How to lose 4 kg in a month

It often happens that for various reasons a person needs to lose weight by a certain number of kilograms over a fixed period of time, for example, 4 kg in a month. Just losing that number of extra kilos to a fat man weighing 100-odd and a slightly plump girl with a couple of extra kilos is not at all the same thing, because the efforts (diet and exercise) aimed at quality weight loss in these cases will be completely different, but There are several universal tips on how to lose 4 kg in a month, which will be discussed below.

How to lose weight in a month

In the modern world, there are a lot of different ways to lose weight over the course of a month. The choice of a weight loss technique will be determined by the number of extra pounds that need to be gotten rid of in such a short period of time. Ideally, it is better to lose weight using a comprehensive approach to combating obesity. Will have to for a whole month:

go on some effective diet or simply wisely adjust your usual diet;
add reasonable physical activity to your diet;
to refuse from bad habits;
maintain proper drinking regime;
Ensure yourself a healthy eight hours of sleep every day.

Diet for weight loss. Minus 4 kg in 3 days or 18 kg in one month!

This diet is very effective and has long been proven to be so. It was developed by American nutritionists. Its effectiveness has been confirmed by 1000 people.

It is advisable to consult a doctor before use.

This diet is not very strict. You cannot change the order of foods consumed, replace or exclude them. Salt and pepper are allowed. You can repeat this diet after a break of at least 4 days. Avoid eating between meals, and remember to drink 2 to 3 liters of water per day.

Three-day diet menu

1 day

Breakfast: 1/2 grapefruit, 1 slice of toast, 2 tablespoons peanut butter, black coffee or green tea. Lunch: 2 pieces of any meat (about 85 g), 1 cup of green beans (boiled or steamed), 1 cup of boiled beets, 1 small apple, 1 serving of low-fat vanilla ice cream. Dinner: canned tuna (about 350 g), 1 slice of toast, black coffee or green tea.

Day 2

Breakfast: 1 boiled egg, 1/2 banana, 1 slice of toast, black coffee or green tea. Lunch: 2 sausages, 1 cup broccoli (boiled or steamed), 1/2 cup carrots (raw), 1/2 banana, 1/3 serving low-fat vanilla ice cream. Dinner: 200 g of cottage cheese, 5 crackers, green tea.

Day 3

Breakfast: 5 crackers, 1 slice of hard cheese, 1 small apple, black coffee or green tea. Lunch: canned tuna (about 250 g), 1 boiled beet, 1 cup boiled or steamed cauliflower, 1 apple, 1 serving of low-fat vanilla ice cream. Dinner: 1 boiled egg, 1 piece of toast, green tea.

Shall we turn on some music to set the mood?

Now playing:

Open Kluber FM website | iOS app | Android app

How to lose 4 kg

Four kilograms is not such a big number, but not everyone will be able to get rid of this amount of excess weight quickly and without much effort. If you need to lose weight urgently, it is better to go on one of the popular protein diets or a strict mono-diet. If there is nowhere to rush, you can start practicing fasting days, gradually reduce the size of your usual portions, or simply get into the habit of doing morning exercises. Such methods will help you lose weight slowly, but will not cause any particular harm to your health . Which weight loss method is the most optimal for you - decide for yourself.

How to lose weight correctly

There are several basic principles for proper weight loss at home. By adhering to them, you can quickly get rid of excess volumes without harming your health. The first thing to remember is that many of the foods we consume daily are especially harmful to our figure. These products include all kinds of smoked meats, sausages, baked goods, fried and boiled potatoes, and sweets. It is advisable to exclude all this from the diet or reduce the consumption of these products to a minimum. So, instead of traditional factory-made sweets, which contain, in addition to sugar, many harmful additives, it is better to consume fruits and dried fruits in moderation.

Another important principle is fractional nutrition. Instead of eating heavily two or three times a day, it is worth dividing your daily diet into several meals. So, between breakfast and lunch, it is advisable to have a snack of fruits or vegetables, you can drink yogurt or eat a little cottage cheese. Snacks should not consist of a candy bar, fast food sandwich, or baked goods. Breakfast is not to be missed. It should include protein and carbohydrate foods. Lunch can be quite filling, but overeating during it should also be avoided. It is better to divide dinner into two or three meals. During the day you need to drink a lot of clean water (at the rate of 30 milliliters per 1 kilogram of weight). A glass of water or kefir will help eliminate the feeling of hunger between meals.

Having adjusted your diet in this way, it would be a good idea to increase physical activity. If it is not possible to regularly visit the gym, you can take time for walking (even short walks will bring serious benefits) and/or do basic exercises at home. By fulfilling only the listed conditions, it is quite possible to lose weight by 1-1.5 kilograms or even more in a month, as well as significantly improve your health. And - you should remember that no diet pills can replace a normal healthy lifestyle.

Losing 4 kg in a month is considered a smooth, rather than sudden, weight loss, which is absolutely harmless to health. According to scientific estimates, the average person is able to burn about 200 grams of fat per day, subject to diet and regular exercise. To lose weight, you need to lose about 130 grams of fat daily - this is less than the above norm, so strict measures to combat excess weight with this approach will not be necessary. All you need is to make some adjustments to your usual menu and start training regularly.

No harm to health

How to lose 4 kg in a month without harming your health? It’s very simple: start eating right, and also slightly increase your physical activity. Under such conditions, the weight will go away completely and irrevocably, the main thing is that after losing weight, do not immediately eat kilograms of all kinds of high-calorie goodies, but make healthy, balanced nutrition a way of life. The basic principles of this technique:

You can eat everything, but allow yourself foods from the unhealthy category (fried, fatty, flour, sweet, smoked, salty) only occasionally.
Limit sugar and salt in all forms.
If possible, avoid industrially produced food, preferring natural homemade food.
Love porridge, fresh vegetables and fruits.
Try to constantly be in motion.

No diets

The best option for gentle weight loss would be to slightly reduce the calorie content of your daily diet to 1200-1500 kcal and add a little cardio exercise. Running, swimming, fitness, breathing exercises, even regular walking are good for weight loss. And as for calories, they can be easily planned in advance using special calorie programs, where all the groups of nutrients necessary for the normal functioning of the body - proteins, fats, carbohydrates - will be correctly calculated.

No training

If you don’t have the time or opportunity to train at home or in the gym and you don’t know how to lose 4 kg in a month, you can try to lose weight without physical activity, but only with dietary restrictions. Then you need to remember some important rules:

Limit your diet according to the principles of proper nutrition.
Refuse late dinner in favor of a glass of low-fat kefir with a spoonful of bran.
Eat small meals, do not pass on food, do not wash down food.
Monitor the amount of liquid consumed.
Forget about high-calorie snacks on the go.
Calculate the calorie content of the daily diet and the ratio of BZHU according to the scheme: breakfast - 30%, lunch - 10%, lunch - 35%, afternoon snack - 10%, dinner - 15%.

Diets 4 kg per week

However, there is not always time to stretch out the process of losing weight over such a long period, and there is a way out. But it must be emphasized that quick ways to lose excess weight are not suitable for everyone, and before starting a speed diet you should consult your doctor.

The first version of the 4 kg diet

Monday: 3 tablespoons of boiled rice should be spread throughout the day. In this case, the rice should be without sugar and salt. Without restrictions, you can drink green tea, filtered water, herbal infusions and decoctions, but also without sugar.
Tuesday: during the day you can eat 4 boiled or baked potatoes without salt. Sugar-free liquids are allowed without restrictions.
Wednesday: divide 300 grams of low-fat cottage cheese for the whole day. In the morning, you can treat yourself to a cup of weak coffee without sugar. The drinking regime is the same.
Thursday: Boil 5-6 hard-boiled chicken eggs and eat throughout the day. Unsweetened tea, infusions and water without restrictions.
Friday: Half a boiled skinless chicken, stretched for the whole day. The drinking regime is the same.
Saturday: You can eat any fruit except bananas and grapes.
Sunday: this day is a fasting day. For the whole day you need to drink only 2-3 liters of mineral water without gas.

This version of the 4 kg diet per week does not recommend any physical activity; leisurely walks and light morning exercises are allowed.

The second diet option minus 4 kg per week

This is a more gentle option, but it includes half an hour of physical exercise, thanks to which the extra pounds will disappear without a trace. The menu for every day is quite monotonous and in addition to the indicated products, you should drink at least two liters of still water daily.

Diet menu 4 kg per week

Breakfast: 1 cup of tea or natural coffee without sugar, 30 grams of bread, 20 grams of low-fat cheese.
Second breakfast: 1 kiwi.
Lunch: 200 grams of boiled fish, chicken or meat, 300 grams of vegetable and herb salad.
Afternoon snack: 1 green apple, 1 grapefruit or 2 tangerines.
Dinner: 150 grams of low-fat cottage cheese or 250-300 grams of vegetable salad dressed with vegetable oil.

Monthly weight loss program

In order to motivate yourself to succeed in losing weight, strictly follow the terms of the diet, without even thinking about failures, and ultimately get the desired expected result on the scale, you need to create your own individual weight loss program. In other words, this will be your personal step-by-step instructions for action: what, in what quantity or for how long, when, etc. Here you should write down absolutely all your steps on the path to a slim figure: calorie content of foods and meals, time and duration training, etc.

How to calculate weight loss

There are mathematical formulas for calculating your ideal weight, the time to eliminate extra pounds, and the number of calories your body needs to lose weight comfortably. You can find them on the Internet and calculate the necessary numerical values of these concepts yourself. It’s easier to calculate such data using calorie counters, of which there are a lot on the Internet. A special program will help you navigate the weight loss conditions in your specific case and build your own weight loss schedule for the month, based on your current parameters.

Exercises

It would be useful to draw up an individual training plan to lose 4 kg in a month. It should include the basic exercises for a month for losing weight, which you plan to do during regular exercise at home or in a fitness club. You can create such a program with the help of a trainer, who will recommend what types of physical activity will be most effective for your weight loss, or on your own, based on tips and popular video workouts on the Internet. It is important to indicate in the plan not only the names of the exercises, but also the number of approaches or duration of execution.

Diet

Before you plan to lose 4 kg in a month, you should decide how you will adjust your menu. We must remember that, in order to avoid health problems, nutrition should always be complete and balanced. Eating only dietary low-calorie vegetables for a whole month is a big mistake, because the body also needs fats and proteins, and these are meat, cereals, dairy products and other foods . You should always monitor a healthy balance of nutrients in your daily diet, recording all the values in your 4 kg weight loss program per month.

How many kilograms can you lose in a month?

The result of losing weight depends on many factors: a person’s initial weight, his metabolism, lifestyle, and so on. The more a person weighs, the faster the first kilograms go away. A person weighing 100 kg in a month can lose more than 5 kg just by adjusting their diet. But if your weight is 60 kg, then the excess weight will not go away so quickly.

Losing weight by 1.5 kg per week or 200 g per day is considered healthy. It follows that you can lose 4-6 kg per month.