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Lose 4 kgs in 30 days with these simple tips

One of the BIGGEST components to a successful weight loss journey is having a specific, weight loss goal. So, that’s why we are helping you be super-specific and give you a tight timeframe of how you can lose 4 kgs in 30 days.

Check out our 10 tips to lose 4 kgs in 30 days below!

lose 4kgs in 30 days

10 ways to lose 4kgs in 30 days

1. Say goodbye to the white stuff – SUGAR!

lose 4kgs in 30 days

Reducing your added sugar intake is one of the FASTEST ways to blast belly fat, reduce your calorie intake, boost energy levels, improve your skin and drop excess weight.

The tricky thing is, sugar is just about everywhere these days and many of us can be addicted to the stuff. Not to mention the thought of going cold turkey and giving up all sweet treats can be too much for many of us to handle.

The GOOD NEWS IS there are plenty of treats, recipes and meals out there just as delicious as your fave sugar-laden creations that are BETTER for you.

6 days to kicking the sugar habit to help you lose weight

2. Up the protein…and FIBRE!

lose 4 kgs in 30 days

Ensure that you are eating enough protein in your meals and snacks. This helps you to feel fuller for longer and gets your metabolism firing. Think nuts, LSA, boiled eggs, poached chicken, natural peanut butter, and tofu.

What you need to know about Protein and Working Out

3. Cut out processed foods and lose 4 kgs in 30 days

lose 4 kgs in 30 days

Cut out processed food and things like white bread, rice and pasta and have wholegrain and wholemeal versions instead which are high in fibre and vitamins.

Clean eating – what is it?

4. Get organised and MEAL PLAN!

Photo by Cristiano Pinto on Unsplash

Having your week planned out for meal times means you’re much less likely to grab something unhealthy. If you know exactly what you’re going to eat will help keep you on track.

If you are looking for a more structured plan to follow then try our 7 day Meal Plan and Recipe Guide. This Ebook covers breakfasts, lunches, dinners and snacks, and will be a great start to educate you on healthy eating. And it doesn’t need to be boring either – in this guide we cover off burgers, pasta dishes and so much more. Enjoy!.

Benefits of a weight loss meal plan for men

5. Get support with your goal to lose 4 kgs in 30 days

Photo by Victor Freitas on Unsplash

Try chatting to a friend who has lost weight. Pick their brain and see if they have any insight for you about anything you are missing or not doing.

You can even hop onto The Healthy Man Facebook group and be inspired by the mens, advice and stories on the page.


Never underestimate the power of squats…and glute focused exercises.

Besides wanting to look great, it’s important to have a strong and healthy butt and thighs as they are the foundations to help us with all our movements every day. When the butt and thighs are strengthened, the glutes are able to balance and stabilise the hips, allowing the hip flexors to move with ease, reducing the risk of back pain and reducing the chance of injury.

Not only that but a strong butt and thighs means a stronger pelvis and better-supported knees and ankles. PLUS glute exercises are a great way to burn MAJOR calories.

How to sneak exercise into your day

7. Get sweaty

lose 4kgs in 30 days

Want results? Get sweaty. While a nice stroll in the park is enough to get some people sweaty and see amazing weight loss results, others may need to mix up their workout.

For example, try alternating your walks with jogging or a light run.

10 activities to help boost your daily exercise

8. Stay focused on your goal to lose 4 kgs in 30 days

One day at a time is all we can do. Don’t let a bad day turn into a bad week. So if you have a slip-up, dust yourself off and remember that tomorrow is another day closer to your goal.

Goal setting: How to do it and succeed

9. Keep an eye on your portions

weight loss tips

Government guidelines recommend that you eat a number of portions of foods from different food groups each and every day to get a range of vitamins and nutrients to support your health.

We’ve done all the hard work for you on portion control below laying out the guidelines you should be aiming for.

8 ways to lose belly fat WITHOUT going to the gym or on a diet

Fruits and vegetables

lose 4 kgs in 30 days

Guidelines recommend that you eat at least 5 or more portions of fruits and vegetables every day, but the optimum is at least 2 portions of fruit and 4 portions of vegetables. A portion of fruits and veggies is generally considered to be a large handful of raw fruit or vegetable.

Whole grains/carbohydrates

lose 4 kgs in 30 days

Each meal should include a portion of carbohydrates, ideally, wholegrain carbohydrates to keep you fuller for longer and to improve digestive health. 4 portions of wholegrain carbohydrates are recommended per day – but if you eat a potato, this should be taken as a carbohydrate portion rather than a vegetable portion.

A standard portion of potato should be the size of a computer mouse (225g), a portion of spaghetti pasta should be less than 1.5cm in diameter, a portion of shaped pasta should be a small heaped handful (40g dry) and a portion (150g) of cooked rice should be, when packed together, around the size of a small tin of tuna.


lose 4 kgs in 30 days

Protein and dairy are a key part of any diet – they improve general health and can boost weight loss. Portions of protein (1-2 a day) should always be around the size of your palm. Protein in the form of meat, like chicken, beef, game or pork should be trimmed of all visible fat. A portion of tofu should be the size of your palm, and a portion of beans should be a small heaping handful.

Dairy portions should be kept fairly small, as they tend to contain more fat – a portion of milk should be a small glass of 250ml, a portion of yoghurt should be a small 50g-100g pot and a portion of cheese should be matchbox-sized (28g). Cheese should be eaten less frequently than milk and yoghurt as it contains more fat.


lose 4 kgs in 30 days.

It might surprise you, but guidelines recommend that you eat three portions of heart-healthy fats each day – the maximum serving should be 1 tbsp. of heart-healthy fat, such as extra-virgin olive oil. These fats improve the health of your skin, hair and nails, and they also boost the health of your internal systems and your eyes.

15 foods and drinks to help BURN belly fat!

10. Workout with weights and lose 4 kgs in 30 days

Working out with weights helps you to build lean muscle mass which burns calories even while you are resting. Training with weights assists in shaping, toning and creating a leaner body. Weights training in conjunction with cardio workouts will help you to reach your fitness and weight loss goals faster. GOOD NEWS – our 28 Day Weight Loss Challenge has full weights workouts!

These weight-based exercises are made up of individual or unilateral movements which help with creating even muscle toning and shaping your body on both sides. These types of exercises improve your postural alignment and stronger muscles help you stand up straight to assist in preventing back pain.

The benefits of weight training are:

  • Tones your body
  • Builds lean muscle mass which in turn burns body fat
  • You only need to perform short workouts to achieve results
  • Builds strength to improve bone density
  • Strength training releases endorphins to increase your mood and happiness
  • Improves sleep and in turn, gives you more energy during the day

The top 10 weights workout mistakes

Get healthy with the help of The Healthy Man Meal Replacement

Meal replacement shake diet

It’s the perfect low-calorie meal replacement for busy blokes wanting to boost weight loss and improve overall health. It’s full of whey and soy protein which means it’ll leave you feeling full and satisfied and keep you going till your next meal.

If you want to shift some kilo’s, look no further than The Healthy Man’s Meal Replacement!

The Healthy Man Meal Replacement Shake is available in Chocolate and Vanilla and will:-

  • Enhance fat-burning ability
  • Increase muscle strength
  • Improve gut health
  • Increase stamina
  • Reduce beer belly
  • Increase energy, vitality and overall health

Get your tub of the Healthy Man Meal Replacement here

Or you could use The Healthy Man Super Greens Powder TODAY!

The Healthy Man Super Greens packs a massive nutritional punch containing over 37 real food and quality superfood ingredients including:

  • Spirulina
  • Flaxseed
  • Pea Protein
  • Organic Barley Grass
  • Chlorella
  • Chia
  • Goji Berry
  • Kale
  • Spinach
  • Mushroom Powder
  • And much more

With all these amazing ingredients coming together in a simple powder form The Health Man Super Greens Powder will help you boost your immune system with a huge dose of Vitamin C and give you a shot of iron to boost your energy. It’s also a proudly Australian owned supplement that is vegan-friendly and GMO-free.

The perfect addition to your Healthy Man Meal Replacement or just mix it with water cause it tastes that good.

Grab your own packet of Healthy Man Super Greens Powder and get the goodness into your diet today!

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