My 28-day plan

4% in 4 weeks --> 5.9 pounds (20650 calorie deficit) in 28 days --> 737 calorie deficit per day.

I am an active person who bikes to work, so I estimate that I burn 2100 per day. My 28-day plan is to eat 1850 calories per day and exercise for at least 400 calories per day.

I will get my exercise from:

  -running 4.5 miles on M-W-F, already part of my routine

  -going to group fitness classes on T-Thu (yoga, winter sports conditioning, strength training)

  -skiing one out of each weekend day

  -walking errands on the other weekend day

  -donating blood (660 calories per pint! I can do that once in the challenge period.)

  -doing my at-home pushup program 4 evenings per week (just 20 minutes each)

 To ensure that I make my targets, I will not eat the following foods during the challenge period:

  -alcohol

  -pizza

  -white rice

  -bagels

  -candy

  -desserts of all kinds, especially ice cream

 I will cook and eat many types of vegetables instead - photos coming! I will also buy a lot of berry tea and drink that for snacks at work.