If you find yourself stuck, wishing to find the guide on “how to lose 4 kg in a month?” this is your chance.
This guide explains the top 6 ways for a rapid yet safe weight loss- as per the best dieticians.
Fat loss in a month is a huge target. However, to help you with it, here are six steps that you can include in your lifestyle. This guide covers all fat loss aspects that you must know. Gradually, you will see the changes that you wish to see in your body.
Cardio exercise
Achieve your goal, not by just thinking “how to lose 4 kg in a month” but also working on it! This isn’t something that only diet can help with; you’ll also need some aerobic exercise or what we call cardio. With your rising heart rate during performance, not only do you burn calories but also strengthen your heart and lungs.
As per the clinical data recorded in 2024, if you workout for 40-minutes, even 3 times in a week, you can lose 9% of your total weight in a half-year timeframe.
The role of HIIT in rapid fat loss:
- HIIT stands for High intensity interval training- a form of intense exercise for fat loss.
- You can lose 4 kg in a month if you include this form of training in your workout routine.
- In addition, as per scientific reports if you have 30 minutes of HIIT, you can burn about 30% more calories than any usual physical activity.
Calorie calculation
The basic fat loss science is to burn more calories than your body intakes and as simple as it might sound, it can be tricky. To reduce your body weight, you must keep your body moving in the gym while eating foods that don’t offer you many calories but yes, protein!
With calorie calculation, you get a better idea of how the calorie deficit in your body looks and what to expect. In addition, you may use tracking apps for the same for better ideas.
Go for healthy drinks
The drinks you have play a crucial role because it forms a vital part of your fat loss diet. Moreover, you can’t be on a diet for a day and then drink some packaged fruit juice- loaded with calories and sugars. Your choice of drink should be low cal and low sugar.
How to lose 4 kg in a month with drinks? Some healthy fat loss drinks:
- Coconut water
- Herbal teas
- Fresh fruit and veggie juices
- Protein smoothies
- Lemonade
Fill your plate with fruits & veggies
To lose fat, you must eat something that does not have calories, but still can keep you full so that you don’t have. This healthy approach for weight loss includes a lot of fruits and vegetables in your plate. You may eat them in salads or cook them with atta rotis.
In addition, many studies conclude that fibre content from fruits and veggies is absolutely high end and can help you lose 4 kg in a month.
Portion control & portion control
The straight up solution to “how to lose 4 kg in a month?” also has portion control and meal timings. Both of them being active aspects of safe and effective fat loss, are crucial.
You must watch how much of a meal you have and at what time of the day, as per its nutritional info/ table of contents. This is simple portion control and meal timings also play a huge role. You must not skip meals and have a proper time for the same.
Moreover, you can see a weight loss dietician who can design a plan, especially for you to lose 4 kg in a month
How to lose 4 kg in a month with diet?
When you combine a healthy lifestyle that burns calories with a diet that provides few calories, but enough energy and protein, you may see wonders. This abides by the fat loss science and its rules.
Best foods to lose 4 kg in a month:
How to lose 4 kg in a month with best foods- Here are some top fat-loss foods that can help you have a rapid yet safe weight loss journey:
| Food category | Examples |
| Protein rich | Eggs, chicken breast, fish, paneer, lentils |
| Low cal fruits | Berries, citrus fruits, guava |
| Whole grains | Brown rice, quinoa, oats |
| Legumes | Beans, chickpeas, lentils |
| Nuts and seeds | Almonds, pumpkin seeds, flaxseeds |
| Spices and herbs | Turmeric, ginger and garlic |
Frequently asked questions
A: It is a great way of losing fat fast. However, you need a weight loss nutritionist’s guidance for the same.
A: It is a great way of losing fat fast. However, you may need professional help as in a weight loss nutritionist’s guidance for the same.
