, and skimps on some key nutrients such as calcium and vitamin D,” she says. “And some days are too low in calories, which won’t allow dieters to meet their daily nutrient needs without vitamin/mineral supplementation.”

While calorie levels of the recipes, menus, and modules are not listed in the book, Zied estimates that the calories in the various modules range from 1,000 or less to as much as 1,800 per day.

Her advice: If you want to try this diet, include adequate amounts of whole grains and low-fat or nonfat dairy each day to meet your nutritional needs.

Zied also notes that we all have unique calorie requirements for weight loss, so a one-size calorie approach for both men and women may not work for everyone.

The 4 Day Diet: Food for Thought
This month-long diet plan will teach you useful strategies for setting realistic goals, and give you motivating mental tactics to help you control your food choices.

Going back and forth between the different modules may be confusing for some people. Others, who are easily bored or prefer variety, may enjoy this approach to weight loss.

Although the diet plan is a short-term approach with no plan for maintenance, the tips and tricks can serve you well as you transition into your long-term, personal approach for weight control.

THE 4-DAY WONDER DIET

Allows you to lose approximately 5 to 10 lbs in 4 Days.
Should wait at least one month before repeating. It is not a nutritionally sound program. It is recommended to take supplemental vitamins and minerals with this program. Remember that the American Medical Association is now recommending that everyone take vitamins.

Although you should be able to eat all you want as long as you eat what is asked of you each day (with exception of Lamb Chop Lunch on Day 2), I recommend that you do not exceed 4 ounces of meat if you are a person with slow metabolism. Most likely you are or you would not be looking to do something to lose weight.

9 TIPS TO MAKE IT EASY ON YOURSELF

01. Pick an appropriate convenient time to go on 4 DAY DIET.

02. Shop ahead-at least, day one, for full 4 DAYS.

03. Decide how to integrate you diet with family meals

04. If you don’t own one, invest on a good bathroom scale.

05. Keep a diet journal (pocket size spiral notebood that fits in purse).

06. Don’t talk about it!

07. Try to be more active while yuou are on the 4 Day Wonder Diet and Afterwards as well.

08. Don’t binge on the day before you start the 4-Day Wonder Diet.

09. Cultivate a “losing frame of mind.” [A POSITIVE APPROACH TO YES, I WILL SUCCEED IN LOSING WEIGHT BECAUSE I WILL STAY ON THE 4-DAY DONDER DIET EVERY ONE OF THE 4 DAYS.]

11 RULES FOR SUCCESS

01. Do not vary, substitute or delete any of the foods listed on the four-day wonder Diet with exception of explanation given here.

02. Don’t eat anything between meals.

03. Don’t drink alcoholic beverage of any kind.

04. Drink plenty of water while you are on the diet.

05. Have as much decaf coffee or plain tea as you like.

06. Eat vegetables raw, steamed, or boiled (Do not saute or stir fry.

07. Broil all meat and chicken.

08. Remove all traces of fat from meat and chicken before you eat it.

09. Use only salt, pepper, or lemon juice to season food (no diet dressing, no butter).

10. Fill up, but don’t over do it.

11. Don’t stay on the Four Day wonder Diet longer than four days.

[If want to or need to, you can always come back again in a month or 6 weeks.]

WATER

Drink eight glasses of water. To get it all in I recommend filling up a water jug with eight glasses of water and drink them as follows.

Glass 1 as soon as you wake up
Glass 2 at 30 minutes before breakfast-this will help you feel full and also not interfere with digestion of your meal. Drinking too much fluid with meal dilutes digestive enzymes.
Glass 3 between breakfast and lunch
Glass 4 at 30 minutes before lunch
Glass 5 between lunch and supper
Glass 6 at 30 minutes before supper
Glass 7 between supper and bedtime
Glass 8 at bedtime

SUBSTITUTIONS

If unable to find or are allergic to certain foods do the following.

01.If allergic substitute the same amount of protein.

02. never substitute lettuce.

03. Do not substitute prune juice.

04. If you cannont find lamb chop, substitute 4 ounces of hamburger pattie, 5 ounces of chicken or 3 boiled eggs.

FOOD PREPARATION

01. Vegetable amount should be at least 1 cup.

02. GREEN BEANS
Steam for 15 minutes OR Boil for 10. minutes

03. CAULIFLOWER
Steam 8 minutes OR boil for 6 minutes

04. SQUASH/ZUCCHINI
Steam 12-15 minutes or Boil 12-15 minutes

05. MEAT
Broil meat so that fat drains off instead of being absorbed onto meat.[Don't need to spend money on a broiling pan if don't have one. Just do the following. Cover a shallow pan with foil. Then take another piece of foil and crimp two strips. Place meat on top of strips and broil. Works great!]

MEASUREMENT FOR SUCCESS

It is important to measure yourself at the beginning and end of diet to determine success. Measurements will include weight and also the following four parts of your body. Print the following this page so you can record your measurements.

START DATE IS:____________

Weight on day one is__________

Weight on day two is _________

Weight on day three is _________

Weight on day four is__________

MY OTHER MEASUREMENTS ON DAY ONE ARE:
Right Wrist ______ Left Wrist______ measure at largest area, where wrist bone is.

Right upper arm ______ Left Upper arm _______

Bust area ________

Waist area_______

Right Thigh (halfway from knee to waist) Left Thigh_______

Right Calf_______ (at largest area)Left Calf _______

Right Ankle _______ Left Ankle ______

MY OTHER MEASUREMENTS ON DAY FOUR ARE:
Right Wrist ______ Left Wrist______ measure at largest area, where wrist bone is.

Right upper arm ______ Left Upper arm _______

Bust area ________

Waist area_______

Right Thigh (halfway from knee to waist) Left Thight_______

Right Calf_______ (at largest area)Left Calf _______

Right Ankle _______ Left Ankle ______

YOU WILL WEIGHT YOURSELF EVERYDAY AS SOON AS YOU GET UP AND BEFORE YOU DRINK YOUR FIRST GLASS OF WATER THE LAST DAY YOU WILL WEIGHT YOURSELF IS THE MORNING OF THE FIFTH DAY. YES YOUR DAY FOUR DOES NOT END AT END OF DAY FOUR SUPPER TIME, IT ENDS THE NEXT MORNING WHEN YOU TAKE YOUR WEIGHT.

YOU WILL MEASURE YOURSELF AT THE BEGINNING OF THE FIRST DAY AND ON THE MORNING AFTER DAY FOUR [MORNING OF DAY 5]. SOME DAYS YOU MIGHT NOT SEE ANY CHANGE. DON’T BE DISAPPOINTED. WAIT AND SEE THE RESULTS BY END OF 4 DAY WONDER DIET. THAT IS, MORNING OF DAY 5.

DAY ONE MENU

Glass of Water as soon as you get up, after you urinate and weigh yourself

Glass of water 30 minutes before breakfast

BREAKFAST
1/2 a small grapefruit
Water 30 min before Lunch

LUNCH
Broiled Steak or Hamburger
1 Cup Lettuce
1 Medium Tomatoe
No salad dressing
Water after Lunch
Water in Mid Afternoon
Water 30 min before Supper

SUPPER
2 Hard boiled eggs
Green Beans
1/2 a small grapefruit
Water 30 min after supper
Water at bedtime

DAY TWO MENU

Glass of Water as soon as you get up, after you urinate and weigh yourself

Glass of water 30 minutes before breakfast

BREAKFAST
1/2 a small grapefruit
Water 30 min before Lunch

LUNCH
1 Lamb Chop or 3 Boiled eggs or 4 0z hamburger or 5 oz chicken
1 Cup Lettuce
No dressing
6 ounces tomatoe juice
Water in Mid Afternoon
Water 30 min before Supper

SUPPER
1 cup Squash, steamed or raw
1 cup Cauliflower,steamed or raw
Green Beans,steamed or raw
water 30 min after supper
Water at bedtime

DAY THREE MENU

Glass of Water as soon as you get up, after you urinate and weigh yourself

Glass of water 30 minutes before breakfast

BREAKFAST
1/2 a small grapefruit
Water 30 min before Lunch

LUNCH
1 cup Lettuce (no substitute)
No dressing
1 cup celery
No dressing
Broiled chicken
Water 30 minutes after Lunch
Water in Mid Afternoon
Water 30 min before Supper

SUPPER
Hamburger Patty
Stewed Tomatoes
6 ounces of Prune Juice(no substitute)
Water 30 minutes after supper
Water at bedtime

DAY FOUR MENU

Glass of Water as soon as you get up, after you urinate and weigh yourself

Glass of water 30 minutes before breakfast

BREAKFAST
1/2 a small grapefruit
Water 30 min before Lunch

LUNCH
2 Hard boiled eggs
Green Beans
6 ounces tomatoe juice
Water after Lunch
Water in Mid Afternoon
Water 30 min before Supper

SUPPER

Broiled Steak or Hamburger
1 Cup Lettuce and
1 Medium Tomatoe
No salad dressing
6 ounces unsweetened pineapple juice
Water 30 minutes after supper
Water at bedtime

********
4 Day Diet

The 4 Day Diet was written by Dr. Ian Smith who is also the author of the Fat Smash and Extreme Fat Smash diets.

Smith claims that this program will help dieters to avoid the common pitfalls of dieting including boredom, not allowing treats, too much repetition, and plateaus.

Diet Basics
The 4 Day Diet is not simply a diet that lasts for four days but rather it consists of seven separate dieting modules that last for four days each. Smith claims that it is much easier for you to focus on what you are eating for the next four days rather than what you will and will not be eating for several weeks.

Another purpose of the different modules is that of increasing variety in the meal plan so you don’t get bored eating the same foods all the time. In addition it has the benefit of keeping the metabolism working well because the body is kept guessing and it doesn’t have time to adapt to the diet.

The seven dieting modules include:

■Induction (detox/cleansing)
■Transition (to reintroduce all food groups)
■Protein Stretch (to avoid plateaus)
■Smooth (when you can have some formerly forbidden foods like pizza and French fries)
■Push (the sprint just before the final stretch, back to a stricter eating plan)
■Pace (a comfortable module for you to catch your breath)
■Vigorous (the final module to lose those last few pounds)
Dieters can follow the diet plan through the seven phases for a one month program but it is also possible to create a customized program where you start with the first two phases and then do the other five in which ever order you like.

Smith places a great deal of emphasis on the psychological factors that are essential for successful dieting and says that losing weight is 80% mental and 20% physical. Dieters are provided with instructions on how to use tools like goal setting and visualization as well as with practical strategies for avoiding temptation.

Recommended Foods
Fruit, vegetables, low fat dairy, lean protein, whole grains, legumes, nuts, avocado, low calorie salad dressing.

Sample Diet Plan
The meal plans vary dramatically throughout the different segments. The following is a sample daily food list for the ‘Induction’ phase.

2 cups coffee. Limit sugar to one packet and cream or milk to one teaspoon per cup.
2 cups of raw or cooked green leafy vegetables.
1 cup freshly squeezed lemonade with no more than a tablespoon of sugar.
1 tablespoon psyillium husk.
4 servings of fruit.
6 oz plain fat free yogurt.
2 cups green garden salad with 3 tablespoons fat free dressing.
1 cup cooked beans (chickpeas, lentils etc.)
1 ½ cups cooked brown rice
Unlimited plain water

Exercise Recommendations
Each diet module comes with specific recommendations for exercise. Dieters are advised to build up slowly in accordance with their fitness levels and if necessary to break up exercise into several short periods over the day.

*******

A 4 Day Diet That Works!

Momlogic gets the skinny on Dr. Ian’s new “4 Day Diet.” Dr. Ian Smith, medical contributor to ABC’s “The View,” Men’s Health magazine, and VH1′s popular show “Celebrity Fit Club” has designed a no-fail plan!

momlogic: Is this a diet moms can easily follow and incorporate into their hectic schedule?

Dr. Ian: This is an extremely easy diet for moms to follow for three major reasons. First, the food is very inexpensive. You don’t have to purchase gourmet food or organic food. If you want to purchase these foods, fine, but you don’t have to.You can shop at any convenient grocery store and get the foods you need. Second, this is a program the entire family can follow. So often the parents go on a diet and the children are left to eat other food, which typically isn’t healthy, because of the inconvenience of preparing two meals. With the 4 Day Diet, the entire family can enjoy the healthy recipes. Third, moms are extremely busy and often find themselves short on time to get everything done in the course of the day. Well, with The 4 Day Diet, the foods are extremely convenient, the diet is easy to follow, and the vast majority of the meals can be cooked in 30 minutes or less.

ML: Tell us the top five things about the 4-day diet.
Dr. Ian:

1. Simple.
This is not a program where you have to count calories or worry about a complicated food regimen. Everything is spelled out very clearly and in a way that is quite convenient for someone who often finds they are short on time.

2. Food Variety.
With all of the different foods that you can eat on The 4 Day Diet, you never get bored or feel like you’re always eating the same thing. One of the major reasons why people tend to drop off of diets is they get tired of eating the same foods. Well, this is not the case with The 4 Day Diet. There are so many options when it comes to the food that you get excited that you can eat tasty foods in a much healthier manner.

3. Strengthens Your Mind.
Few, if any diet books talk about the mental aspect of dieting. Unfortunately, this is a missed opportunity since dieting is 80% mental and 20% physical. The 4 Day Diet is really two books in one. The first half of the book helps you with the mental aspect. Finding motivation, staying motivated, setting realistic goals, understanding stress eating, understanding emotional eating, resisting temptation — these are just a few of the things you’ll learn in the early chapters. When you finish these chapters, you’ll be ready to do the program and you’ll be more prepared for many of the difficulties you might encounter on the way.

4. NO calorie counting.
That’s right, on The 4 Day Diet I have done all of the calorie counting for you. All you have to do is follow the guidelines of the food lists that are present in each of the modules. Counting calories is difficult even for experts, so why waste your time doing something that will likely be inaccurate anyway? You can count calories on the back of food packages, let’s say if you’re eating a snack, but trying to do it for many of your meals can be cumbersome. I’ve made it easy — you don’t have to count at all!

5. Real Food Allowed.
So many diets are extremely restrictive and never allow you to have comfort foods or those great snacks that we all love so much. I believe in being realistic. To think that someone is going to go the rest of their life not eating a slice of pizza or fries or cookies, is ridiculous. When you tell people they can never have something, they only want it that much more. On The 4 Day Diet there is a module called the Smooth Module, where you can eat all of those foods that are forbidden on other programs. You learn how to eat these foods in moderation so that you can still enjoy them, but not overindulge.

ML: How is this diet different from all the others?

Dr. Ian: The 4 Day Diet is a modular eating plan. The 4 Day Diet involves a revolutionary way of eating that has produced tremendous results in those who have tried it. The diet is broken up into 4-day modules. These modules all have a theme and a purpose. There are seven in total:
Induction (detox/cleansing)
Transition (to reintroduce all food groups)
Protein Stretch (to avoid plateaus)
Smooth (when you can have some formerly forbidden foods like pizza and French fries)
Push (the sprint just before the final stretch, back to a stricter eating plan)
Pace (a comfortable module for you to catch your breath)
Vigorous (the final module to lose those last few pounds)
The beauty of this eating plan is that every four days you are changing your eating style. One of the biggest complaints about most diets is that the food becomes boring after eating the same thing over and over. Not on The 4 Day Diet. You NEVER get bored because there’s so much variety and flexibility in the food choices. Just think, every four days you can eat in an entirely different fashion. You will have no problems following this program. Just think — YOU CAN DO ANYTHING FOR JUST 4 DAYS.

ML: How much weight can you lose?
Dr. Ian: People lose weight differently even on the same diet. Weight loss can be a very unique experience when it comes to how fast, how much, and how long one is able to lose those stubborn pounds. However, the average weight loss for a month on the 4 Day Diet is approximately 12 pounds. Some have lost as much as 16, but this really depends on the individual. I have one person who had been on many diets in the past without success. She finally came to me for help and I put her on The 4 Day Diet. In a matter of 6 months she lost close to 65 pounds, which is a tremendous success.

ML: What are five important things to remember while dieting?
Dr. Ian:

1. There will be difficult moments when you might not lose as much as you expected or you’re frustrated with your progress. This is completely normal, but definitely not a reason to give up. When you expect a few bumps in the road, you’re more prepared to handle them when they appear.

2. Try to diet with a buddy. Research has shown that the buddy system is extremely helpful in helping dieters stick to the program and obtain results. You can pick up your buddy when he/she is down and vice versa. It’s also helpful to have someone who’s going through what you’re going through so you can share ideas and solutions.

3. Exercise is an important component to any effective dieting program. You don’t have to go to the gym for hours on end, but you really should incorporate some type of physical activity into your daily regimen. Not only will this increase the amount of weight you lose, but it will help you keep it off permanently. Beyond dieting, exercising is so critical for achieving your best health. It helps with many medical conditions such as heart disease, high blood pressure, high cholesterol, and diabetes just to name a few.

4. A diet program is only as good as how good you are at following it as written. The 4 Day Diet is a great program that has and will help a lot of people, but if you don’t follow it and veer too far off course, you will not see the results you want.

5. No two people lose weight the same way. Don’t compare yourself with someone else as far as how fast or slow you lose weight. Our bodies are different and they lose weight differently, even on the same diet program. Understand your own body and its process of losing weight. Staying in tuned with what you do and not using someone else as a standard prevents a lot of angst and disappointment.

ML: What is 50millionpounds.com ?
Dr. Ian: This is the website of the national weight loss campaign I started. It is completely FREE and offers all kinds of wonderful weight loss tools that can get you going on your program. You can read about The 4 Day Diet on this program and you can join some of the more than 16,000 teams that are currently on the site. You can also start your own team and invite others to join. We have testimonials that you can read and post comments to on our blog as well as an electronic journal and activity tracker that you can use to help lose weight. This site is a one-stop shopping site to lose weight, have fun, and get support.