How to lose 10 or 20 kg in 4 months - a diet with a menu for each day, results and reviews

Before losing weight for 3 or 4 months, you need to learn some factors to lose weight: diet, elimination of excess calories, exercise. Express weight loss is like shock therapy for the body. Nutritionists insist on a smooth change in the established lifestyle. Weight loss of up to 10 kg in 3 months is considered to be a harmless norm.

Is it possible to lose weight in 4 months?

Dietitians have developed many methods that allow women to achieve the desired result by changing their usual diet or increasing the load on the muscles of the body. Is it possible to lose weight in 4 months? The universal weight loss scheme provides control over the quality and size of the food consumed. Proper nutrition and maintaining the health of the whole organism will help you find a beautiful figure.

How much weight can you lose in 4 months?

The guiding principle of any diet is to reduce the amount of fats and carbohydrates consumed in the menu to the point of their complete elimination. For vital organs to function properly, you need to pay attention to protein foods, vegetables and fruits. Replenishing the body with beneficial micronutrients and vitamins is extremely important to maintain vitality.

To find out how much you can lose in 4 months, you need to take into account the physiological characteristics of your body. A radical diet will allow you to burn up to 15 kg. For 4 months, complex physical exercises, gymnastics, leg swings, body bending or aerobics form the basis of strength training, which will allow you to lose weight up to 30 kilograms.

vegetable salad to lose weight

Lose 10 kg in 4 months

Slag in the body, changes in hormonal levels or accumulation of salt are the causes of the appearance of fat wrinkles. Short-term diets are only temporary. After the restoration of a normal diet, the lost weight returns at a boomerang speed. Following simple rules will allow you to lose 10 kg in 4 months:

  • Breakfast is on time. An hour after waking up, you should eat, preferring the complex carbohydrates found in cereals.
  • Protein food. A light broth should be combined with meat, seafood, boiled vegetables or a small portion of a low-calorie salad. It is recommended to eat the fruit half an hour before or 1 hour after eating. At the same time, it is not pleasant to be hungry and to deal with lonely stress.
  • The last meal is 3 hours before bedtime.

Lose 15 kg in 4 months

Losing 1-2 kilograms a week is a realistic goal that refutes starvation or debilitating diets. A healthy diet will allow you to lose 15 kg in 4 months. Rational redesign of the menu provides the following:

  • Formation of a healthy diet. Eliminate harmful foods from the menu that contain emulsifiers, preservatives, antioxidants. Their alternatives can be chicken or turkey, fish, bran bread, cereals, nuts, cottage cheese, natural yogurt, nonfat kefir, olive oil, fresh fruit juices.
  • Having a fasting day once a week. Its main purpose is to improve metabolism, cleanse the intestines of toxins, cleanse the body of excess fluid. It is recommended to alternate the menu on fasting days. In the first week use buckwheat or oatmeal, the second - kefir cocktail, the third - baked pumpkin. Avoid coffee.
  • Fractional food in small portions of 200 g with a minimum amount of calories. This approach normalizes the function of the gastrointestinal tract, restores metabolism, saturates with beneficial micronutrients and nutrients.
natural yogurt to lose weight

How to lose 20 kg in 4 months

The human body is amazing in its capabilities. Discipline, will, the necessary knowledge will tell you to lose 20 kg in 4 months. The action plan includes:

  • The right balance between gaining calories and losing energy through physical activity. An online calculator will help you calculate how many kcal you are spending.
  • Compliance with the right amount of calories by forming a daily deficit.
  • A balanced diet containing protein and carbohydrates.
  • Drink plenty of fluids. You need to drink 7-8 glasses of water.
  • Exclusion of "harmful" snacks.
  • Psychological relief recommended to add with a charcot shower.

Lose 30 kg in 4 months

Regular sports activities work wonders. Combining a balanced healthy menu with exercise will allow you to lose 30 kg in 4 months. A five-hour workout week is an effective way to lose up to 400 calories a day. The energy load course should cover the following:

  • aerobic exercise that increases blood circulation and speeds up the heart rate;
  • use of sports equipment, weights or dumbbells to maintain muscle mass;
  • maintain an active lifestyle of daily life, including walking, jogging, outdoor recreation.

How to lose weight in 4 months without dieting

A healthy lifestyle helps to form a slim body, gives good health. Limited use of sweet, salty, fatty and fast foods is the norm for a well-designed menu. Before losing weight for 4 months without a diet, you should adjust your diet according to the basic principles:

  • regularity and fractionation of nutrition;
  • rationality of the food set;
  • proportional distribution of food.
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4-month diet

Special attention should be paid to sports while maintaining a diet. Alternative to the gym can be dance classes, swimming, kundalini yoga. Bodyflex is a special breathing technique that will reduce the volume of the body. First you need to do up to 10 minutes a day. Start exercising smoothly, in addition to doing aerobic breathing.

The principle of separate nutrition will allow you to lose weight and activate metabolism. A 4-month diet provides the preparation of a diet of the necessary products during the day. The 4-day cycle scheme includes a menu of protein, starch, carbohydrates and vitamins. Every last day of the month is a day of fasting. It is important to avoid alcohol.