If you really want to lose weight in 4 weeks then you need to follow two things. First is exercise and second is diet plan because both are important to lose weight fast. 4 weeks is long enough to help you lose weight safely. To stay fit and maintain your shape 2 hours of regular exercise helps a lot. It is best to lose weight fast and also for your health. In this article, I will tell you ingredients that you need to add with your diet plan and with exercise to lose weight fast. If everything with you is well your weight gain is due to lethargy, wrong dietary habits, and erratic routine. So when you go on a diet and exercise for losing weight make sure that whatever plan you follow it must be timed right as well. Let’s go to know the diet plan to lose weight in 4 weeks.
Add Following Ingredients in your Diet Plan for lose weight in 4 Weeks
They contain vitamins and minerals and are low in kilojoules or calories. And fill you up with their fiber and water. These vegetables will help you to lose weight fast apple Cider Vinegar, broccoli, spinach, tomatoes, cucumber, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms etc.
Roots and Tubers
Roots are parts of a plant that usually grow downward, anchoring the plant into the ground, where they absorb moisture and nutrients. Examples of root vegetables include beets, carrots, celeriac, parsnips, sweet potatoes, yams and turnips, radishes, horseradish.
Fruit also helps to lose weight like avocados, mango, papaya, pomegranate, guava, oranges, tamarind, apples, melon, pears, plums, bananas, blueberries, goji berries, grapefruit, pomegranate seeds, black beans etc.
It is commonly eaten around the world and is the rich source of fiber and B vitamins. It includes Mung beans, black-eyed peas, kidney beans, lentils, pulses, and chickpeas.
Nuts and Seeds
Flaxseeds, cashews, almonds, peanuts, chia seeds, walnuts, pistachios, pumpkin seeds, sesame seeds, and watermelon seeds
Avoid Unhealthy Foods
Avoid High Fat Food
Get rid of junk food completely. A person taking a healthy diet can sometimes fall off the wagon and eat junk. If you have only four weeks to drop the weight then junk food must be avoided at all cost. Avoid the fast food because it increases the chances of weight gain. It includes McDonald’s, french fries, chips, fried foods etc. So try to avoid high-fat food.
Try to avoid too many oils because they increase fat in your body. It includes Canola oil, soybean oil, corn oil, grape seed oil etc. There are oils which are perfect for switching your body into fat-burning mode. These oils are grapefruit essential oil, cinnamon essential oil, ginger essential oil, lemon essential oil, peppermint essential oil, bergamot essential oil and fennel essential oil.
It’s very important to lose the weight to avoid too much sweet. It includes jaggery, sugar, honey, condensed milk etc. And also avoid the sweetened sweets like Salad dressings with added sugar, ketchup, barbecue sauce, sweetened curries etc. Avoid the sweetened beverages like Soda, fruit juice, sweetened tea, sweet lassi, sports drinks.
Avoid High Sugar Food
You have to keep yourself away from fatty, greasy and sugary foods as they can only make you gain more weight. And also it will increase the risk of diabetes. It includes ice cream, cookies, rice pudding, pastries, cakes etc.
Tran’s fats make you fatter than other foods with the same number of calories. It trans fats increase the amount of fat around the belly, so try to avoid it. This includes Margarine, vanaspati, fast food, highly processed foods.
Bonus Tips to lose weight in 4 weeks
Drastically losing weight is unsafe and may cause your body to store more fat and lose muscle mass. Weight loss opens a New Window. the exercise plan is finding a regimen that fits seamlessly into your life. Exercise like strength training boost lean muscle mass. Keep your metabolism in top shape which increases fat burning. For weight loss fast combine the cardio and resistance exercises. You need to do cardio and resistance exercise for 30 minutes in the first week. After some time do it for a long time. It promotes continuous fat burn. Give time 1 hour to cycling, swimming, running etc. can help you burp up 500 calories. Exercise is must to lose weight in 4 weeks. Do exercise with your weight loss diet plan. A healthy weight loss is to dropping one and maximum two kilograms per week. Burn your 1100 calories in a day in order to lose 1 kilogram per week. After few days do double effort to bring the weight down to 2 kilograms each week. Do exercises 2 times in a day and 5 days a week. Drink green tea before exercise to give you more energy for longer.
2. Monitor Activities
If you are going to lose weight in 4 weeks, you should keep track of your daily activities. It will help you to see how much you did or how much remaining? Determine your progress and stay motivated. Keep track of your calories, fat, carbohydrates, protein, water intake, and other activities. You can download any app in your mobile for monitoring or can write on paper.
3. Eat Home Made Food
Prepare the food at home. Try to eat food more frequently and regularly. Always make sure that you have enough healthy foods in your store. You should eat something healthy food. Avoid the pastries or the pizza leftovers. You should keep all the important food groups like Proteins, Vitamins, Carbohydrates and Good fat.
4. Sleep Well
You should sleep minimum 6 hours. And avoid the stress. sleep and stress have powerful effects on your appetite and weight. Stress may make your week to do anything. A lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Just maintain your sleep and stress; it may increase your risk of several diseases.
5. Chew Food Slowly
Eat food slowly. This will help you to lose weight. Eat slowly which is associated with decreased food intake, increased fullness, and smaller portions. By using smaller plates has a psychological effect of making the plate look full and there is plenty of food. Chew food without the distraction like watching TV and mobile devices.
6. Drink Green Tea
Green tea contains many nutrients, including antioxidants and anti-cancer and brain-healthy compounds. The flavonoids and caffeine in green tea can help elevate metabolic rate, increase fat oxidation and even improve insulin activity. You don’t need to drink a lot of green tea to help you lose weight. Just drink as little as 2.5 cups of green tea per day.
7. Fresh Spices
It is shown that some of the chemicals plants can temporarily raise the metabolism by 8%. It helps you to burn fat better. After eating spices, it makes you feel fuller. Check spices they are fresh or not? Eat fresh spices that will help you to lose weight.
8. Drink Water
Water contains zero calories and helps you feel full for longer. It flushes out the toxins from your body and allows you to lose weight. It makes your body clean. You should drink 6-8 glasses of water in a day. Water does not only help in weight loss it improves health.
9. Weight Loss-Friendly Foods
Foods are very useful for losing fat leafy greens, salmon, tuna, soups, some whole grains (oats, brown rice, and quinoa), chili pepper, full-fat yogurt etc. These foods help you to lose weight fast. And they are good for our health.
10. High protein breakfast
Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day. Proteins will help you to lose weight fast and good for health. It makes your muscles strong.
11. Smoking and Drinking
Smoking and drinking are not good for your health and will not help in weight loss. Try to avoid them. Drink only water and green tea, they will help to lose weight.