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!
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10 ways to lose 4kgs in 30 days
1. Say goodbye to the white stuff – SUGAR!
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.
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.
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!.
Never underestimate the power of squats…and glute focused exercises.
Besides looking great in bikinis and skirts, 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.
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.
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.
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.
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.
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
Get healthy with the help of The Healthy Man Meal Replacement
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.
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.