Losing weight quickly requires a commitment to a healthy diet and exercise. Typically, a reduction of 3,500 calories will reduce weight by approximately 0.45 kg. This daily plan will help you lose weight within 4 days and develop a habit that will result in a weight loss of 0.45-0.9 kg per week.
Step
Method 1 of 5: Day One: Improving Your Diet
Step 1. Visit the nearest market or supermarket
Stay in the store and buy fruits and vegetables. Every time you eat, more than half of your plate should be vegetables.
- Aim to replace processed foods, such as bread, with complex carbohydrates from fruits and vegetables.
- Choose high-carbohydrate vegetables such as pumpkin, beans, sweet potatoes, peas, carrots, beets and greens. These vegetables will help you feel full longer than eating bread, rice or pasta.
- Pair with low-carb vegetables such as avocado, peas, tomatoes, peppers, broccoli, mushrooms, spinach, lettuce, chard, asparagus and white squash.
- Make sure your food consists of a variety of colors. Buy fruits and vegetables in red, green, orange, brown, blue and other colors that are easily available. Various colors indicate a variety of nutrients and a balanced diet.
Step 2. Eat a breakfast of 300-400 calories within 90 minutes of waking up in the morning
Breakfast after waking up gives your metabolic system a "shock" and your body burns calories for the day instead of storing fat.
Try a high-protein breakfast, such as Greek yogurt, oatmeal, quinoa, egg white omelette or a large smoothie
Step 3. Reduce your portion sizes by 25%
You may want to reduce the total number of calories you consume by 25% in 4 days, and reducing the portion of fatty foods is a good way to achieve this goal.
- Replacing processed foods with fresh foods is also a way that will reduce your calorie consumption.
- Don't skip meals. You should still eat 3 times and eat 2 snacks every day. Try to limit your snacks to one serving of protein or one serving of fruit and vegetables.
- If you have been using a 2,000-calorie diet, you need to reduce it to 1,500 calories. If you have been using a 2,500-calorie diet, you need to reduce it to 1,875 calories in 4 days.
Step 4. Replace fatty protein with lean protein
- Replace regular dairy products with nonfat dairy products. In a high-protein diet, consuming nonfat Greek yogurt every day will help you lose weight faster. Fatty plain milk and cheese will add to your weight. Choose lean protein products for the next 4 days.
- Eat salmon, tuna, mackerel, turkey, chicken, and beans or lean meats for lunch and dinner for these 4 days.
- Consume 1 serving of almonds or 1 serving of Greek yogurt as a post-workout snack, starting on day two.
Step 5. Eliminate calories in liquid form
Drink only water, tea or black coffee without sugar for 4 days.
- Alcohol, fizzy drinks (including diet types) and coffee with sugar will add hundreds of calories to your diet.
- Drink 2-3 liters of water every day. This will make you look slimmer because water removes sodium deposits in the body while reducing water weight.
- Drink 1 cup of coffee before exercise. Research shows that this will help you to exercise harder and burn more calories.
Step 6. Make all of these changes over the next 4 days, but consider doing them in the future as well
- Doctors agree that a low-carb diet and a yo-yo diet will only result in weight gain when you return to a normal diet. This pattern is also too harsh for your body. The best way to lose weight is to change your diet and include fresh foods, lean protein and whole grains in your daily diet.
- Recent research has shown that eating a low-carb diet 2 or 3 days a week will help you lose weight. After these first 4 days, you will add whole grains to your diet, but you will need to replace refined carbohydrates with low-carb vegetables every 2 days.
Method 2 of 5: Day Two: Exercising with Intervals
Step 1. Take exercise classes at 1 hour intervals every day for the next 3 days
Some good choices of exercise classes to lose weight are boot camp, booty barre, aerobics combined with additional weights on the arms and other classes that combine muscle training and cardio.
- Learning intensive interval training from a trainer will help you burn approximately 600 calories in 1 hour.
- If you prefer to do your exercise alone, make sure that you work out for 1 hour, with 30 minutes of intense interval training and 30 minutes of muscle training.
Step 2. Perform muscle exercises for each body part in turn
Work your upper body on the second and fourth day. Work the lower body on the third day.
- To speed up weight loss, you should do 30 minutes of muscle training each week.
- Make sure that you give your body a day of rest before starting your intense workout again.
- Be prepared for muscle fatigue. You should choose your weight based on the number of pounds you can lift for 8 reps in 2-3 sets. After this, you shouldn't be able to lift any more weights directly, and this condition is known as muscle fatigue.
- Lifting weights that are too light will not increase your metabolism.
- Lifting heavy weights intensively will burn approximately 150-300 calories every half hour.
Step 3. Stretch and sleep regularly
If you previously had a less active lifestyle, exercising for 1 hour for 3 days in a row will make you tired and feel sick.
- Stretch for 15 minutes after every 1 hour of exercise. Focus on each muscle area for 2-5 minutes.
- Get 30 minutes to 1 hour more sleep each night. Your body needs to rest and rebuild its stamina. Make sure that you always sleep for at least 8 hours every night.
Method 3 of 5: Day Three: Visualization of Results
Step 1. Record your goals in a journal
Write down the reasons why you want to lose weight this week.
Include long-term goals. Ask yourself, what is your motivation for losing weight, both in the short and long term
Step 2. Visualize that you are reaching your goal each time you are about to give in to the temptation to give up your efforts
Step 3. Practice careful eating
If you feel that you are very easily tempted when it comes to food, try to make each mealtime a time to taste and really enjoy the taste of the food.
- Don't eat out. Research shows that we consume more calories when we eat together with other people and when we drink alcoholic beverages.
- Don't eat while watching television. Your attention will be distracted, so you will eat more and not realize that you are full.
Step 4. Make a plan to reward yourself
Choose a way to reward yourself after you've lost weight this week.
- Choose foods that help you to eat healthy on the fifth day later. Choose a serving size of up to 300 calories.
- Consider rewarding yourself by buying something you've been craving for a long time.
- You can also choose a gift in the form of a particular experience, such as going on vacation.
Method 4 of 5: Day Four: Counting
Step 1. Add up the total calories you have removed from your diet for these 4 days
For example, reducing 500 calories per day for 4 days results in a total of 2,000 calories being reduced
Step 2. Add up the total calories you have burned through exercise
For example, burning 600 calories in exercise class every day for 3 days results in a total of 1,800 calories burned
Step 3. Add up the total calories lost through dietary changes and through exercise
If the total exceeds 3,500 calories, you should have lost about 0.45 kg.
- Losing weight by 0.45 kg in 4 days is very fast.
- If you keep doing this, you can lose another 0.9 kg in the next week.
- Losing weight by 0.9 kg per week to 3.6 kg per month is a goal that is both healthy and visible.
Step 4. Try wearing clothes that felt tight 4 days ago
While your weight figure will change throughout the day, if you reduce the size of your arms, legs, stomach and chest, you are making good progress toward healthy and real weight loss.
- After trying to put on old clothes again or taking your measurements, try weighing yourself. Weigh yourself only once per week, at roughly the same time each time.
- Always remember that as you burn calories, you will also gain muscle mass. The increased muscle mass will probably keep your figure from losing weight quickly, but the muscle layer burns more calories than the fat layer, so you'll see more satisfying results in the long run.
Method 5 of 5: Additional Tricks
Step 1. Walk or cycle in your daily activities
In addition to any changes you've made, add a 30 minute to 1 hour walk or bike ride before and after work.
This will add 300-400 calories burned in each trip
Step 2. Drink an approx. 0.5 liter glass of water before each meal
You will feel full faster and this will reduce your calorie intake.
Step 3. Replace 1 meal per day with vegetable soup
- Soup can be filling and contribute very few calories. You will reduce 200-400 calories on every meal you replace with vegetable soup.
- Some diet patterns suggest you to eat soup alone without any other food to detoxify the body and lose weight very quickly. This vegetable soup diet is healthier than the juice diet.
- If possible, cook your own soup. Factory-made soups that are sold in many stores contain thickeners and preservatives, while homemade soups contain more nutrients.
- This does not include soups containing pasta or meat.
Step 4. Try body wrap
Visit a spa and get a body wrap treatment that uses a special wrapping layer to reduce water weight and make skin look firmer.
- Lipase body wrap treatment can reduce fat around the skin surface.
- If you don't want to do a body wrap, go to a sauna. You may be able to shed some water weight from your body after 20-30 minutes of being in hot, dry air. Drink plenty of water to reduce the risk of illness and dehydration.
Step 5. Do housework
Gardening, mopping floors, vacuuming and walking up and down stairs can all help with weight loss.
