How to lose 4 kg in a week at home?

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Before a vacation or celebration, people think about the question of how to lose 4 kg in a week. There are many diets that will allow you to get the desired result in a short time without putting in much effort. By combining diet and regular physical activity, you can lose more than 4 kilograms in seven days, but such weight loss can be dangerous for unprepared people.

The best option for losing excess weight is to select balanced or mono-diets that affect metabolism and help transform the body's reserves.

How to properly prepare for a diet

If possible, a few days before you start losing weight, you should switch to a proper diet. PP involves avoiding alcohol, fatty and fried foods, marinades and much more. A smooth transition to a diet menu will allow you to achieve long-lasting results, and will also make the process of losing weight easier. If someone losing weight does not have the opportunity to prepare in advance, then before the diet it is best to do a fasting day. For a fasting day, any of the mono-diets can be chosen, or clean drinking water can be consumed instead of meals.

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.

Diet rules

Now there are many popular diets that show good results even in the most severe cases. All of them are effective only if a number of rules are observed. The first of these is the refusal of a number of products:

Carbonated drinks, juices with added sugar, alcohol, coffee, strong black tea;
Marinades, sauces;
Canned foods, semi-finished products, fast food, meat and sausages;
Baked goods, white bread, chocolate, sweets;
Fried and fatty foods, spicy foods, snacks.

It is impossible to lose 4 kg without changing your diet. You should also drink at least two liters of water daily. Mineral water without gas is best suited for this purpose. You can drink green tea throughout the day. The substances contained in the drink help remove toxins from the body and also promote smooth weight loss.

Taking diuretics

This method should be used in extreme cases when other methods are ineffective. How to safely reduce body weight and recover quickly? Use natural diuretics - rose hips, lingonberry leaves, dry dill decoction, birch buds. Please make sure you are not allergic to these ingredients before use. Popular chemical diuretics: Furosemide, Novurit, Uregit, Lasix. Some of them are prohibited by the IOC.

If you decide to resort to this method, you need to know the specifics of using diuretics. You can drink the drug 5-6 hours before weighing, then intensive fluid removal will begin. The dose is selected individually. The weight reduction method is dangerous because potassium and magnesium salts, which are necessary for normal metabolism, are removed from the body. This can provoke gastrointestinal disorders and the development of heart failure.

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Colorful Diet

A colorful diet allows you to get rid of 4 kg in a week. The main principle of losing weight using this menu is a daily change in diet. On the first day you need to eat white foods:

Rice;
Boiled potatoes;
Chicken breast;
Fermented milk products without additives;
White fish (pike perch, hake, pike);
Cauliflower.

All food should be consumed in small portions throughout the day. You should refrain from consuming large quantities of carbohydrates. The second day involves eating red foods:

Veal;
Beet;
Red bell pepper;
Strawberry;
Cherry;
Tomatoes.

Although red grapes are on the list of allowed foods, you should not abuse them, as they contain a large amount of carbohydrates. The third day involves eating green foods:

Parsley;
Broccoli;
Asparagus;
Gooseberry;
Avocado;
Brussels sprouts;
Salad.

On the third day, you should pay much attention to salads made from fresh vegetables and herbs. Next comes Orange Day:

Pumpkin;
Carrot;
Orange;
Apricot;
Nectarine;
Marble cheese;
Mango;
Sea buckthorn.

The fourth day is very rich in carotene. Vitamins have a beneficial effect on the condition of the skin and hair. On the fifth day, the menu must be composed of purple products:

Red cabbage;
Black currant;
Blackberry;
Basil;
Plum;
Eggplant.

Purple foods have a beneficial effect on the kidneys and help the body remove excess moisture. The sixth day menu consists of yellow food:

A pineapple;
Corn;
Hard cheese;
Egg yolk;
Sweet yellow pepper;
Pomelo;
Yellow varieties of apples.

Most yellow foods contain large amounts of vitamin C. The last day is called clear and should consist of only water. If it is difficult for someone losing weight to stay on water alone, then low-fat kefir or yogurt without additives can be introduced into the diet.

Buckwheat diet

There are a lot of options for buckwheat diets and the choice of a specific menu depends only on the capabilities of the person losing weight. The buckwheat diet will allow you to quickly lose 4 kg. While some people can easily stick to a mono-diet, for most people who are losing weight, eating one product for 7 days is a difficult task. Those who want to try their hand can start with a mono-diet, and, if necessary, switch to a more balanced menu.

Be sure to read: How to eliminate a big belly or prevent its appearance?

One popular diet option looks like this:

Day of the week	Breakfast	Lunch	Dinner	Afternoon snack	Dinner
Monday	Buckwheat, poached egg, glass of kefir.	A slice of rye bread, 100 grams of feta cheese, fresh apple juice.	Chicken broth, grilled vegetables, green tea.	A glass of low-fat yogurt, 4 biscuits.	Buckwheat porridge, steamed hake, vegetable salad.
Tuesday	An omelette of two eggs, two slices of hard cheese, a slice of gray bread, green tea.	Cottage cheese casserole with apple, low-fat kefir.	Vegetable soup, steamed buckwheat meatballs with mushrooms, fruit smoothie.	Baked apples with cottage cheese, compote without added sugar.	Buckwheat, boiled turkey, grilled vegetables.
Wednesday	Buckwheat porridge, baked chicken breast, sliced vegetables, apple juice.	Fruit salad dressed with low-fat yogurt.	Rabbit soup with buckwheat, vegetable salad, green tea.	Vegetable casserole, berry juice.	Buckwheat porridge, veal and steamed vegetables, green tea.
Thursday	Buckwheat, stewed rabbit, sliced vegetables, green tea.	Fruit smoothie, a slice of brown bread, two slices of hard cheese.	Chicken noodle soup, grilled eggplant, fresh apple juice.	A glass of low-fat kefir, 2 oatmeal cookies.	Buckwheat, baked turkey, sliced vegetables, green tea.
Friday	Omelette, steamed buckwheat meatballs, fruit smoothie.	Plain yogurt, 2 oatmeal cookies.	Vegetable soup, veal stew, green tea.	Cottage cheese casserole with berries, apple juice.	Buckwheat porridge, chicken breast and steamed vegetables, low-fat kefir.
Saturday	Buckwheat, grilled beef, vegetable salad, green tea.	Baked apples with cottage cheese, compote without sugar.	Chicken broth with 2 poached eggs, stewed vegetables, vegetable smoothie.	Yogurt with berries, 4 biscuits.	Buckwheat, boiled turkey, sliced vegetables, green tea.
Sunday	Buckwheat porridge, steamed rabbit, tomatoes, green tea.	Fruit smoothie, cottage cheese casserole.	Chicken noodle soup, steamed vegetables, fruit drink.	Low-fat kefir, 2 oatmeal cookies.	Boiled buckwheat, grilled veal, stewed vegetables, green tea.

Diet for a week

You can easily lose 4 kg in a week with a one-week diet. The menu includes various products that alternate daily. On the first day you need to drink mostly water. A drinking day also allows you to include low-fat yoghurts and kefir, sugar-free juices, and smoothies in your menu.

Be sure to read: Rules and features of a fasting day during pregnancy

The second day is vegetable day. You are allowed to eat any vegetables in any quantity. The main requirement of the vegetable day is the absence of heat treatment of products. Salads can be seasoned with unrefined vegetable oils. The following oils are best suited for these purposes:

Corn;
Linen;
Pumpkin;
Sea buckthorn;
Sesame.

The third day, like the first, is drinking. The fourth day involves eating fruits and berries. For variety, you can make a fruit salad and top it with plain yogurt. You should refrain from eating grapes and bananas in large quantities.

The fifth day is protein. During the fifth day of the diet, you can eat white meat and fish, eggs, and cottage cheese. You can eat no more than 0.5 kg of food throughout the whole day. If necessary, someone losing weight can add a glass of yogurt or kefir to their diet.

The sixth day is also a drinking day. On the seventh day, you need to gradually exit the diet. To do this, it is better to adhere to a proper nutrition system.

Frequent split meals will allow you to refrain from overeating in the first days after finishing the diet. If you follow all the rules of the diet, you can lose 4 kg or more in 7 days.

How to lose weight in a bath

If you want to keep your heart healthy, visit the sauna no more than 1-2 times a week. How to lose weight correctly using a steam room? Start the procedure about a month before weighing. One trip to the bathhouse under normal conditions (not after losing excess body weight with water) helps to get rid of 1-3 kg. You can quickly lose weight in a steam room by adhering to the following rules:

To activate the sweating process, 5-7 minutes per session will be enough for you. Several short sessions with 15-20 minutes of rest in between are better than one long visit. The total time in the bathhouse is up to 30 minutes.
You should not drink water while vaping. If the thirst is very strong, rinse your mouth with an acidified drink. Also try not to drink water for about 3 hours after the procedure.
To lose weight, do not swim in the pool or take a shower after the bath. If you do everything correctly, you will learn from your own example how to lose 2 kg in 1 day.

Protein diet

A diet based on protein foods will help you quickly lose 4 kg. The main food for losing weight is:

Meat;
Cheese;
Cottage cheese;
Eggs;
Fish.

In the process of losing weight, you must refrain from consuming carbohydrates and fats. Instead of cereals, it is better to eat fresh vegetables. All meats and cheeses should contain a minimum amount of fat. The protein diet has one main contraindication - impaired kidney function. Chronic kidney disease can become aggravated if the diet menu is incorrectly selected.

How to get out of a diet correctly

Lost kilograms quickly come back if you exit the diet incorrectly. The main reason why rapid weight gain occurs is uncontrolled food consumption. After finishing the diet, you must follow the principles of proper nutrition for a week:

Fractional frequent meals;
Refusal to consume harmful foods;
Compliance with drinking regime.

While losing weight, nutritionists recommend exercising regularly. Performing exercises after finishing the diet will help you maintain your figure in shape, as well as smoothly and further reduce weight. Daily walking will provide the body with the necessary amount of oxygen and improve metabolic processes.

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.