Losing weight and losing weight is one of the frequent concerns for many people around the planet, especially at certain times of the year. For very different reasons, such as a date, an event such as a wedding or similar, or simply trying to get rid of extra kilos and look better (and healthier), you may find yourself in the need to take action.
Therefore, throughout this article we are going to explain how to lose four kilos in a week. Although in principle there are those who consider that it is not possible to do it in a healthy way, the reality is that it can be done without harming the body, although for this it will be very necessary to follow our recommendations.
Throughout the next lines you will be able to know everything you need to know to be able to meet your weight loss goal. Logically, in order to achieve success you will have to take care of your diet while you will find yourself needing to do a certain sporting activity. In addition, depending on your level of activity and how you comply with our recommendations, you may lose this amount or it may vary, both above and below.
How to lose up to four kilos in a week
On many occasions our overweight is the cause of different incorrect habits that have been repeated over time. If you want to know how to lose up to four kilos in a week you will have to face them, since otherwise it will be difficult to achieve your goal.
When it comes to knowing how to get rid of excess fat, you will have to follow the following steps, thanks to which you will be able to lose more than four kilos in a week.
Eat fish, meat and eggs
The first of the aspects to assess in order to lose up to four kilos in a week is the recommendation to eat healthy and well, being the perfect proteins to lose weight fast and a lot, and without starving in the process.
Proteins can be found in different foods such as chicken, salmon, pork, shellfish, trout, cod, eggs… The reason for consuming them is that the more protein you eat, the more you will speed up your metabolism; and this will make you lose more weight with less effort. However, remember that when choosing your food, these should consist of pieces that do not have much fat.
Eat vegetables
Since you cannot eat only protein, it will be necessary that your dishes are accompanied by vegetables. One of the advantages is that you can eat as many as you want, since they are negative calorie foods. This means that the more you eat, the more you will lose weight without doing anything other than the act of eating.
However, for the slimming effect of vegetables to really have an effect on your body, you must pay special attention to their preparation. To do this you must avoid salt and be very careful with olive oil.
When it comes to the vegetables you can eat, some options are: cauliflower, broccoli, cabbage, lettuce, cucumber, spinach…
Avoid sugars, pasta, bread and rice
On the other hand you should avoid carbohydrates for a week. These foods are healthy, but they do not help when it comes to losing weight. In addition, they cause fluid retention and cause swelling.
Also, you should avoid breads, whole grains, rice, buns, cookies, pasta, jellies, candies, and any other food or product that has added sugars.
Avoid soft drinks and fruit
If you want to know how to lose four kilos in a week you will also have to avoid soft drinks, even the “light” or “zero” versions. This week you should hydrate yourself with tea, coffee or water. With regard to fruits, despite the fact that they are very healthy and have vitamins and nutrients, it is best to reduce their consumption, since they contain sugar, even if it is natural.
Do exercise
Physical exercise is one of the best ways to burn fat and thus be able to improve your physical condition at the same time that you have your mood strengthened. If you are not a fan of the gym, it will be enough for you to do some type of aerobic exercise, such as going for a walk, walking, swimming or cycling.
Drink water
Water does not have calories, but also, by consuming it, you will be burning calories, since it contributes to accelerating metabolism. In many studies it has been shown that resting energy expenditure increases between 24 and 30% in the 10 minutes following water consumption. The effect lasts about an hour.
For this reason, it is recommended to drink at least two liters of water daily, bearing in mind that, in addition, the more water you drink, the less food will fit in your gut. Therefore, it will help you when eating less.
