Lose Weight in 4 Weeks – Diet Chart for Weight Loss

lose weight 4 weeks 1

In our eat-and-run, massive-portion-sized culture, maintaining a healthy weight can be tough—and losing weight, even tougher. If you’ve tried and failed to lose weight before, you may believe that diets don’t work for you. You’re probably right: some diets don’t work at all and none of them work for everyone—our bodies often respond differently to different foods. But while there’s no easy fix to losing weight, there are plenty of steps you can take to develop a healthier relationship with food, curb emotional triggers to overeating, and achieve lasting weight-loss success.

First things first, If everything with you is fine your weight gain is due to lethargy, wrong dietary habits and erratic routine. So When u go on a diet make sure that whatever plan u follow it must be timed right as well. You must wake up latest by 8:00. This is the most important thing in your routine because the body has its own clock and you shouldn’t mess with it.

diet plan

This diet is split in 4 weeks period with the diet changing every week:

1. No salt after 7:30
2. No aerated drinks. Yes that includes even the diet version.
3. Restrict mango and banana
4. Restrict potato and rice.
5. No artificial juices as well.
6. Half an hour of aerobic exercise daily. If u want to join a gym good enough. But if due to any reason maybe time or money constraint u can’t join a gym. All you need is a comfortable pair of shoes to do some aerobics, a skipping rope to do at least 500 skips (5 sets of 100 skips and increasing it as you go). 1.5 -2 kgs dumbbells for toning your upper body. Just these basic things and you are set.
7. 20 mins of breathing exercise. ( I’m talking about Baba Ramdevs pranayam)

Week 1

8:00 am (as soon as you wake up) – 2 glasses of methi seeds water ( soak 1tsp of methi seeds in 2 glasses of water. Strain out the methi seeds and drink the water. Helps a lot in water retention and bloating) 5 soaked almonds with the skin. 1 kali mirch u don’t have to chew it just swallow it down.
9:00 am – 1 toast (brown bread) with amul lite butter / hung curd dressing/ salad and chutney
11:30 am – one fruit of your wish

1:30 pm – A small plate of salad before starting the meal. The fibers in the salad fills u up which in turn prevents false hunger that makes u overeat. 1 bran chappati (mix wheat flour and wheat bran in equal proportions.) with 1 bowl ( normal sized katori ) of dal.
5:00 pm – 1cup of milk or tea with 2 biscuits(just marie, no other biscuits)/ 1 small bowl bhuna channa/ 1bowl popcorn ( not the buttery act 2 ones but air popped popcorns without the butter)

7:30 pm –A small plate of salad before starting the meal. 1 bran chappati with 1 k vegetable ( any vegetable not rajmah, channa or kadhi)
8:30 pm – one fruit of your wish.

Week 2

8:00 am (as soon as you wake up) – 2 glasses of tulsi leave water ( soak 5 tulsi leaves in 2 glasses of water. Strain out the leaves and drink the water.) 5 soaked almonds with the skin. 1 kali mirch.
9:00 am – 1 toast (brown bread) with amul lite butter / hung curd dressing/ salad and chutney
11:30 am – one fruit of your wish

1:30 pm – A small plate of salad before starting the meal. 1 sandwich (2 brown breads with paneer filling, if you are a vegetarian and egg whites, if you are a non vegetarian.)
5:00 pm – 1cup of milk or tea with 2 biscuits

7:30 pm –A small plate of salad before starting the meal. 1 bran chappati with 1 k vegetable (this week you can take rajmah, channa or kadhi )
8:30 pm – one fruit of your wish
Week 3

8:00 am – 2 glasses of methi seeds water. 5 soaked almonds with the skin. 1 kali mirch.
9:00 am – 1 glass of milk and a fruit
11:30 am – one fruit of your wish

1:30 pm – 1 bran chappati and any vegetable
5:00 pm – 1cup of milk or tea with 2 biscuits/ 1 small bowl bhuna channa/ 1bowl popcorn (not the buttery act 2 ones but air popped popcorns without the butter)
7:30 pm – 3 pcs steamed or roasted chicken or fish + salad (non vegetarians)

Any one of the following for vegetarians:
1. 1 bowl dal .+ 1 bowl curd + salad
2. 1 bowl veg + 1 bowl curd + salad
8:30 pm – one fruit of your wish
Week 4

8:00 am – 2 glasses of methi seeds water. 5 soaked almonds with the skin. 1 kali mirch.
9:00 am – 1 glass of cold coffee and a bb toast
11:30 am – one fruit of your wish
1:30 pm – This week you have a lot of options which you can take alternatively.

1 bowl sprouts + fruits
2 bowl vegetables + salads
1 bowl dalia + 1 bb toast
1 bowl vegetables + 1 bb toast
1 bowl kadhi + 1 quarter plate rice
5:00 pm – 1cup of milk or tea with 2 biscuits/ 1 small bowl bhuna channa/ 1bowl popcorn (not the buttery act 2 ones but air popped popcorns without the butter)
7:30 pm – 1 bran chappati and 1 bowl vegetable.
8:30 pm – one fruit of your wish
By the end of the 4 months you will lose approx. 10-15 kgs. But descipline is key to success.

Eat Right Stay Fit.

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