Ways & How

How to Achieve Massive Weight Loss in 4 Weeks

How to Achieve Massive Weight Loss in 4 Weeks

Trying to lose weight fast in time for a summer getaway or a special occasion? Though some say it may be challenging, it’s actually possible. Together with proper discipline, eating the right foods, and a good exercise routine, you’ll find that shedding some pounds is possible in a few weeks’ time. Our guide on how to achieve massive weight loss in 4 weeks will make your dream possible.

  1. Cut the carbs. This is the cardinal rule to losing weight, since carbohydrates wreak havoc on your insulin levels. Eating a lot of carbs stimulates the release of insulin, which allows the body to use carbs for energy. This in turn tells the body to store more fat since carbohydrates are readily available to meet your body’s energy needs. Simply put, the more carbs you eat, the more insulin is released, and your body is told to store more fat. To prevent this scenario, cut back on your carb intake, especially food containing simple carbohydrates that readily spike up your insulin levels. Avoid white rice, white pasta, white flour in most pastries, sugary treats, candies and sugary drinks like sodas and sweet fruit juice.

    y away from these foods, and your body will start breaking down fat, instead of storing it, because without carbohydrates, your body will choose to use its fat reserves. During your first week of avoiding carbs, this simple step will have helped you shed up to 10 pounds, sometimes even more.

  2. Stock up on protein. Everyone on a weight-loss plan knows this for a fact: Protein is king. Upping your intake of protein not only gives your body the nutrients it needs, but it also boosts metabolism and helps you feel fuller for longer. Studies have shown that a breakfast high in protein was the most effective for weight loss, since it prevented overeating during other meals. It can also make you less prone to reaching for sugary snacks or being tempted with chips and carb-laden treats.

  3. Eat veggies and good fat. Even if you are on a diet, you still have to supply your body with the nutrients it needs. Along with your high-protein meals, consume low-carb veggies and some foods containing the good kind of fat. Some great veggie options are spinach, kale, cabbage, broccoli, lettuce, cauliflower, sprouts, or green beans. They give you your daily dose of vitamins and minerals, and you can eat them in large amounts and still be on track with your low-carb diet. You also have to give your body some of the fat it needs, and removing all dietary sources of fat is not necessary. Put together a meal containing a good protein source, any of the veggies mentioned above, and a good source of fat like coconut oil, olive oil, canola oil, and even a small amount of butter. Fish, seeds and nuts are also great sources of healthy oils.

  4. Work out three to four times a week. Aside from keeping up with a good diet, you also have to get your body moving to help those calories get used up. Exercising also helps keep your metabolism going. This is important because once your body senses that it is losing weight, it may start telling your metabolism to slow down. Start by lifting weights three times a week on the first week, then do this for four to five times on your succeeding weeks. If you’re not one for weights, you can always do cardio workouts like jogging, swimming, cycling and running. High intensity interval training can also help. A single workout session should last around 30 to 60 minutes.

  5. Set a cheat day. This is entirely optional and not necessary, but if you feel a need to eat some of the foods you’ve been avoiding the entire week, you can eat them on this day. A Saturday or Sunday works best for most people. If you’ve been craving fries, a slice of cake or an entire unhealthy meal, then you can eat it this day. Just make sure it’s only one day a week; otherwise, your diet won’t work for you and you’ll gain back the pounds you’ve lost over the week.

  6. Extra tips. Small changes can help boost your weight loss. Among these are drinking a lot of water to keep hydrated and drinking green tea or coffee (without the cream) to jumpstart your metabolism. Also, eat more slowly and use a smaller plate for your meals.

All in all, following these simple tips will teach you how to achieve massive weight loss in 4 weeks without starving yourself and ending up binge-eating afterward. After four weeks of consistent meal-planning and carving out the time to work out, you’ll see drastic changes in your weight. Aside from losing those extra pounds, you’ll also be on your way to a healthier, fitter body.


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