How To Lose Weight In Four Weeks? – Diet Chart For Weight Loss


How-To-Lose-Weight-In-Four-WeeksThere are many people out there who want to reduce their weight within a few weeks.  Most of them will try to do some work out to reduce the weight. Though exercising is one of the best ways to stay fit, it alone won’t help you when you need a fast reduction in your weight. To lose weight and to get back into shape, you should concentrate on your diet as well.  To achieve proper and easy weight loss you have to use a combination of healthy diet as well as regular exercise.  Before trying for weight loss it is necessary that you find out the reason for your weight gain. You have to make sure that the underlying causes like thyroid problems or PCOD is causing the problem for you. If you feel that there are no health conditions but the erratic food habits and sedentary lifestyle are causing the problem for you, then try this universal method to lose weight.

Know Your Universal Diet For Weight Loss

If you are planning to follow the diet it is necessary that you time it rightly.  You should get up before 8:00 am. This universal diet is split into 4 weeks and the diet will change every week. To keep track of your progress while following the diet, it is necessary that you weigh yourself before starting the diet plan and write it in your diet book. You need to follow certain things when you are on this diet. They are

  • Avoid using salt after 7:30 pm
  • Avoid all aerated drinks including diet sodas
  • Avoid eating mango and banana
  • Restrict the use of rice and potato
  • Avoid artificial and sweetened juices
  • Half an hour of aerobic exercise daily like jogging, 500 skipping per day which can be divided into 5 sets of 100 each
  • 20 minutes of breathing exercise daily

Week 1

8:00 am- After you wake up in the morning, drink 2 glasses of fenugreek seeds (Methi seeds) water. Soak 1 tsp of fenugreek seeds in 2 glasses of water overnight. Strain this in the morning and drink the water. This will help to remove water retention in the body and bloating. You should also have 5 almonds with skin soaked overnight in water and have just one peppercorn.

9:00 am- This is your breakfast time.  You can have 1 toast of brown bread with low fat butter or hung curd or with salads or chutneys.
11:30 am- This is your snack time. Eat any one fruit according to your wish but avoid mango and banana as they are rich in sugar and carbohydrates.
1.30 pm- Before you start eating your meal, consume a small plate of salad.  You can include carrots, cucumber, lettuce, avocado, boiled cauliflower and beans in your salad. Salads will help to reduce the craving for food. The fibers present the salad vegetables make your stomach feel full and you will not overeat. After the salad you can eat one chapatti made of whole wheat flour along with a small bowl of cooked dal.
4.30 pm- You can have one cup of low fat milk or tea with 2 biscuits or one small cup boiled chickpea or channa or air popped popcorns.   It is better to go for biscuits without much sugar and fat.
7:30 pm- This is your dinner time. Start your dinner also with a small plate of salad.  You can have one whole wheat chappati with one cup of vegetables. Avoid eating pulses like rajma or channa at night.
8:30 pm- You can again have any one fruit of your choice.
Weigh yourself again at the end of the first week. You will see that you have lost weight between 1-2 kg. The weight loss will be maximum in the first week as the body loses its water weight and bloating is reduced.