Is New Year's Eve party approaching, or do you have a big date that you really want to fit in that dress for? Whatever occasion it may be and you want to look slimmer and better instantly,
we have a few tips that you can follow to lose weight even in 4 days. And no! It’s not a magical trick!
Losing weight is a dreadful process for most people because it's associated with hard work and commitment. However, we have come up with certain instructions that include fewer efforts and more benefits.
These tips target different aspects of your life relating to food, sleep, and exercise. They focus on a decrease of an average of 1,000 calories a day, so you are able to lose at least 1 pound in 4 days since every pound of fat contains 3,500 calories.
How to Lose Weight in 4 Days
1.Change your eating habits
The single biggest change you can make to instantly drop off weight is in terms of your food intake.
You will need to pay close attention to the number of calories you consume and work on lowering that amount, which can be done through a number of ways: Reduce your meal portions and replace high calorie foods with lean protein, fruits and vegetables, whole grains and low-fat dairy.
Avoid foods with high levels of sugar, salt, and trans-fats.
Include more fiber in your diet so you feel fuller and less prone to over-indulge.
These foods also require more chewing so your mind is given time to process that you’re no longer hungry.
The ideal way to add fiber in your diet is through breakfast.
Include oats, whole wheat flakes, and fruits to your breakfast which should be consumed after 90 minutes from waking up so it jump-starts your metabolism.
Abstain from eating out during these 4 days as most food served in restaurants is high in fat and calories.
Make your own meals and control the ingredients. An important tip to follow is replacing one meal a day with soup in these four days.
This filling and low in calorie food can help you detoxify and reduce your caloric intake by 200 to 400 calories per meal .
2.Reduce your snacking habits
Some of us cannot go a couple of hours without a snack or a soda in hand.
In order for you to lose some weight fast, you will need to control the habit of snacking and limit it to once a day.
Snacks like pretzels, high sodium pickles, and chips are high in Sodium since salt is added to them as preservatives.
Such foods cause your body to retain water and make you look bloated.
In addition, since salt is an addictive substance, you will most likely find yourself eating the whole packet instead of a few chips.
That is why you should replace these kinds of snacks with healthier options.
Eat more fresh and dried fruits when you’re getting a snack craving, try a small portion of anti-oxidant-rich dark chocolate, or have some baby carrots with low fat yogurt.
The possibilities are limitless
Try to also control the amount of calories you consume in liquid form. Sugary coffees, sodas (diet as well), and alcoholic beverages add plenty of empty calories to your diet.
Stick to water, green tea, or drip coffee as your drinks of choice for the next 4 days.
Increase your intake of water to 2 to 3 liters a day, this will help your body reduce its weight in water and flush out its sodium intake.
Drinking plain water also helps your body feel full and cut out unnecessary calories.
3.Sweat off the calories
It is a no-brainer that exercise is crucial for weight loss as it gets rid of the calories.
For the best results, the CDC recommends an hour of cardio most days of the week combined with two days of strength training. You can lose more weight in four days by sticking to this schedule: Cardio on the first and third day of your plan, and a resistance training circuit on the second and fourth day.
You can incorporate your preferred activities to your exercise plan, whether those are riding a bike, jogging, or swimming. At the end of every exercise, stretch thoroughly for 15 minutes.
With slight changes in the amount of exercise you get a day, you will notice instant results.
Instead of commuting to work, walk or bike for half an hour or more. Instead of taking the elevator, take the stairs and burn more calories.
If you hate running and exercising, there are other activities you can do. Go for a ten minute walk after every meal to burn off a few calories and help your digestion.
Start doing push-ups and squats for 15 minutes a day and increase the duration with time.
These two exercises help burn fat and tone your body.
You can also do household chores like mopping the floors and maintaining your garden.
Better yet, do your spring cleaning during these 4 days, since deep cleaning helps burn at least 400 calories per hour.
4.Revive your Metabolism
A boost in your metabolism can help fasten your weight loss efforts. Start your day with a glass of water.
Research shows that a cup of water first thing in the morning helps rid your body of toxins and gives your metabolism a boost.
You can also make high-intense intervals part of your cardio routine. This helps your body burn calories up to 24 hours after your workout.
This can be done by intensifying your cardio pace for one minute, then returning to a moderate pace for two minutes.
Switch between these two paces for five times during your workout. Alternatively, you can also focus on training your muscle groups.
Complete 8 to 12 reps and 2 to 3 sets of each exercise of choice in a single workout session.
Breaking your exercise into smaller sessions stretching throughout the day will keep your metabolism on its feet, so make a goal of three sessions of 10 to 15 minutes each a day to burn your calories faster
5.Get enough rest
Adjusting some bed rituals will help your body feel more rested and will allow it to manage its intake of carbohydrate the next day.
Most adults require 7 to 8 hours of sleep each night, but make sure you add one more hour of sleep per night when you make intensive exercise part of your 4 day weight loss plan.
This extra hour will help your body heal from the soreness and rebuild muscle.
Try to limit screen time and your in-bed reading time to 5 to 10 minutes so your brain is not overly stimulated.
Avoid any liquids right before sleeping and decrease the temperature in your bedroom so your body can be cozy and goes into deep sleep.
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