How to Lose Weight in 4 Days

Fast weight loss necessitates dedication to a nutritious diet and regular exercise. To shed one pound, you must burn around 3,500 calories. This day-by-day weight-reduction plan can help you lose weight in four days and build a pattern that will help you lose 1 to 2 pounds per week.

How To Lose Weight In 4 Days?

how to lose weight in 4 days

Day 1: Make a Diet Change

1. Make a trip to the supermarket. Stick to the store’s perimeter and buy mostly fruits and vegetables.

  • Replace processed meals like bread with complex carbs like those found in fruits and vegetables.
  • Sweet potatoes, squash, beans, corn, carrots, beets, and green peas are all high-carb veggies. Unlike bread or spaghetti, these vegetables will fill you up and keep you satisfied for a long time.
  • Low-carb veggies include spinach, avocado, tomatoes, broccoli, mushrooms, green beans, lettuce, chard, bell peppers, summer squash, and asparagus.
  • Rice, couscous, and potatoes can all be substituted for quinoa, which is higher in protein and fiber.

2. Consume a 300-400 calorie breakfast within 90 minutes of waking up. Breakfast jump-starts your metabolism, allowing you to burn fat rather than store it.

  • Protein-rich breakfasts, such as Greek yogurt, oats, quinoa, an egg-white omelet, or a large smoothie, should be considered.

3. Each meal’s portion size should be reduced by 25%. Over the next four days, you’ll want to reduce your overall calorie consumption by 25%, and cutting down on fatty meal portion sizes is an excellent way to do it.

  • Skipping meals is not a good idea. Every day, three meals and two snacks are recommended. Stick to one serving of protein or fruits and vegetables as a snack.

4. Lean protein should be substituted with fatty protein.

  • All full-fat dairy products should be replaced with low-fat dairy products. While daily consumption of high-protein, low-fat Greek yogurt can help you lose weight faster, full-fat cheeses and milk can cause you to gain weight. For the next four days, stick to non-dairy proteins.
  • In 4 ounces, eat salmon, tuna, mackerel, turkey, chicken, beans, or lean meat pieces. Lunch and dinner portions are available in a variety of sizes.
  • Starting on day 2, eat 1 serving of almonds or 1 serving of Greek yogurt as a post-workout snack.

5. Liquid calories must be eliminated. For the following four days, just drink water, tea, or drip coffee.

  • Hundreds of empty calories can be found in alcoholic beverages, sodas (even diet), and sweetened coffees.
  • Every day, drink 2–3 liters of water. Draining sodium and lowering water weight, will make you appear leaner.
  • Before working out, drink 1 cup of coffee. It has been proven in studies to help you exercise harder and burn more calories.

6. Make these changes for the next four days, but think about making them a life change as well.

  • Changing your dietary patterns to incorporate more produce, lean protein, and whole grains is the most effective approach to reducing weight.

Related: how much weight you can lose in 10 weeks

Day 2: Interval Training

1. Enroll in a 1-hour interval-based course each of the next three days. Weight-loss choices include booty barre, boot camp, hand weight aerobics, and other classes that combine cardio and strength training.

  • By studying high-intensity interval training from a professional, you can burn 600 calories in one hour.

2. Alternate your strength-training goals. On days 2 and 4, focus on your upper body. On day 3, work out your lower body.

  • Weight loss exercise for 30 minutes per week will help you lose weight faster.
  • Make sure to give your muscles a day off before your next workout.
  • Aim for muscle exhaustion. You should select your weight based on the number of pounds. In 2 to 3 sets, you can lift for 8 repetitions. Muscle tiredness occurs when you are unable to lift any additional weight.

3. Stretching and getting enough rest are essential. If you lead a sedentary lifestyle, adding one hour of rigorous activity to your daily routine for three days will result in soreness and agony.

  • Following each hour of exercise, stretch for 15 minutes. For 2 to 5 minutes, concentrate on stretching each muscle group.
  • Allow yourself an extra 30 to 1 hour of sleep each night. Your body requires rest to repair and renew. Ensure that you receive at least 8 hours of sleep per night.

Day 3: Creating A Visual Representation Of The Outcomes

1. Goals should be written down in a journal. Make a list of your motivations for losing weight this week.

2. Before you give in to a need, visualize yourself attaining your goal.

3. Make mindful eating a habit. If you have a lot of food cravings, try to devote some of your mealtimes to tasting and savoring your food.

  • Don’t go out to eat. According to studies, we consume more calories in groups and when we consume alcohol.
  • Don’t eat while watching TV. You may become distracted, causing you to overeat and fail to recognize when you are full.

4. Make a reward plan. If you lose weight this week, choose a reward for yourself.

  • On the fifth day, choose a food that you will allow yourself to eat instead of nutritious food. Choose a serving that is under 300 calories.
  • Consider rewarding yourself with something you’ve been eyeing for a long time.

Day 4: Do the Math

1. Add up how many calories you’ve taken out of your diet in the last four days.

Cutting 500 calories for four days, for example, equals 2,000 calories.

2. Calculate how many calories you’ve expended through activity.

A class of 600 calories over three days, for example, is 1,800 calories.

3. Combine your calorie deficit from eating with your calorie deficit from activity. You should have dropped 1 pound if it totaled more than 3,500 calories.

  • With just one pound lost in just four days; you can lose a lot of weight.
  • You can lose 2 pounds if you keep going in this direction. towards the end of the week.
  • Two-pound weight loss This adds up to 8 pounds per week. a healthy and visible weight loss target per month.

4. Four days ago, you tried on garments that were too small. Even though your weight fluctuates throughout the day, if you’re losing inches in your arms, legs, stomach, or chest, you’re on your way to a healthy and significant weight loss.

  • Muscle-strengthening may delay weight loss for a few days, but muscle tissue burns more calories than fatty tissue, resulting in longer-term weight loss.\

Related: how much weight you can lose in 7 weeks

Final Thoughts

However, because the majority of the weight you lose will be water weight, you’ll likely gain it back rapidly once you resume your normal eating habits.

If you want long-term results, stick to smart and sustainable dietary modifications rather than fad diets like the military diet, which can be harmful to your health.