How to lose 4 kg in a month - an effective weight loss program

It often happens that for various reasons a person needs to lose weight by a certain number of kilograms over a fixed period of time, for example, 4 kg in a month. Just losing that number of extra kilos to a fat man weighing 100-odd and a slightly plump girl with a couple of extra kilos is not at all the same thing, because the efforts (diet and exercise) aimed at quality weight loss in these cases will be completely different, but There are several universal tips on how to lose 4 kg in a month, which will be discussed below.

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.

Ralph Lauren pre-fall collection…

Hello, dear readers of the fashion magazine crossfashion.ru! Returning from a trip to the sea and stepping on the scales, I was surprised to find that the usual numbers had decreased by as much as 4 kg! I even thought that my measuring device was broken, but the youngest offspring grew up and gained weight during the rest, which means the scales worked not only in the downward direction! Having measured the volumes, I was convinced that I had indeed “shrinked” by a size, so I decided to analyze “how did it happen?” and share my thoughts with you.

In the article “Do you want to lose weight forever? Get used to being slim!” I have already said that losing weight and, most importantly, maintaining weight is not the final goal, but a constant process or even a good habit, the formation of which is worth spending time and money on. But to come to this idea, I had to rethink a number of attitudes that had been laid down since childhood and allow myself to step out of the usual framework. So…

No need to invent difficulties for yourself!

I belong to a generation that managed to absorb many of the attitudes of the Soviet era and, at the same time, easily integrated into modernity. I am not afraid of the speed of technology development, I am not afraid of changes in society, but at the same time I live with a clear understanding that “without labor (difficulties) you cannot fish a fish out of a pond.” The latter was true both then and now, but “from different angles.”

In the past, difficulties were presented and perceived as something necessary to achieve the final result. Who doesn’t know the famous phrase of the classic of Russian literature:

It was a kind of installation that, in my opinion, disfigured thousands of lives! It fit perfectly into Soviet realities, when the ability to get something or receive more than everyone was entitled to was considered the greatest advantage.

But times have changed, but the attitudes remain the same! And since there is no need to obtain the blessings of life through roundabout ways, other values ​​should be declared unattainable. “I am not slim enough, beautiful enough, young, long-legged enough (underline as appropriate), so I will fight and buy my slimness through suffering, as Dostoevsky bequeathed!”

The understanding of this came to me after a conversation with a relative, who, having learned that my youngest son goes to kindergarten on a special bus for a very long time, could not understand how I do not suffer from the early morning and do not deliver the child to kindergarten, but only take him to bus stop and, if I want, then go back to bed? “But it’s too easy,” she told me! Yes, it’s easy, but why should it be difficult?

After some time, I realized that many difficulties in my life arose only because I myself searched hard for them or organized them!

How does this relate to losing weight, you ask? Yes directly! “I can’t lose weight, it’s so difficult, such efforts, restrictions, physical activity”! And laudatory comments to articles of people who have lost weight: “you have such willpower, you are a fighter,” etc. - aren’t they talking about overcoming and difficulties? Or the exhortations of nutritionists who need to sell theirs. Yes, you can! There is nothing complicated about it!

Obesity, overeating and passion for unhealthy foods - it is, first of all, in the head! Somewhere next to the attitude “you can’t” and “only by overcoming difficulties can you get results.”

Consult your doctor

Another point that strengthened me to monitor my nutrition not occasionally, but constantly, was a consultation with a doctor who, after doing a series of studies, clearly indicated the amount of excess fat in the body and calculated the daily calorie intake taking into account my height and physique. What was most inspiring was that the doctor never used the word “rule out.” In your case, he told me, you need to reduce the portions of sweets, flour and fatty foods, and move a little more. Neither starve, nor kill yourself in the gym, nor exclude it from your diet completely, but only limit and reduce! Is it difficult? No, of course not!

And the most amazing thing is that the doctor didn’t tell me that I couldn’t do it or that limiting sweets was a universal difficulty, he simply stated a fact: do you want to continue to look young, fit and lead an active lifestyle? Follow the recommendations! Do not want? As you wish…

Having completely given up foods that were harmful to me (chips, foods flavored with monosodium glutamate and other chemical components, foods with hidden salt, etc.), I began to feel much better; I haven’t gained an ounce in a year and even lost weight, but this summer I wanted to lose a few pounds to reduce the sagging skin on my face and neck. And I succeeded!

What did I do?

Everything was the same: I counted calories, tried to eat clean food, moved and slept. The last one was the most difficult, because the attitude of “overcoming difficulties even where there are none” was one of the key ones in my life, and what could be more difficult than working without sleep?

“We now know that lack of sleep increases the release of the stress hormone cortisol. Those who don't sleep enough also have an imbalance between two hormones: leptin, produced by adipose tissue, and ghrelin, which stimulates appetite. Leptin, which signals the brain to satisfy hunger, was 20% less than necessary in those who sleep little, so the signal was weaker, and ghrelin was 20% more, so the feeling of hunger increased. Ultimately, the coincidence of these two signals leads to excessive food consumption." (With)

But this time I stopped inventing difficulties for myself, and slept as much as I wanted. By the way, my husband, who also started going to bed earlier, lost 5 kg in a month.

I ate what I like

I think the success of losing weight largely depends on whether you like the foods you eat or not? That is why I do not accept any mono diets or diets that specify what and when to eat. I like fish, fruits, rice, raw vegetables, chocolate, nuts and coffee, hence my diet consists of fish, vegetables, fruits, rice, coffee, nuts and chocolate.

I also don’t like to cook, which is entirely to my advantage! A large number of raw vegetables, including cucumbers, tomatoes, bell peppers, zucchini, onions, cabbage - an excellent side dish or even dinner. Sometimes I eat fried potatoes, pizza, sweets or spaghetti, but in trusted establishments whose chefs do not use chemical seasonings like MSG.

This summer's discovery is scrambled eggs with vegetables! Tasty, satisfying and healthy.

The physical activity in the first half of the month was home workouts with an emphasis on cardio, and in the second half, walks to the beach and no exhausting exercises!

Many trainers advise doing exercises through strength and overcoming pain, but I know that in my case it will work exactly once - the first, it’s also the last, so I prefer regular physical exercises that give a charge of vigor, and do not exhaust me to the point of blurred vision.

In general, when it comes to losing weight, less is better than “aortic rupture,” but once, it seems to me...

What does this approach provide?

— weight steadily decreases and does not return again — the habit of eating right and exercising is developed

- you don’t have to starve, deprive yourself of dinner or small food pleasures

— the condition of the skin, hair and nails improves — cellulite decreases — an easy attitude to life is developed

And, of course, self-esteem grows, and this is as important as stable weight and a fresh complexion.

Have a good day!

More on the topic:

How I lose weight: month two

About weight loss, diet correction, dairy products and training

Photo: crossfashion.ru

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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.

Lose weight in the shortest possible time - the “4 for 4” diet

The goal of the diet is to lose 4 kg in 4 days and for this you need to eat only 1-2 types of foods, but you can eat at the first feeling of hunger. Food should be taken quite often (up to 6 times), but only in small portions. On the last day of the diet, wine is included in the menu, so it’s worth starting the “minus 4 kg in 4 days” diet so that the last day falls on the weekend.

• First day: you can eat boiled rice and drink tomato juice, all without salt.
• Second day: this day is reserved for kefir and cottage cheese, naturally low-fat.
• Third day: you are allowed to eat chicken meat without skin and fat, and drink green tea without sugar.
• Fourth day: the menu for this day consists of low-fat hard cheese and dry red wine. But you should not abuse wine and consume more than 50-100 grams of it at a time.

Using this diet, losing 4 kg will not be difficult, but you should exit it very carefully and avoid fatty, fried and spicy foods for 5-7 days. In addition, portions should be small.

How to lose 4 kg in a month

Losing 4 kg in a month is considered a smooth, rather than sudden, weight loss, which is absolutely harmless to health. According to scientific estimates, the average person is able to burn about 200 grams of fat per day, subject to diet and regular exercise. To lose weight, you need to lose about 130 grams of fat daily - this is less than the above norm, so strict measures to combat excess weight with this approach will not be necessary. All you need is to make some adjustments to your usual menu and start training regularly.

No harm to health

How to lose 4 kg in a month without harming your health? It’s very simple: start eating right, and also slightly increase your physical activity. Under such conditions, the weight will go away completely and irrevocably, the main thing is that after losing weight, do not immediately eat kilograms of all kinds of high-calorie goodies, but make healthy, balanced nutrition a way of life. The basic principles of this technique:

1. You can eat everything, but allow yourself foods from the unhealthy category (fried, fatty, flour, sweet, smoked, salty) only occasionally.
2. Limit sugar and salt in all forms.
3. If possible, avoid industrially produced food, preferring natural homemade food.
4. Love porridge, fresh vegetables and fruits.
5. Try to constantly be in motion.

No diets

The best option for gentle weight loss would be to slightly reduce the calorie content of your daily diet to 1200-1500 kcal and add a little cardio exercise. Running, swimming, fitness, breathing exercises, even regular walking are good for weight loss. And as for calories, they can be easily planned in advance using special calorie programs, where all the groups of nutrients necessary for the normal functioning of the body - proteins, fats, carbohydrates - will be correctly calculated.

No training

If you don’t have the time or opportunity to train at home or in the gym and you don’t know how to lose 4 kg in a month, you can try to lose weight without physical activity, but only with dietary restrictions. Then you need to remember some important rules:

1. Limit your diet according to the principles of proper nutrition.
2. Refuse late dinner in favor of a glass of low-fat kefir with a spoonful of bran.
3. Eat small meals, do not pass on food, do not wash down food.
4. Monitor the amount of liquid consumed.
5. Forget about high-calorie snacks on the go.
6. Calculate the calorie content of the daily diet and the ratio of BZHU according to the scheme: breakfast - 30%, lunch - 10%, lunch - 35%, afternoon snack - 10%, dinner - 15%.

White diet

A white diet will help you quickly lose 4 kg. This method of losing weight got its name thanks to dairy and fermented milk products, which form the basis of nutrition. Alternate day 1 of the milk diet with a fasting day, during which you drink milk tea for weight loss or mint. The result will appear on the fourth day: you will get rid of 2 kg in 4 days.

Recommendations:

• choose dairy products below 4% fat;
• the weight loss course should last up to 7 days;
• exclude sour fruits;
• Banana, pear, apple, peach, dried fruits (raisins, prunes) are recommended for consumption;
• Before eating, drink a glass of still mineral water.

Diet:

• Morning: half a glass of yogurt, any fruit, tea with 1 tsp. honey, or coffee with milk.
• Lunch: 100 gr. oatmeal or any other porridge (except semolina), cooked in water or milk with 0% fat content, 125 gr. cottage cheese, 250 ml milk.
• Day: hard-boiled egg, vegetable salad with sour cream or yoghurt dressing (instead of salad, you can eat 100 grams of cottage cheese), 250 ml of kefir/ryazhenka.
• Evening: 125 gr. kefir with flavoring additives, 1 fruit.

To improve results, take a break for 14 days, and then switch to the following diet:

• Morning: green tea.
• Lunch: 40 gr. cheese.
• Day: boiled meat (100 gr.), 1 hard-boiled egg, cheese (20 gr.).
• Afternoon: 40 gr. cheese.
• Evening: boiled meat (100 g), a cup of mint tea.

The food remains the same all week. It is not recommended to diet for longer. It is important to monitor your well-being: if you have problems with the gastrointestinal tract, this diet is not for you.

Monthly weight loss program

In order to motivate yourself to succeed in losing weight, strictly follow the terms of the diet, without even thinking about failures, and ultimately get the desired expected result on the scale, you need to create your own individual weight loss program. In other words, this will be your personal step-by-step instructions for action: what, in what quantity or for how long, when, etc. Here you should write down absolutely all your steps on the path to a slim figure: calorie content of foods and meals, time and duration training, etc.

How to calculate weight loss

There are mathematical formulas for calculating your ideal weight, the time to eliminate extra pounds, and the number of calories your body needs to lose weight comfortably. You can find them on the Internet and calculate the necessary numerical values ​​of these concepts yourself. It’s easier to calculate such data using calorie counters, of which there are a lot on the Internet. A special program will help you navigate the weight loss conditions in your specific case and build your own weight loss schedule for the month, based on your current parameters.

Exercises

It would be useful to draw up an individual training plan to lose 4 kg in a month. It should include the basic exercises for a month for losing weight, which you plan to do during regular exercise at home or in a fitness club. You can create such a program with the help of a trainer, who will recommend what types of physical activity will be most effective for your weight loss, or on your own, based on tips and popular video workouts on the Internet. It is important to indicate in the plan not only the names of the exercises, but also the number of approaches or duration of execution.

Diet

Before you plan to lose 4 kg in a month, you should decide how you will adjust your menu. We must remember that, in order to avoid health problems, nutrition should always be complete and balanced. Eating only dietary low-calorie vegetables for a whole month is a big mistake, because the body also needs fats and proteins, and these are meat, cereals, dairy products and other foods . You should always monitor a healthy balance of nutrients in your daily diet, recording all the values ​​​​in your 4 kg weight loss program per month.

Physical activity is an effective fat burner

A set of physical exercises is the next step on the path to slimness. The basic rules for playing sports are as follows:

• exercise should be regular, preferably every other day;
• the duration of one workout is 40 minutes or more;
• pulse and breathing should be rapid; if this is not achieved, increase the load.

Long-term, moderate-intensity workouts are much more effective at eliminating fat than intense strength training, where weight loss occurs primarily through sweat rather than the breakdown of fats and carbohydrates.

South Beach Diet

Results: in 60 days it is possible to lose 7-8 kg or more.

The essence

The diet was developed by Arthur Agatston, an American cardiologist. It allows you not only to lose weight, but also to put in order the functioning of many body systems, in particular the cardiovascular system. The basis of nutrition is the “right” carbohydrates and healthy fats, and the “wrong” and harmful ones will have to be abandoned. The doctor tested his own development on himself, losing 4 kg in 30 days - that safe norm for health, which is recommended by all experts.

Stages

Agatston suggests dividing the weight loss process into 3 stages:

• protein (2 weeks): complete rejection of “wrong” carbohydrates and unhealthy fats;
• carbohydrate (1 month): a balanced menu into which all products are gradually introduced;
• stable (from 2 weeks or more): adherence to the principles of proper nutrition (do not overeat, do not eat after 19.00, 3 meals, avoid trans fats, etc.).

The basis of the diet at the protein stage:

• chicken, turkey, beef;
• eggs;
• low-fat cheese (cheddar, ricotta, mozzarella, parmesan);
• cottage cheese no more than 2% fat;
• seafood, fish;
• low-fat milk, yogurt.

The basis of the diet at the carbohydrate stage:

• oatmeal;
• grain and rye bread;
• bitter chocolate;
• vegetable oils (peanut, olive);
• wine;
• nuts;
• vegetables: artichoke, asparagus, legumes, cabbage, cucumbers, eggplant, zucchini, spinach, turnip;
• fruits: apples, grapes, kiwi, melon, mango, pears, plums, grapefruits, apricots, oranges;
• berries: blueberries, currants, blueberries, strawberries.

At the stable stage, all products are allowed, except for trans fats, which are contained in:

• mayonnaise;
• fast food;
• margarine;
• butter;
• milk chocolate;
• deep-fried dishes (french fries, donuts, nuggets, fish fingers, squid rings);
• roasted peanuts;
• cakes;
• chips;
• puffed corn and others.

Flaws:

• Dr. Agatston offers special recipes for his diet, which forces him to spend a lot of time preparing dishes;
• since this nutrition system is therapeutic, it is necessary to obtain a doctor’s permission to follow it;
• In case of pathologies of the liver and kidneys, losing weight in this way will not be possible without health complications.

Sample menu

Stage I:

Stage II:

Stage III:

Recommended dishes:

• omelette with cabbage and champignons;
• Greek salad;
• chicken baked in parchment;
• Ricotta - creamy lemon dessert;
• Grilled salmon with rosemary;
• Miami Beach salad (with tuna);
• Asian chicken (with peas and broccoli).

Menu

For breakfast during the first 2 weeks you need to eat:

• 2 hard-boiled eggs;
• ½ grapefruit or 1 orange.

During the last 2 weeks, the products indicated on the menu must be independently divided into 3 main meals. Their number is not limited, unless the serving size is specified in the table separately.

You can use lemon juice to dress salads.

Mukhina's diet

Results: in 2 months you can lose 20 kg.

The essence

Dr. M. M. Mukhina is a well-known nutritionist in her circles who proposed the “Golden Needle” weight loss method, which combines both diet and the oriental art of acupuncture. You can read more about the use of acupuncture for weight loss here, and Mariyat Muradalievna, from the entire ancient heritage, took only 1 point on the ear, which is responsible for blocking appetite.

To lose 20 kg in just 2 months, Mukhina suggests:

• insert a gold earring into a puncture made at the appropriate point in the ear;
• focus your diet on protein foods;
• meals strictly according to schedule;
• You need to eat under certain conditions: in silence, without gadgets and TV, without talking to anyone, in small pieces and chewing thoroughly;
• to avoid vitamin deficiency, it is mandatory to take a multivitamin complex;
• giving up bad habits (smoking and alcohol);
• Without sports, the results will not be nearly as impressive.

Basic diet:

• fish (low-fat varieties), seafood;
• meat (dietary): chicken, idea, rabbit, beef;
• liver;
• soy products, tofu cheese;
• 2 chicken eggs per week;
• fermented milk products: daily - 200 g of natural low-fat yogurt with fruits and berries, 100 g of noble spongy hard cheeses (Dutch, Russian, Roquefort);
• vegetables: cucumbers, zucchini, zucchini, eggplant, tomatoes, peppers, pumpkin, asparagus, beans, peas, carrots;
• any greens;
• mushrooms (raw only);
• onions with garlic (only after heat treatment);
• fruits: all citrus fruits, persimmons, kiwi, pineapples, pears, apricots;
• tea, coffee, fruit drinks, freshly squeezed juices.

The point on the ear responsible for blocking appetite, where, according to Mukhina’s method, you need to make a puncture for a gold earring.
Disadvantages

Not everyone decides to have an additional ear piercing, and the earring must be gold, and this is a significant expense.

An interesting list of recommended products: fresh mushrooms (which can cause poisoning), persimmons (known for their high sugar content and prohibited in most diets), spongy varieties of cheese (you need to be able to understand this issue), and fruits and vegetables, according to Mukhina, should be purchased not in a store, but grown on our own plot.

Strict bans on foods without which not everyone can survive for 2 months: potatoes, sugar, bananas, alcohol and others.

There is a lot of material circulating on the Internet exposing Dr. Mukhina for fraud in nutrition. But despite this, there are reviews from users who lost from 10 to 20 kg in 2 months using her system (and without even resorting to acupuncture, but just following her nutrition system).

Sample menu

First option:

Second option: