How to lose weight in 4 days: how much is possible, how to lose 5 kg, rules for losing weight quickly, recommendations from trainers, nutritionists

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.

Physical activity and additional procedures

A short-term diet combined with exercise will lead to the desired result. There is no need to exhaust yourself with training. If a person has not previously played sports and led a sedentary lifestyle, there is no need to go to the gym. It is enough to do exercises in the morning, visit the pool 2-3 times a week, and take a long walk before bed. Other physical activity is also suitable:

cycling or roller skating;
riding a skateboard, scooter;
dancing;
aerobics.

This approach will help you lose excess weight, tone your figure and strengthen muscle ligaments. To give the skin firmness and elasticity, you should carry out procedures that will help you lose a few centimeters in the sides, abdomen, buttocks and waist. These include:

visiting the sauna;
massage;
wraps (honey, clay, vinegar);
slimming cream.

As for diet pills, it is better to avoid them. Thus, by doing basic exercises, following a diet and taking care of your skin, you can lose two pairs of kilograms in just four days. The main thing is to find a suitable diet.

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.

Selection of an effective diet

Is it possible to lose weight on cucumbers?

There are several methods aimed at losing weight in 4 days. It is worth familiarizing yourself with each of them and choosing the most suitable one. Before losing 4 kg in 4 days, it is recommended to consult a nutritionist. If there are any chronic diseases of the digestive system or a weakened immune system, then you cannot go on such diets.

When following any four-day diet, it is worth considering that the diet should be low-calorie and balanced. The amount of protein must be increased, and fats and carbohydrates must be reduced as much as possible, but they cannot be completely eliminated.

Proper nutrition for weight loss

It is possible to lose 4 kg in 4 days using the following diets.

Egg based

The main component of the product is egg. It is energy-intensive and promotes a long period of digestion of food, due to which a person does not feel so hungry. The amount of food consumed per day is greatly reduced.

Important! You can eat several hard-boiled eggs a day. It is also possible to eat vegetables. Their number is not limited. But you can’t eat them with eggs. Sweet fruits are allowed in the morning, sour ones in the evening.

Conditions for this diet:

Eggs can be taken together with a small amount of zero-fat cottage cheese;
It is better to give preference to grapefruit for fruits, and cabbage for vegetables;
drink at least 2.5 liters of water per day.

Protein based

The main ingredient is protein. It is a building material for muscles, burns fat well and promotes weight loss. The basis of the diet includes lean meats, low-fat fish, dairy products, eggs, rabbit and chicken. You can also include plant fiber.

Protein diet

Basic principles:

before meals, 20 minutes before, drink water. Drink at least 2 liters per day;
eat small meals up to 6 times a day. There are 2 possible snacks, during which you can eat a citrus fruit;
it is necessary that the breakfast be hearty and the dinner light;
For lunch it is better to eat vegetable, meat or chicken broth.

Based on buckwheat

To lose four kilograms in 4 days, you can use buckwheat. With its help you can easily lose 1 kg per day. Also during the diet you are allowed to drink kefir and eat greens.

Basic Rules:

Pour a glass of cereal with two glasses of boiling water and leave until the liquid is completely absorbed. You can't add salt and pepper.
During the day, eat steamed buckwheat and drink kefir.
You can drink a maximum of 1 liter of kefir per day.
This weight loss technique can be used for a maximum of 7 days.
Drink 2-2.5 liters of liquid per day.

Buckwheat diet for weight loss

Kefir based

This diet is perfect for unloading after feasts. To effectively lose weight on this diet, you should adhere to the following principles:

per day you can drink 1.5 liters of zero-fat kefir;
The drink intake should be divided into 6 times;
You are also allowed to drink water and eat no more than one cracker per day.

Using strawberries

The diet should not be used if you are allergic to this product. You can eat no more than 1.5 kg of strawberries per day. Additionally, low-calorie foods are allowed.

Sample menu:

First day: breakfast - strawberries and kefir, lunch - strawberries, dinner - strawberries and cottage cheese.
Second day: breakfast - strawberries and rye bread, lunch - strawberries and kefir, dinner - cabbage and strawberries.
Third day: breakfast - strawberries, lunch - melon and strawberries, dinner - strawberries and pumpkin.
Fourth day: breakfast - strawberries and hard cheese, lunch - vegetable salad and strawberries, dinner - cabbage and strawberries.

Diet using strawberries

Drinking

With this weight loss system, you are allowed to drink. You can't eat solid food, and you can't drink drinks with sugar. You can add a teaspoon of honey to green tea.

Banana based

You can eat 3 pieces of this fruit per day. You are also allowed to drink 3 glasses of milk or kefir.

Important! Pregnant women are strictly prohibited from going on strict diets. They can lead to problems during pregnancy and pathologies in the development of the unborn child.

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.

Advice from nutritionists and fitness trainers

How to lose 2 kg in a day

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.

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.

The world's most famous fast diets

If girls are interested in the question of how to lose weight in 2 days, they should go to an experienced nutritionist for an answer. Some experts recommend using a kefir diet. In this case, it is necessary to eat kefir and other permitted foods in small quantities every day. Not everyone knows how long it takes to lose weight on the Japanese diet. However, experts say that using this method of losing weight, it is possible to get rid of 4 kg in a week. This diet is carbohydrate-free. Meals are scheduled by hours and grams.

Advice from nutritionist Irina Shilina Healthy eating is incompatible with strict dietary restrictions, malnutrition and prolonged fasting. Today there is no need to strive for abnormal thinness by depriving yourself of food! Check out the latest weight loss techniques for 2021. Find out the secret ->

Some people are very interested in whether it is possible to lose weight quickly using the buckwheat diet that is popular today. Doctors say that by eating buckwheat every day, you can get rid of 1 kg of excess weight every day. There is no need to boil buckwheat. The cereal is steamed in a special way. The best emergency remedy is a juice mono-diet. However, we must remember that such nutrition should be used as a last resort.

The fasting diet of Margarita Koroleva is popular today. Using this nutrition plan, it is possible to lose about 3 kg, which allows you to:

drink at least 2.5 liters of water and 1 liter of kefir per day;
eat 2 cucumbers;
potatoes;
¼ chicken;
100 g cottage cheese.

To find out how to lose weight quickly, you should familiarize yourself with the Estonian diet. This is a rather interesting nutrition plan, which is a series of mono-diets. The diet lasts 7 days. At the same time, you should not consume sugar, all kinds of sauces, salt and seasonings. It is necessary to refrain from tea and coffee.

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.

Four day diet

All diets aimed at rapid weight loss become a serious shock to the body. Therefore, their duration should not exceed the recommended duration.

The 4-day diet is aimed at cleansing the body and includes four stages.

Day one is preliminary. Helps the body prepare for food restrictions. You can include all vegetables, fruits and lean meats in your diet: chicken or turkey fillet, fish. Eliminate potatoes, bananas and grapes from the menu. Pay special attention to citrus fruits. Oranges and grapefruits help speed up metabolism and burn fat. Citrus fruits, like green vegetables, also cleanse the body.
Day two is vegetable day. On the second day you can eat only vegetables, excluding potatoes. Vegetables can be eaten raw, boiled, baked or steamed. Such nutrition will contribute to weight loss due to the low calorie content of foods, as well as cleansing the body. Vegetables contain a large amount of fiber, which, like a sponge, passes through the intestines, absorbing substances that adversely affect intestinal function.
Day three is fruity. The diet of the third day consists exclusively of fruits. It is worth excluding high-calorie fruits - bananas and grapes - from your daily menu. A fruit diet will saturate the body with vitamins and other beneficial substances - this will have a positive effect not only on your figure, but also on your skin, complexion and mood.
Day four is the final day. The menu of the fourth day will prepare the body for the usual diet. The set of products completely repeats the menu of the first day of the diet: fruits, vegetables and lean meat.

During the diet, it is important to drink plenty of liquid: water, green tea, low-fat kefir. These drinks help cleanse the body.

Four-day diet menu

Having a general idea of a diet that will allow you to lose 4 kg or more, you can create a detailed menu for every day. Here is only an approximate list, based on which you can easily create a menu taking into account your own wishes and capabilities.

Day 1

Breakfast: fresh vegetables and grapefruit, green tea;
Lunch: chicken fillet with fresh vegetable salad, pear;
Dinner: baked fish and boiled vegetables.

Day 2

Breakfast: fresh vegetable salad, green tea;
Lunch: vegetable minestrone soup, cabbage salad;
Dinner: vegetable stew.

Day 3

Breakfast: salad of oranges, apples and pineapples, green tea;
Lunch: fruit smoothie;
Dinner: pear, grapefruit.

Day 4

Breakfast: vegetable salad and pear, green tea;
Lunch: boiled fish with cabbage salad;
Dinner: turkey fillet and vegetable stew.

In the intervals between main meals, when you feel hungry, you can eat a small amount of fruit allowed that day or a glass of low-fat kefir.

To maintain the results, you will have to adjust your usual diet after finishing the diet. Otherwise, the lost kilograms will come back in a short time.

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.