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How to lose weight in 4 weeks- diet chart for weight loss when it comes to losing weight, a regular workout or exercise routine won’t suffice.. 1. write down what you eat for one week and you will lose weight. studies found that people who keep food diaries wind up eating about 15 percent less food than those. In the last two articles, i explained how a paleo diet can help you lose weight without trying, and why it’s a better choice than many of the diets most commonly.