Before you start, you need to realize that losing weight requires willpower, patience and work. But if you decide to do this, then take your time, try to progress little by little. The best outcome will be that you will have a new, healthy and comfortable lifestyle. If you can control yourself, you will begin to see results within 4 days. But if an important holiday event is coming up, and your extra pounds make you feel complex, then we’ll discuss how to lose weight in 4 days.
How much weight can you lose in 4 days?
Many people are interested in how to lose 4 kg in 4 days. It has been proven that a low-calorie diet combined with regular physical activity can lead to a loss of up to 1 kilogram per week, i.e. 0.5 kg in four days without harm to the body. Very low-calorie diets, consuming 800 calories or less per day, can greatly speed up weight loss, but are best done under the supervision of a doctor.
Research has shown that obese people on this diet could lose up to 3kg per week, or about 1.7kg in four days.
Calories
The success of losing weight depends on how many calories you can burn relative to the amount you eat. The more calories you burn, the faster you will lose weight. One kilogram of subcutaneous fat contains about 7,000 calories. This means that if you, for example, want to lose 0.5 kg, then you need to burn or undereat 3500 calories. Therefore, if you want to lose it in a gentle way in four days, then you need to create a deficit of 875 calories every day, that is, simply eat 875 fewer calories every day.
An average woman consumes 2000-2200 kcal daily. Remove sugar, baked goods and everything you like from your diet. Yes, it's tasteless and sad. But beauty requires sacrifice.
What do nutritionists say?
Doctors do not recommend that women eat less than 1,200 calories per day or men eat less than 1,500 calories per day. Since you are likely to eat much more than this, it is best to try to reduce your calories to this amount and it will lead to positive results very quickly. If you asked a nutritionist how to lose weight in 4 days, he would recommend that you lose weight gradually. With a minimum intake of 1200 kcal per day, your progress will be 500 g of fat in 4 days.
Try to calculate how many calories you usually eat in a day, and then clean up your diet and change your habits. Reduce portions and replace fatty, high-calorie snacks such as chips and cookies with vegetables and fruits, and replace alcohol and sugary drinks with water. You need to get the nutrients and vitamins you need from protein, vegetables, fruits, low-fat dairy products and whole grains, and not from foods high in saturated and trans fats, cholesterol, salt and sugar.
Basic rules for losing weight
Rules that will help you achieve maximum results when losing weight quickly.
- Complete refusal of salt - this seasoning retains water in the body, which causes swelling. This adds about 2-3 kg of excess weight. If you do not use salt, they will go away in 3-7 days. Visually this will help it look drier.
- Drink water - exclusively regular clean water, maybe mineral water, but not carbonated water. It cleanses of impurities, toxins and promotes the removal of excess fluid. In addition, water helps speed up metabolism and reduce hunger by filling the stomach. But it is important not to combine drinking with eating, and drink water 30-40 minutes before meals and at least an hour after.
- Do not eat at night - many studies have proven that in the evening the digestive system works much more slowly, late meals load the stomach and intestines, food is poorly digested and fatty deposits appear.
- It is necessary to eat often, but in small portions. The interval between meals should be 2-3 hours, and the serving size should not exceed 300 g. This helps to eliminate hunger as a cause of breakdowns and reduce the size of the stomach, which will also affect your waist size.
- The result can be achieved if you give up flour products, fried foods and all foods containing sugar.
- The consumption of coffee and alcohol should be minimized. Both of these drinks remove fluid from the body, which can lead to dehydration. Also, these drinks slow down metabolic processes and provoke a feeling of hunger. Therefore, it is recommended to drink 1-2 cups of coffee per day and no more than once a week - 150 g of dry wine. It is better to avoid alcohol altogether if its use is not necessary.
- Whatever nutritional system is chosen, fruits and cereals should be eaten in the first half of the day, and low-calorie vegetables and proteins in the second.
- All vegetables and fruits should be eaten in season to get the maximum benefit from them and not be poisoned by low-quality fruits.
- In order not to lose weight, you need to properly tune in to losing weight, find the motivation that suits a particular person, and plan to lose weight during the calmest periods of time.
- Physical activity, in particular cardio training, will help enhance the effect. It is best to do them on an empty stomach - it is before meals that fat is burned faster, and the metabolic processes launched during exercise contribute to rapid digestion.
What do fitness trainers say?
Exercise is another safe way to burn calories. For example, a person weighing 90 kg can burn more than 700 Kcal in an hour of slow running, 800 Kcal on a step machine, and 900 Kcal while jumping rope. Such exercises, especially in combination with a low-calorie diet, will definitely lead to a loss of 1 kg in 4 days. This means that you can lose weight in 4 days without harm to your health.
Experts recommend cardio for an hour 5 days a week, and strength training the other 2 days. As for cardio, you can choose what you like - be it running, cycling or a machine. Choose a speed at which you can talk. For strength exercises, try to engage all muscle groups and perform 8 to 12 repetitions per set of each exercise.
Physical activity, exercise
Any weight loss will be more effective if you supplement it with physical activity. In addition to the fact that they will increase energy consumption and calorie deficit, they will also have a positive effect on proportions and shapes. The following loads are considered the most effective:
- Cardio: running, cycling, jumping, walking, climbing stairs and elevated surfaces.
- Squats, lunges, variations of deadlifts with weights - when performing basic exercises, most of the muscles of the human body are used, and they are also considered the most energy-intensive.
- Breathing exercises, in particular, the “Vacuum” and “Cat” exercises.
Even if you start with walks and walk at least 1 hour a day at an average pace, and also give up the elevator, you can notice results within a week.
Speed up your metabolism
The faster your metabolism, the faster you burn fat. Include high-intensity cardio intervals because your body will burn calories for up to 24 hours. To do this, simply speed up for one minute and then return to normal speed for two minutes. Do this 5 times during your cardio exercises. In order to speed up your metabolism through diet, it is recommended to eat more protein, add pepper to your meals, drink cold water and green tea. This will help you lose 4 kg in 4 days.
Water for weight loss
Water plays a very important role in losing weight, so it is recommended to drink it during any weight loss. Since healthy weight loss involves removing toxins and excess fluid from the body, the water-salt balance must be constantly restored by drinking at least 8 glasses of water per day. This will help avoid dehydration, which is considered one of the main reasons for slowing metabolic processes.
In addition, water is fundamentally important for youthful skin - losing kilograms requires elasticity of the skin, then stretch marks will not appear. Moisturizing from the inside helps with this.
Drinking enough water is important for digestion as it prevents constipation and affects the consistency of stool.
Water also satisfies your appetite if you drink it before meals.
Psychologists and nutritionists say that problems with overeating are directly related to the fact that a person confuses thirst with hunger. They advise that every time there is a desire to eat something not included in the menu, drink water and wait 20 minutes. In most cases, this desire passes.
What if you need to lose significant weight in 4 days?
Every self-respecting woman knows how to quickly lose weight in 4 days. This is how girls differ from men; the only argument in favor of a positive outcome is that they need to lose weight quickly and a lot. And they are ready to do anything for this. And here begins a strict diet that no man can endure. But it’s easy for the weaker sex. So, how do we eat in order to remove the hated kilograms in 4 days. With this program you can lose 5 kg in 4 days.
First day. We don't do anything, we just drink water in any quantity. You can drink warm tea with lemon juice. This makes it easier to endure a hunger strike. By the way, this is a good chance to cleanse the body.
Second day. For breakfast we eat two eggs. You can boil them soft-boiled, or you can beat them with 100 ml of milk, a pinch of salt and herbs and make steamed eggs. Let's complement the dish with a slice of grain bread, 100 g of low-fat cottage cheese without sugar and a cup of green tea, also without sugar.
For lunch we will eat boiled or baked chicken breast and a salad of fresh leafy vegetables. Let's complement lunch with two pieces of low-fat cheese.
But there is no dinner.
The third day. For breakfast, two boiled eggs and a glass of milk. For lunch we will have boiled or baked sea fish (about 100 g) with a salad of cucumbers, cabbage and herbs. We skip dinner.
Fourth day. A couple of eggs in any variation with a small piece of whole grain bread.
Lunch will consist of a boiled piece of veal about 150 g and a vegetable salad. Grill zucchini, eggplant, broccoli or Brussels sprouts to add variety to your diet.
As a result, you can lose 4 kg.
How to lose 5 kg in 4 days? Add a little exercise in the morning to the diet indicated above. Walk at a brisk pace and do some stretching. This will burn more calories, and your energy expenditure will be higher, burning even more fat.
How to lose weight in 2 days and get rid of belly fat?
Even if you use a strict combination of diet and training, you can only lose a kilogram and a half of subcutaneous fat in two days. But who said that this is worse than losing nothing at all? Along with this fat, you will lose fluid and your belly will definitely shrink. And correctly selected shapewear will visually remove another kilogram. But remember that no matter the speed of progress, it is very important not to forget that rapid weight loss can also be risky. Assess your capabilities.
So, you have two days and you want to impress someone with your metamorphosis. You will have to arrange strict fasting days for yourself, sharply reducing your calorie intake.
A liquid diet or detox diet works great here. It is believed that the body spends more energy on soup than on solid food. And secondly, you will fill the entire volume of the stomach mainly with water, because 80% of the broth is water. Detox drinks contain important microelements and vitamins.
We eat only low-fat soups with vegetable broth without potatoes, since potatoes are carbohydrates and they will go straight to your fat depots. Choose cabbage, broccoli, zucchini, onions. Detox drinks can be purchased ready-made; they are in trend today and are available everywhere.
In these two days you will cleanse your body and lose weight.
When you go on a date, wear a knee-length black A-line dress. You will look even slimmer in it.
Risk
So, is it possible to lose weight in 4 days? If you really need it, then you can. But! Losing weight too quickly can be quite a risky decision. If you immediately start intense exercise and severely cut calories, you won't get very far. This will likely only increase the chance that you will fall back into old habits and quickly regain the weight you lost. Other “quick” weight loss methods, such as mono-diets or appetite suppressants, can lead to a lack of important substances and vitamins, fatigue, headaches and other negative consequences. Therefore, if you have any plan for losing weight, be sure to discuss it with your doctor.
IMPORTANT! Informational article! Before use, you should consult a specialist.
Weight loss treatments
The best procedures that are recommended to be followed in order to lose weight are:
- Visiting a bathhouse or sauna - excess fluid comes out, the body becomes drier;
- Massage - better corrective or general from a specialist, but self-massage at home using nourishing and moisturizing agents is also quite suitable;
- Massage and scrubbing while showering using special brushes;
- Taking baths with aromatic oils;
- Wraps using cling film with application of cosmetic compositions;
- Daily cleansing, nourishing and moisturizing the body skin.
