Copy of How to lose 4 kg in 30 days

Losing 4 kilos in 30 days is achievable with a combination of diet, exercise, and lifestyle changes. Here’s a structured approach:

1. Nutrition Plan (80% of weight loss)

✅ Caloric Deficit: Aim for a 500-600 calorie deficit per day to lose around 0.5-1 kg per week.

How to calculate your daily calories:

Step 1: Calculate your Basal Metabolic Rate (BMR)

Use the Harris-Benedict formula:

• Women: BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)

• Men: BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age in years)

Example:

• Gender: Female

• Age: 62 years

• Weight: 67 kg

• Height: 170 cm

Your calculation:

BMR=655+(9.6×67)+(1.8×170)−(4.7×62) =1312.8 calories/day

Step 2: Calculate your Total Daily Energy Expenditure (TDEE)

Multiply your BMR by your activity level:

Activity Level	Multiplier
Sedentary (little/no exercise)	1.2
Lightly active (1–3 days exercise/week)	1.375
Moderately active (3–5 days/week)	1.55
Very active (6–7 days/week)	1.725
Extra active (intense exercise daily)	1.9

Choose your multiplier based on your activity. For example, if you're lightly active:

TDEE=BMR×1.375

Using your BMR:

TDEE=1312.8×1.375=1805 calories/day (approx.)

Adjust for Weight Goals:

• To maintain your current weight: Eat at your TDEE (~1805 calories/day)

• To lose weight: subtract around 300-500 calories/day (around 1300–1500 calories/day)

• To gain weight: add 300-500 calories/day (around 2100–2300 calories/day)

Given your goal is to lose 4 kg in 30 days, aiming around 1300–1500 calories per day is reasonable, balanced, and sustainable.

✅ High-Protein Diet: Protein keeps you full and preserves muscle. Include lean meats, fish, eggs, tofu, and legumes.

✅ Healthy Fats & Fiber: Avocados, nuts, olive oil, and seeds help with satiety. Fiber-rich foods like veggies, fruits, and whole grains improve digestion.

✅ Cut Processed Foods & Sugars: Avoid sugary drinks, refined carbs, and processed snacks.

✅ Portion Control: Use a smaller plate and be mindful of portion sizes.

Keep reading to find meal and workout plan

Example Meal Plan:

• 🥣 Breakfast: Scrambled eggs with spinach & whole-grain toast

• 🥗 Lunch: Grilled salmon with quinoa & steamed broccoli

• 🍗 Dinner: Chicken stir-fry with brown rice & mixed vegetables

• 🍎 Snacks: Greek yogurt, almonds, boiled eggs, berries

2. Exercise Plan (20% of weight loss)

💪 Strength Training (3-4x per week): Preserves muscle and boosts metabolism.

🏃 Cardio (4-5x per week): Mix steady-state walking/running and HIIT workouts for fat burning.

🧘 Daily Movement: Walk 8,000-10,000 steps daily, take stairs, stretch often.

3. Lifestyle & Habits

💧 Hydration: Drink 2-3L of water per day.

😴 Sleep: 7-9 hours of quality sleep supports metabolism.

🚫 Alcohol & Junk Food: Limit alcohol and ultra-processed foods.

📊 Track Progress: Weigh yourself weekly & measure waist for non-scale victories.

Here is your meal and workout plan:

Week 1-4 Meal Plan

Daily Guidelines:

• Calories: 1300-1600 kcal/day (adjust based on activity level)

• Macros: High protein, moderate fat, low-moderate carbs

• Hydration: 2-3L of water daily

• Meal Timing: Eat every 3-4 hours to maintain energy and metabolism

Example Daily Meal Plan

Breakfast:

• Scrambled eggs (2) with spinach and whole-grain toast (1 slice)

• Black coffee or green tea

Snack:

• Greek yogurt (150g) with a handful of almonds

Lunch:

• Grilled chicken breast (150g) with quinoa (1/2 cup) and steamed broccoli

• Lemon water

Snack:

• Boiled egg with cucumber slices

Dinner:

• Baked salmon (120g) with roasted sweet potatoes (1/2 cup) and a side salad

Snack (if needed):

• Cottage cheese with walnuts

Substitutions & Adjustments:

• Swap protein sources (chicken, turkey, tofu, fish, eggs)

• Adjust carbs (reduce for more fat loss, increase for higher energy levels)

• Use spices and herbs for flavour without extra calories

4-Week Workout Plan

Guidelines:

• Strength training: 3-4x per week (full body)

• Cardio: 4-5x per week (mix steady-state and HIIT)

• Steps: Aim for 8,000-10,000 daily

Weekly Workout Split:

Monday: Full Body Strength + 20 min Walk

• Squats (3x12)

• Push-ups (3x12)

• Bent-over rows (3x12)

• Plank (3x30 sec)

• Finish with a 20-minute brisk walk

Tuesday: Cardio + Core

• 30 min moderate-intensity cycling or running

• Crunches (3x15)

• Leg raises (3x12)

• Side plank (3x20 sec each side)

Wednesday: Strength + HIIT

• Deadlifts (3x10)

• Shoulder press (3x12)

• Lunges (3x12 each leg)

• 15 min HIIT (30 sec sprint, 30 sec rest x 10)

Thursday: Active Recovery (Yoga, Stretching, or Light Walk)

Friday: Full Body Strength + 20 min Walk

• Squats (3x12)

• Pull-ups (assisted if needed) (3x8)

• Dumbbell deadlifts (3x12)

• Bicycle crunches (3x15)

• 20-minute brisk walk

Saturday: HIIT + Core

• 20 min HIIT (Jump squats, mountain climbers, burpees, lunges – 40 sec work, 20 sec rest)

• Core circuit (planks, leg raises, Russian twists)

Sunday: Rest or Light Yoga

Additional Tips:

• Track your meals & workouts for accountability

• Get at least 7-8 hours of sleep per night

• Reduce stress (meditation, deep breathing, journaling)

• Celebrate non-scale victories (better energy, strength, mood)

Stay consistent, and you’ll see great results!

Always consult your doctor before starting any form of exercise or eating plan.