Lose 4 kg in 2 weeks: effective diets, menu examples, reviews

How to lose a few kilograms in 2 weeks?

Is it possible to lose 4 kg in 2 weeks? This is quite possible, but you will have to adhere to proper nutrition and exercise. 2 weeks is enough to lose those hated pounds without unnecessary stress on the body. In this case, there is no need for strict diets, you just need to adjust your diet and adhere to an active lifestyle.

Workout for weight loss

Cable pull on the block

5 sets of 15-20 reps
Body part: Shoulders Equipment: Block

Bent-over barbell row

5 sets of 15-20 reps
Body Part: Press Equipment: Barbell

Standing overhead press

5 sets of 15-20 reps
Body part: Shoulders Equipment: Barbell

Standing dumbbell lateral raises

5 sets of 15-20 reps
Body part: Shoulders Equipment: Dumbbells

Hyperextension

5 sets of 15-20 reps
Body Part: Lower Back Equipment: Other

Treadmill workout

30-40 minutes at a brisk pace
Body part: Quadriceps Equipment: Exercise

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Circuit training at home for 2 weeks

One of the fastest ways to lose weight is to do a set of workouts for all muscle groups in a circular format. See an example of the proposed program, in which each exercise is combined into a superset and contains minimal rest between approaches.

It can be performed both at home and in the gym.

Nutrition

In order to lose 4 kg in 2 weeks, you need to follow the following nutritional principles:

Eat protein foods such as eggs, low-fat cottage cheese, cheese, poultry, beef, liver, fish. And also foods containing complex carbohydrates, such as porridge, beans, and lentils.
Proper preparation of dishes is of great importance. Try to add less oil and salt. Also remove mayonnaise and other fatty foods.
Get into the habit of counting calories. To do this, you will need a scale to weigh your food. You can download a calorie counting app to your phone. It shows the calorie content of all common foods and dishes.
You can't starve, but you need to eat small portions 4-5 times a day.
Remember to be in a calorie deficit. Be sure to make sure that your daily calorie expenditure is greater than your calorie intake.
Drink a glass of water before eating. This will allow the body to feel full faster.
Breakfast and lunch are the main meals. Dinner should be light. It is not necessary not to eat after 6. The main thing is that the last meal should be 3 hours before bedtime.
Drink 2 liters of water a day.
It's better to eat from small dishes. No additives. This is a trick for the brain. He will think that a full plate has been eaten, and will quickly signal to the whole body that he is full.
Eat a bowl of broth-based soup before meals. This will saturate the body and prevent it from overeating.
Use less seasonings, do not add salt or pepper.

Ways to quickly lose weight in a day

There are several answers to the question of how to lose 1 kg in a day, each of them will describe a separate method for quickly getting rid of excess body weight. You need to follow a dietary regime in conjunction with exercise and the following recommendations:

A day or two before losing weight, prepare your body: give up sweets, starchy foods, steam or bake food.
Move more, walk, refuse the elevator.
Eat several times in small portions, and drink a glass of water half an hour before meals.
Don't binge on food immediately after dieting.

Express diets

Those who are looking for a way to lose 1 kg in 1 day and become slimmer can try one-day diets that will give the desired result. An excellent option is to lose weight on rice:

Pour boiling water over 250 g of cereal in the evening and cook in the morning.
Divide the resulting rice porridge into several equal parts and eat them throughout the day.
You can wash down your meal with chamomile tea and water.
Rice perfectly satisfies, satisfies hunger and energizes, helping to reduce weight.

Losing one kilogram per day is quite possible on apples . Buy about 2 kg of fruit and eat it in fractional parts. In addition to eating apples, you are allowed to drink still mineral water and low-percentage kefir. This unique technique will not only help you lose weight in a day, but will also enrich your body:

vitamins A, E, C, B;
phosphorus;
calcium;
zinc;
magnesium

Fasting days

The most effective is considered to be a “liquid” fasting day. Its essence is that during the day you can only consume low-fat kefir or diluted juices. The daily norm is 1-1.5 liters, it must be divided into 5-6 equal parts and drunk throughout the day. This strict method of losing weight will help you lose at least 1 kg, but you cannot stick to it for more than a day.

Removing excess fluid from the body

Along with food, we consume large amounts of salt, which retains fluid in the body. By getting rid of it, you can easily lose 1-2 kilograms the next day. To do this, you need to give up salt, drink a lot of clean water and exercise . You can also visit the sauna or bathhouse. Excess fluid will leave the body through profuse sweating.

Colon cleansing

During life, a lot of waste accumulates in the human intestines. If you do not help eliminate them, the body is poisoned, your health, mood, and condition of your skin, hair and nails worsen. To prevent this from happening, you need to take measures to cleanse the intestines. The most well-known method is an enema, but not everyone will be able to administer it on their own, and it is not always possible to stay at home all the time.

You can remove toxins from the intestines with the help of drinks and foods that promote its emptying: apples, kefir, bran, juices, raw vegetables and herbal infusions. Choose one product (for example, a drink) and spend a fasting day, or even better, introduce such a natural remedy into your diet and eat it constantly. This way, the intestines will be cleansed naturally, and you will easily be able to lose weight.

Daily fasting

Not all people are able to withstand food restrictions for several days or weeks. If you are one of them, but want to lose weight in 1 day, try the fasting method, when you are allowed to drink only water. This method is useful for any organism, with the exception of people with anemia and diabetes, for whom fasting is categorically contraindicated.

Physical activity

How to lose 4 kg in 2 weeks? Add more physical activity to your regular routine. Suitable for this:

Walks. Set aside at least an hour a day for them. If you don't have time, use the car or public transport less. Try to walk more. Don't use the elevator.
Jogging. If you have long dreamed of starting to run, then this is a great reason. You may want to continue doing this by the end of the two weeks. In winter, jogging can be replaced with skiing or skating.
Fitness. Finally, sign up for a fitness class. Cardio exercises are more suitable for weight loss; they allow you to lose excess weight. But such classes are very intense. Therefore, if you have not previously engaged in any physical activity, it is better to choose something less intense, for example: Pilates, low-impact training, cardio, but for a beginner level.
Active weekend. Spend more time outside. Move more. If you have children, then spend your leisure time actively with them. This will help you lose weight and bring you closer to your children.
Go shopping. Women can walk kilometers while shopping. In addition, this is a good motivator for acquiring a dream figure.

Starvation

Perhaps this is the most effective way to lose weight quickly. You can fast either on water or dry. The second method is only suitable for trained people. If you have never practiced fasting before, stick to the first option. Your diet should consist only of clean, still water. In two days you can lose even more than the treasured 2 kg.

An unprepared person may experience dizziness, loss of strength, and irritability in the evening. To eliminate these symptoms, prepare a cocktail of water, a spoonful of honey and a small amount of lemon juice. This drink contains a minimal amount of calories, so it will not affect the final result. But with its help you will quickly restore strength and improve your well-being.

Fasting is the most budget-friendly “diet” and an excellent option for those who do not want to spend money on dietary products. Dinner before the fasting day should be low in calories. Kefir, vegetable or fruit salad will do, and if you can, skip dinner altogether. The exit from hunger should also be smooth. Therefore, if you want to lose weight for an event where a large feast is planned, this method is not suitable.

Motivation

One of the important components of losing weight is motivation. Without it, you won’t lose 4 kg in 2 weeks. It can be so strong at the beginning, but then it leaves a trace. How to support yourself? There are many ways:

Buy beautiful clothes a size or 2 smaller. Then there will be an incentive to quickly fit into your new dresses, blouses, and skirts.
Hang photos of people with ideal figures everywhere.
Eat food in as revealing clothing as possible. All problem areas will be visible.
Constantly remind yourself of the goal and the original motivator. The initial motivator could be: I can’t fit into a new dress, my friends said that I have gained weight, my stomach and sides are weighing, etc.
For many, food is a way to cope with stress. We need to change this. Food should only become fuel for the body.
Weigh yourself regularly, rewarding each kilogram you lose. But not food.
Allow yourself to be weak sometimes. You can eat something sweet, but only a little and only after the main meal. In addition, now there are many recipes for pp desserts.

As you can see from the above, you can lose 4 kg in 2 weeks without using strict diets, but what to do if you need to lose weight in a shorter time or by more kilograms. Then only diets can help. And the more kilograms you need to lose, the tougher they will be. Next, let's look at diets lasting a week.

What you need to know about two-day diets?

Fasting days will not only allow you to lose weight, but also cleanse your stomach of everything unnecessary. You get rid of “ballast”, which often prevents you from feeling lightness.
Nutritionists are sure that the body needs such “rest” from time to time. If the diet lasts no more than 2 days, then it will only bring benefits.
It is recommended to do two-day fasting regularly, but not more than once every 2 weeks, otherwise you risk disrupting your metabolism.
A calorie deficit can negatively affect your well-being, mood and performance. Therefore, it is better to set aside weekends for weight loss.
Don't give up walking in the fresh air. Walking will help speed up your metabolism, which will have a positive effect on your diet.

The harm of fast diets

In pursuit of an ideal body in a short time, some try to lose 10 kg in a week. This is possible, but before you write down diets, think about their harm:

The body needs proteins, fats and carbohydrates. If he does not receive enough of them, he begins to experience enormous stress. The body begins to feel weak, unwell, and irritable.
With such diets, the first thing the body consumes is muscle tissue and water. Fat is the last to go, and it may not go away at all with such a diet, and the scales will show the treasured 10 kg. You can lose weight, but the quality of your body will be terrible, flabby with sagging skin.
After a diet, the kilograms return, and most often in greater quantities.
People with diseases of the digestive tract should not go on such diets.
Any diet is not effective, because after it you return to your previous regime. In this case, the body, which has experienced stress, will try to store up as much fat as possible. In case he had to go hungry again.

Fast diets

If you are still wondering how to quickly lose 10 kg in a week, then here are some popular diets:

Buckwheat diet. This is a mono-diet, which is based on eating only buckwheat steamed in water. You need to eat up to 0.5 kg of cereal per day. You can diversify a little by adding cucumbers, cabbage, fruits containing vitamin C, kefir (no more than 1 liter), dill, parsley, honey and soy sauce. You can add a little vegetable oil to your lunch meal. The advantage of buckwheat is that it quickly saturates the body. The person does not feel hungry.
Kefir diet. This is also a mono-diet. Kefir should be low-fat. You can add 100 grams of lean meat, vegetables, and unsweetened fruits to it every day.
An extreme diet in which you completely stop eating. Instead, you should drink milk tea no more than 5-7 cups per day. Method of preparation: pour 1 tablespoon of tea with hot low-fat milk in a thermos and let it brew for 30 minutes. This is a very dangerous diet and difficult for the body.

A less extreme diet that allows you to lose 7 kg in a week is to skip dinner. Avoid evening meals for a week.

Reviews about such diets are always different, some are happy with the kilograms they quickly lost, while others end up in the hospital due to stomach problems. Before boarding them, you need to clearly understand the possible consequences. It is better to lose weight not for a week, but it is much more realistic to lose weight and not gain it over a longer period of time.

Apple days

In a couple of days, eating only apples, you can lose up to 2-3 kg. Agree, an impressive result. For one day you need to buy 1.5 kg of fruits of sour or neutral varieties. Sweet apples are not suitable for these purposes. Well, don’t forget about the drinking regime - 1.5-2 liters of clean water without gas.

Apples help reduce bad cholesterol levels and saturate the body with iron and vitamins. Fiber in fruits helps normalize the functioning of the gastrointestinal tract. True, there are some downsides: apples often stimulate appetite.

Losing weight by 20 kg

How to lose 20 kg in 4 weeks? If there is a month left before an important event, and you need to lose a sufficient amount of kilograms, the following diets are suitable.

Maggi diet, or egg diet. It is based on eating protein foods. Foods high in carbohydrates are practically excluded. This diet is suitable for almost everyone, but it can be used no more than once a year. The result is only possible with strict adherence to the diet; you cannot eat more or replace foods.

Diet 6 petals. It resembles a mono-diet, but is much more varied in terms of food. Every day you can eat only one type of food, alternating proteins and carbohydrates. It is better to follow such a diet for 2–3 weeks, no more. Judging by the reviews, it is quite possible to lose 7–10 kg in a week, and 20 kg in two. Sample menu for 7 days:

The first day is fish and seafood. Dishes should not be fried and without additional ingredients.
Second day – vegetables. Any vegetables are allowed to be eaten: raw, cooked in a double boiler, without oil, in a salad or smoothie.
Third day – chicken. Chicken meat can only be eaten without skin.
Fourth day – cereals. This is porridge (buckwheat, oatmeal), you can eat some whole grain bread.
Fifth day – fruits. You can eat any fruit, as well as salads and smoothies made from them.
Sixth day – cottage cheese. You need to use only low-fat cottage cheese. You can add 2 cups of kefir or milk.
Seventh day - you can rest or start the diet all over again.