The scourge of modern society is the desire (sometimes too obsessive) to be thin. Such conditions are dictated to us by current fashion. And both men and women want to follow it. They exhaust themselves with cruel diets and exhausting workouts. But the main source of energy is food. If the body does not receive nourishment, then where will it draw strength? Naturally, from internal reserves. Ultimately, this will lead to a deterioration in your general condition at best, and to serious illness at worst.
If you have an important event coming up and you urgently need to lose 5 kg in 4 days , then first of all you must approach your upcoming weight loss responsibly. Any deviation from the set path may result in you not being able to achieve your goal within the given time frame.
Diet “Cleansing”
How to lose 4 kg in 4 days with the help of an appropriate diet?
Before following it, you should consult your doctor. The diet is contraindicated in the presence of chronic diseases of the digestive tract.
In order to lose weight in 4 days, it is recommended to prepare the following dishes:
- You need to take 3 pre-peeled cucumbers, 0.5 kg of celery, 0.45 kg of green salad, 1 lemon. The above ingredients are thoroughly ground in a blender. A small amount of boiled water is added to the resulting slurry. The volume of the dish is adjusted to 2 liters. Smoothies are consumed throughout the day at intervals of 2 hours (0.2 liters per serving).
- In a blender, grind 2 larger pears, 0.5 kg of cranberries, 0.25 kg of spinach, 800 grams of oranges, previously peeled. The resulting mixture is taken in equal portions three times a day.
- Grind a small amount of wheat germ (about 4 tablespoons) in a blender. Add 700 grams of apples, mashed to a puree, to the resulting mass. Add 20 grams of liquid honey to the dish. The resulting mixture is consumed in 5 doses throughout the day.
When following a diet, it is prohibited to add sugar and salt to dishes. After its completion, you should adhere to the salt-free menu for 7 days.
Choosing physical exercises for every day
How to lose 2 kg in a day
To lose 4 kg in 4 days you need to apply both dietary restrictions and be physically active. Intensified training during strict diets should not be performed, because this will lead to malaise and the appearance will be exhausted.
However, physical activity should be increased. The best option in this case would be aerobic exercise. They help burn fat deposits well. Even people who have no physical training can perform them.
Walking and running every day
Such exercises include:
- walking, preferably somewhere in the park;
- swimming exercises;
- a ride on the bicycle.
Such simple exercises will help tighten your muscles and have a positive effect on your appearance.
“Actor’s” diet for 4 days
The “Actor’s” diet is designed for 4 days. It helps to get rid of extra centimeters before an important performance. The actual question is: how much weight can you lose in 4 days? With the help of an appropriate diet, you can lose from two to five kilograms in four days.
Be sure to read: Losing weight with pleasure or intuitive eating
You can lose weight for 4 days using this weight loss technique by following the following recommendations:
- During the first three days of the diet, drink about 2 liters of clean water. In the last 24 hours, it is recommended to completely exclude water from the diet;
- When losing weight, you should avoid intense physical activity due to a poor diet.
There are two varieties of the “Acting Diet”: alcoholic and non-alcoholic. The effectiveness of both weight loss methods is the same.
When choosing the alcoholic version of the “Acting” diet, you must adhere to the following diet:
- On the first day, it is recommended to eat boiled brown rice and drink tomato juice;
- During the second day of the diet, low-fat cottage cheese and kefir are consumed;
- The diet for the third day of the diet consists of white wine and tea;
- On the fourth day, drink about 700 ml of dry wine with a small amount of cheese.
An approximate menu for the non-alcoholic “Acting” diet is presented in the table below.
| Diet days | Option one | Option two |
| First | Fresh tomato, brown rice | Fresh tomato, rice |
| Second | A sufficient amount of low-fat kefir | Low-fat kefir |
| Third | Fish fillet | Variety of seafood |
| Fourth | Grape | Watermelon |
Ingredients for fast weight loss
Before you begin to realize your dream, you must carefully prepare for each of its components:
- psychology of weight loss;
- physical component;
- diet.
Each of them is important in its own way. Only through joint interaction will they help you achieve quick results. Below is a little more detail about each of them.
Weight loss plan “Vitamin”
This diet is relatively easy to tolerate. It provides the body with a lot of nutrients. In order to lose weight in 4 days without much effort, you must follow the menu given in the table.
| Diet days | Breakfast | Lunch | Dinner | Afternoon snack | Dinner |
| 1 day | A serving of sweet pepper and cucumber salad, dressed with flaxseed oil, 200 ml of green tea | 1 apple | 100 grams of fish or boiled chicken fillet with vegetables | 2 tangerines | A portion of stew made from eggplant and zucchini |
| Day 2 | 0.15 kg of salad of cucumbers, tomatoes and herbs. It is recommended to season the dish with olive or flax oil. It is recommended to drink food with herbal tea | 200 ml curdled milk | 200 ml celery soup, a portion of grilled vegetables, tea | Several cucumbers | 0.15 kg stewed cabbage, tea |
| Day 3 | A serving of fruit salad, 200 ml kefir | 1 orange | 0.15 kg fruit salad dressed with yogurt | 2 oranges | 2 kiwis, 0.2 l kefir |
| 4 day | A serving of vegetable salad with flax oil, herbal tea | 2 kiwi | 0.1 kg chicken with vegetables, 150 ml green tea | 2 apples | A portion of vegetable stew, green tea |
Be sure to read: Can a woman lose weight quickly after 50?
Psychology of weight loss
As you know, all our decisions, aspirations and will come from the head. Only a strong incentive can push you forward at the moment when it becomes unbearably difficult for you. The following actions can help you overcome yourself at the right time:
- Imagine a picture in your head with the parameters of your dreams as clearly and vividly as possible (as an option, put a screensaver on your phone or hang a poster on the refrigerator).
- For a short 4 days, concentrate intensely on your goal, let it take hold of you. Live these days only with thoughts of her.
- Be prepared for the upcoming difficulties, immediately set a position for yourself not to give up, no matter how difficult it may be for you.
- Don't look for a reason to leave your goal. Don't feel sorry for yourself!
If you follow all the above tips, you can be sure that the result will not take long to arrive.
How to lose weight in 4 days with carrot and apple diets?
Carrots help you lose weight. It activates the functioning of the digestive organs and improves metabolism. The vegetable helps remove toxic substances from the body. Carrots saturate the body with vitamins, sodium, phosphorus, potassium, and calcium.
The root vegetable contains folic and ascorbic acids. Carrots contain quite a lot of fiber, which has a beneficial effect on intestinal function and helps eliminate cholesterol. The vegetable also contains iodine, which helps improve thyroid function.
The carrot mono-diet menu includes two main dishes:
- Grated carrots seasoned with vegetable oil;
- Carrots with lemon juice, honey.
It is recommended to eat 1 kg of vegetables throughout the day. With this diet you can lose up to 3 kg in 4 days.
If desired, on day 4 of the diet, the daily menu is supplemented with a slice of bread made from rye flour and a small amount of baked potatoes. To quickly lose weight in 4 days, it is recommended to drink clean water and herbal tea. After its completion, they go to the regular menu. At the same time, the consumption of fatty foods and sweets should be strictly limited.
A carrot mono-diet for 4 days is contraindicated in the presence of severe diseases of the digestive tract. This method of losing weight should be avoided during pregnancy. The carrot diet is not practiced during breastfeeding.
How to quickly lose 4 kg in 4 days? It is recommended to include apples in your diet, which are ideal for dietary nutrition. They contain many useful substances:
- Fiber, which gives a feeling of fullness for a long time;
- Vitamins and minerals that help improve immunity;
- Fructose, which helps reduce cravings for sweets.
Apples activate the process of fat breakdown. Fruits extremely rarely cause an allergic reaction. They can be eaten without strict restrictions.
An approximate menu for one day of the diet is presented below. For breakfast you need to eat two apples, previously peeled, for lunch you need to grate two fruits. A small amount of cinnamon is added to the resulting mass. Dinner consists of 100 grams of fruit puree, dinner - one fresh apple without peel.
Be sure to read: Rules of a low-fat diet and its effectiveness
If you feel an acute feeling of hunger, you can eat one additional apple. In total, it is recommended to consume no more than 1.5 kg of fruit per day. Preference should be given to apples of sweet and sour varieties.
Advice from nutritionists and fitness trainers
How to lose 2 kg in 2 days
We can highlight the following recommendations from experts on how to lose 4 kilograms in 4 days:
- During the period of weight loss, it is necessary to exclude sweets, starchy foods and foods that contain high amounts of sugar. You should also not eat fried, smoked, salted or fatty foods.
- Reduce salt intake as much as possible.
- It is recommended to keep a food diary in which you record the foods you eat during the day, indicating their calorie content. You should not consume more than 1,000 calories per day.
Diets and advice from nutritionists
- You can eat no more than 400 calories for breakfast.
- Drink water 20 minutes before meals and 40 minutes after.
- It is possible to repeat a diet that involves rapid weight loss after a month.
- During the period of losing weight, you need to get enough sleep and take vitamin complexes.
- During the diet, it is worth visiting a bathhouse or sauna, which helps burn fat and remove excess moisture from the body.
- To reduce the fat layer and to disperse the blood, it is recommended to do a massage.
- To keep your skin smooth and elastic, you need to do wraps.
- To nourish the skin, it is worth applying creams containing seaweed or essential oils.
Losing 4 kilograms in 4 days is quite possible. It is important to choose a suitable diet, strictly follow its principles and be physically active. This approach will allow you to quickly and effortlessly say goodbye to extra pounds.
Physical component
Exercising, or to be more precise, physical exercise, helps burn muscle mass and strengthen muscle structures. However, as mentioned earlier, the body still needs to be fueled, no matter how strict a diet you follow. There are also a few principles here that it would be wise to follow:
- The load should be moderate, that is, one that you can take without much strain.
- Make a training plan for several days. It is advisable if after four days you do not stop exercising.
- If you are not competent enough in the field of drawing up training programs, then turn to professionals.
- Don't forget that sport is good only when properly combined with relaxation.
- Don't get carried away with the same exercises and workouts. You will quickly get bored with them and you will lose interest in classes. Combine cardio training with strength training, don't forget about stretching and gymnastics.
