A well-chosen diet aimed at losing 4 kg in a week is a real opportunity for every woman to lose excess weight without harming her own health. However, for the week-long endeavor to truly be a success, anyone wishing to lose weight must undergo a full medical examination. This way it will be possible to avoid unforeseen situations when, in the desire to become perfect and slightly adjust their weight, people ruined their own health even in a week. The weight did not decrease.
Calorie calculation: how to calculate your norm?
How to lose 4 kg in a week with minimal loss of your health? It is best to stick to a balanced diet, but below your calorie allowance. First you need to calculate your basal metabolism. This is the number that the body needs to simply exist, sit, walk, sleep.
There are different formulas for men and women, they include the person's weight, height and age. Then the coefficients are used, which are assigned to workers of different types of work. So, those who do physical labor burn more calories than those who just sit in the office.
And several hundred calories are subtracted from the received norm to get a deficit, which will allow you to lose weight. If you take away about three hundred calories daily, then you can get a deficit that allows you to lose 4 kg in a week. Many programs for phones will help you calculate the calorie content of a particular dish. You will also need a scale to keep track of your food intake as accurately as possible. You also need to count everything. A piece of apple, a spoonful of sugar, a couple of spoons of mashed potatoes - all this can reduce the calorie deficit to nothing.
Physical activity
Strenuous training combined with a strict diet will not lead to the desired result. Of course, the weight will come off, but weakness and an exhausted appearance are not at all what you want to impress everyone with at an important event. Therefore, there is no need to use exhausting physical exercises. Moreover, if training was not previously a regular duty.
But it’s still worth increasing the amount of activity. Aerobic exercises, which help burn fat, have the greatest effect in losing weight. Aerobic exercise is easy even for physically unprepared people. It is enough to fill 4 days aimed at weight loss with physical activity. Namely:
- Walking in parks or around the city center;
- Swimming;
- Riding a bicycle.
In combination with a diet, such physical activity will not only help you lose extra 4 kg, but will also tighten your silhouette, strengthen your muscles and have a positive effect on your appearance.
Single rule
Whatever diet a person ultimately chooses, if there are rules that he needs to follow. This can safely include the drinking regime. Some people mistakenly believe the norm is one and a half to two liters daily. In fact, everything is a little different.
According to the World Health Organization, you should drink enough water every day. It is calculated simply - 30 ml for every kilogram of weight. That is, with a weight of sixty kilograms, a person should drink 1.8 liters daily. This allows you to avoid swelling and remove excess fluid. You can lose 4 kg in two weeks simply by normalizing your water balance, flushing out all stagnant fluid from the body.
Mono-diet: pros and cons
Many people offer mono-diets as an answer to the question of how to lose 4 kg in a week. This is a type of nutrition in which only one main product is consumed. The advantage of this diet is that it is low in calories. If you stick to it for a few days, you can quickly lose weight. You can also use it as a relief for the body, for example, one day a month.
The disadvantages are also on the surface. Due to limited nutrition, vitamin deficiency may occur. Also, low-fat foods are often chosen as the basis for such a diet, which is not very beneficial for beauty and women's health. In addition, such nutrition is a real test of willpower. Therefore, you should adhere to it only after the advice of specialists.
Is it possible to lose weight in a week
The optimal rate of weight loss (without harm to the body) per week is considered to be weight loss of up to 6 kg, depending on the initial body composition. At the same time, it is important to remember that express weight loss methods give a short-term result, which goes away very quickly, because weight loss is achieved by removing water from the body and reducing muscle mass. The fat layer remains intact, and the body experiences stress. If we are talking about gradual weight loss, then the weekly loss rate will be about 1.5 kg.
Oatmeal – filling and healthy
This option on how to lose 4 kg in a week involves eating oatmeal. You can lose about a kilogram in a day, so it’s worth alternating a mono-diet day with a normal, balanced diet.
During this type of diet, the consumption of oatmeal, kefir, green tea, and herbal infusions is allowed. Everything else is prohibited on days dedicated to diet. In this case, losing 4 kg in a week is quite possible. The advantage of oatmeal is that it is healthy and filling. After all, it is a slow carbohydrate.
Reviews and results
- Maria, 26 years old: “... The most important thing in this diet is that you are guaranteed to get minus 4 kg on the scales. I love healthy food, it’s easy and pleasant after it, a feeling of renewal, so I regularly eat fish, turkey and salads, at least once every 1-2 months.”
- Elizaveta, 17 years old: “... At first my mother didn’t understand how I eat unsalted lean meat and raw carrots with cabbage, but once I tried it myself and now we don’t have mayonnaise, sugar and spices on the table, we love the products just the way they are.” .
- Victoria, 32 years old: “... As a mother and an office worker, split meals are not suitable for me, but when I manage to carve out a few days, I immediately try diets. It’s this kind of balanced menu that I like the most, because you can eat deliciously, do your favorite yoga, drink green tea and meditate, while the weight comes off steadily, and your figure transforms and becomes simply irresistible.”
Sample menu: list of products
An approximate menu for the days when the oat diet is used is as follows:
- The morning begins with a glass of drinking water on an empty stomach. Its temperature is not important; you can drink it warm or cold. If there are no stomach problems, you can add a little lemon juice to it.
- After thirty minutes you can eat oatmeal with water. If desired, you can add a little salt. If you accompany your diet with enough water, there will be no problems with fluid retention.
- In between main meals, you can drink kefir with a fat content of one percent.
- Lunch and dinner coincide with breakfast.
To diversify your menu on this day, you can try pouring kefir over the cereal and letting it sit for a couple of minutes. This is an easy way to lose weight, 5 kg will fly away instantly in just a week of eating this way.
Menu (Meal Schedule)
On day I
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| Dinner |
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| Afternoon snack |
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On day II
| Breakfast |
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| Dinner |
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| Afternoon snack |
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| Dinner |
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On day III
| Breakfast |
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| Dinner |
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| Afternoon snack |
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| Dinner |
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On day IV
| Breakfast |
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| Dinner |
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| Afternoon snack |
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| Dinner |
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What are the diets?
As mentioned above, it is good to alternate a mono-diet with other types of nutrition. This will help you not to break down, and it will also be more beneficial for the body. Therefore, what can you eat between days with oatmeal? It is best to take foods rich in protein and fat. This will restore all nutrients.
It is also worth remembering that the body is under stress, so you should not overload it with heavy food.
So, an excellent option would be grilled or boiled chicken breast. Lots of fresh vegetables, a small amount of fruit. You can also include avocado or unrefined oils.
Use of colonic lavage
This procedure can be carried out simply by using an enema or using colon hydrotherapy. In the latter case, the intestines will be flushed with ten liters of warm liquid. This way you can get rid of 5 to 15 kilograms. When deciding on this procedure, you need to understand that it may be accompanied by certain risks. If done incorrectly, you can get an infection or cause a convulsive reaction. Therefore, you should go for intestinal lavage to special medical institutions, where you will also be consulted by a doctor .
Colon hydrotherapy negatively affects the intestinal microflora and can also lead to certain complications. This event is considered a last resort measure to help reduce your weight.
Balanced nutrition: Hayley Pomeroy's diet
Another option that will tell you how to lose 4 kg in a week is the Hayley Pomeroy diet. This woman admits that the more she weighs, the faster the kilograms slip off. So, in one week you lose from three to five kilograms. Much depends on the starting weight. It is also worth noting that the original diet is designed for 28 days, that is, four weeks. However, you can also use it for short-term weight loss.
The second name for this type of nutrition is “Diet to speed up metabolism.” It includes foods that contain proteins, fats and carbohydrates. However, the basic principle is the separation of these elements into phases. The advantage of this food is that it is satisfying, there are practically no breakdowns (reviews confirm this).
What are the types of weight loss?
There are three types of how and in what time you can lose extra pounds:
- Early drop. The period takes up to 3 months, where you will have to reduce carbohydrates in the diet, as well as reduce portions in general, plus you need to give up caffeine and even tea. In physical terms, you need to increase your training activity, go to the sauna, and increase sweating by playing sports in warm clothes.
- Accelerated drop. Should take one to two weeks. To the restrictions described above, several more are added, namely, you cannot touch salty and various sauces, limit your water intake, also visit steam rooms and constantly train.
- Intense shedding. Here the weight is lost in just a few days. So for better results, the use of natural diuretics and diuretics is allowed.
What is not allowed on this diet?
The list of prohibited foods, quite expectedly, includes sugar and alcohol. As you know, they do not carry nutritional value, but attract empty calories and whet the appetite.
However, the list further includes:
- wheat;
- corn;
- dairy products;
- caffeine in the form of coffee, tea.
According to the creator of the diet, the first three points are often pumped up with harmful substances and hormones, which disrupts metabolism. Caffeine is addictive and retains fluid in the body.
Hayley Pomeroy's Basic Nutrition Principles
What is this diet about? You need to eat well. Some people mistakenly believe that there is only one answer to the question “how to lose 4 kilograms in a week” - no. However, Pomeroy, on the contrary, insists that you cannot starve!
In the first phase, which lasts two days, you need to eat a lot of healthy carbohydrates. That is, you can eat cereals, a lot of fruits, and proteins.
In the second phase, they consume a lot of protein, supplying it with green vegetables and herbs.
The third phase includes fats, carbohydrates and proteins. It's simple.
Proper distribution of calories
Monitor not only the number of calories, but also the amount of fat, protein and carbohydrates in food. A standard healthy diet includes 16 grams of protein, 9 grams of fat and 75 grams of carbohydrates. To lose weight, the protein norm should be increased to 22 g, and the fat norm should be reduced to 5 g per 100 grams of food consumed.
Increased amounts of protein are necessary to prevent your muscles from burning during exercise.
Sample menu for the week
How to lose 4 kg in a week without feeling hungry? Try this diet!
On Monday, you should start your day with oatmeal and fruit. For a snack, eat any other fruit or berries. Lunch should consist of cereal with meat. For example, buckwheat with chicken breast. It's better to add a couple of slices of cucumber. Also eat fruit for dessert. It is worth snacking on berries or fruits. For dinner you can eat fish with crumbly cereal and add a couple of tomatoes. On Tuesday they eat according to the same principle.
Wednesday and Thursday are protein days. So you can start your morning with a three-white omelette, add a lot of dill or green pepper. They also snack on protein. Pieces of boiled chicken mixed with cabbage are excellent. This kind of salad can be seasoned with lemon juice. For lunch, lean fish with stewed broccoli is great. For dinner you can cook squid or chicken with a green salad.
From Friday to Sunday - a little paradise. You can add fats. Therefore, breakfast may look like this: oatmeal with fruit, flavored with a salad of fresh vegetables with a drop of olive oil. For lunch, you can make sandwiches from whole grain bread, without wheat, with turkey and green salad. A snack can be a salad with vegetable oil or nuts. For dinner, you can cook fish or chicken with a portion of porridge and fresh vegetables.
Losing weight before a vacation or some event is quite possible. However, it must be taken into account that it is the water that leaves first, and the volumes decrease due to getting rid of edema. But sometimes that's enough. In order not to harm your health, it is enough to eat a varied diet, alternate foods and adhere to the drinking regime. Starving is simply dangerous for the body! Therefore, it is better to choose a diet that will be as comfortable as possible for a particular person. You can also use fasting days, which help the body cleanse itself. However, after them you should not immediately load your stomach with heavy food. Moderation in everything is the main rule of any diet or nutrition system.
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.
