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How to Lose Weight in 4 Weeks-Diet Chart for Weight Loss


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 Doston fit rahne ke liye aur apni body shape ko maintain karne ke liye regular workout apki help karta hai. Lekin jab aapko apna weight loss karna hota hai to only exercise sufficient nahi hota. Iske liye Iske liye apko apni diet par bhi focus karna hoga. Jab aap khud ko fit rakhna chahte hain to apko diet aur exercise both par dhyan karna hoga.

Maine khud apna weight lose karne ke liye ek diet plan follow kiya. isse mujhe apne aap ko fit rakhne me help mili. To aaj main apke saath apna diet plan share karna chahti hun. Isse apko jarur help milegi. 

How to Lose Weight in 4 Weeks-Diet Chart for Weight Loss
image: GettyImages

Sabse pahi baat to ye ki agr aap balance diet le rahe hain aur routine bhi sahi hai. Iske baad bhi apka weight gain ho raha hai. To 1st to aap apna health checkup karwayen. Kyonki kai baar ye weight kisi khas disease ke karan bhi ho sakta hai. Jaise apko blood sugar, thyroid ya other health problems. 

Doston ye diet plan 4 weeks me divided hai. Aur ye plan every week change hota hai. Lekin diet plan start karne se pahle aapko kuch tips ko follow karna hoga. Jaise aap sabse pahle apna weight len. Isse aapko ye pata hoga ki apne kahan se start kiya. Aur fir apko results kya mile. To chaliye dekhen-

Weight Loss karne ke main tips-

  • restrict mango and banana
  • potato and rice avoid karen
  • no salt after 7.30
  • no artificial juices
  • half an hour daily aerobic exercise
  • no junk foods
  • banana grapes avoid karen
  • no aerated drinks.

Agr apne gym join kiya hai to better hai. Lekin agr aap time aur money any reason se gym nahi kar sakte to bhi no problem. Apko only comfortable shoes pair chahiye. Aap ise ghar par bhi kar sakte hain. Iske saath hi aap daily 500 skips jarur karen. Isme aap 100 skip se start kar sakte hain.

Slowly aap iske sets increase kar len. Apki upper body toning ke liye aap 1.5 to 2 kg dumbbells karen. Iske saath hi aap 20 minutes breathing exercise karen. Isme aap pranayama kar sakte hain. 

Lose Weight karne ka 1st week:

  • 8:00 am(as soon as you wake up)– 2 glasses water me 1 tsp methi seeds overnight soak karen
  • Morning me methi seeds strain karen aur water pi len
  • 5 soaked almonds skin ke saath khayen.-
  • 1 kali mirch yani black peeper swallow karen.
  • 9:00 am- 1 toast(brown bread) amul lite butter/ hung curd dressing/ salad/ chutney ke saath khayen
  • 11.30 am- one fruit as your wish
  • 1:30 pm- Meal start karne se pahle small plate salad khayen
  • mix wheat flour and wheat bran in equal portion ki 1 chapati khayen
  • 1 bowl or normal sized katori dal khayen
  • 5:00 pm- 1 cup of milk or tea ke saath 2 biscuits(marie gold, no other biscuit/ 1 small bowl bhuna channa/ 1 bowl popcorn( not the buttery) 
  • 7.30 pm: meal starting se pahle a small plate salad khayen. 1 bran chapati(चपाती) aur 1 katori vegetable (any vegetable not rajma, channa or kadhi)
  • 8:30 pm- one fruit as you wish

Jab 1st weekend hoga tab weight dubara len. Main sure hun ki apka kuch weight lose jarur hoga. Is week me aap jyada weight lose karenge. Mera is week me 1.8 kgs lose hua. Kyonki is week apka water weight aur bloating(सूजन) chali jayengi. 

Weight Lose karne ka 2nd week:

  • 8:00 am(as soon as you wake up)– 2 glasses water me 1 tsp methi seeds overnight soak karen
  • Morning me methi seeds strain karen aur water pi len
  • 5 soaked almonds skin ke saath khayen.-
  • 1 kali mirch yani black peeper swallow karen.
  • 9:00 am- 1 toast(brown bread) amul lite butter/ hung curd dressing/ salad/ chutney ke saath khayen
  • 11.30 am- one fruit as your wish
  • 1:30 pm- meal start karne se pahle 1 small plate salad jarur len
  • 1 sandwich (agr aap vegetarian hain to 2 brown breads with paneer feelings, aur agr non-vegetarian hain to egg white)
  • 5:00 pm- 1 cup of milk or tea ke saath 2 biscuits(Marie gold, no other biscuit/ 1 small bowl bhuna channa/ 1 bowl popcorn( not the buttery) 
  • 7:30 pm- A small plate salad before starting the meal, 1 bran chapati ke saath channa, rajma aur kadhi le sakte hain 
  • 8:30 pm- one fruit as you wish

This week i lost just .9kgs

Lose Weight karne ka 3rd week:

  • 8:00 am(as soon as you wake up)– 2 glasses water me 1 tsp methi seeds overnight soak karen
  • Morning me methi seeds strain karen aur water pi len
  • 5 soaked almonds skin ke saath khayen.-
  • 1 kali mirch yani black peeper swallow karen.
  • 9:00 am- 1 glass of milk and a fruit
  • 11.30 am- one fruit as your wish
  • 1:30 pm- 1 bran(मिस्सी) chapati and any vegetable (mix wheat flour and wheat bran in equal portion ki 1 chapati khayen
  • 5:00 pm- 1 cup of milk or tea ke saath 2 biscuits(marie gold, no other biscuit/ 1 small bowl bhuna channa/ 1 bowl popcorn( not the buttery) 
  • 7.30 pm- 3 pieces steamed or roasted chicken or fish+salad (non-vegetables)

Agr aap vegetarian hain to apke liye-

  • 1 bowl dal+1 bowl curd+salad
  • 1 bowl vegetable+1 bowl curd+salad
  • 8:30 pm- one fruit as you wish

Weight lose karne ka 4th week:

  • 8:00 am(as soon as you wake up)– 2 glasses water me 1 tsp methi seeds overnight soak karen
  • Morning me methi seeds strain karen aur water pi len
  • 5 soaked almonds skin ke saath khayen.-
  • 1 kali mirch yani black peeper swallow karen.
  • 9:00 am- 1 toast(brown bread) amul lite butter/ hung curd dressing/ salad/ chutney ke saath khayen
  • 11.30 am- one fruit as your wish
  • 1:30 pm- is week me apke paas khane ke many options hain. Inhe aap alternately le sakte hain
  1. 1 bowl sprouts + fruits
  2. 2 bowl vegetables + salads
  3. 1 bowl vegetables + 1 brown bread toast
  4. 1 bowl kadhi + 1 quarter plate rice
  • 5:00 pm- 1 cup of milk or tea ke saath 2 biscuits(marie gold, no other biscuit/ 1 small bowl bhuna channa/ 1 bowl popcorn( not the buttery) 
  • 7.30 pm: 1 bran chapati and 1 bowl vegetable
  • 8:30 pm- one fruit as you wish.

Aur ab apka 1 month pura hua diet plan ka. Definitely apka 3.6 kgs to 4.3 kgs weight lose hua hoga. Apne better feel kiya hoga. Is plan ko agr aap dubara continue karna chahe to iske liye aap 10 days gap jarur karen. Doston, aap ye article kaisa laga, apne comments jarur mujhse share karen. Mujhe apke comments ka intezaar rahega.

4 Comments

  1. sabiha sabiha 10th August 2018

    very nice tips for weight lose,,thanks for share

  2. sabhindime sabhindime Post author | 11th August 2018

    @sabiha
    thanks for your nice comment.

  3. Dipika Singh Dipika Singh 14th August 2018

    This is brilliant, saving it for reducing belly fat.

  4. sabhindime sabhindime Post author | 14th August 2018

    @Dipika Singh
    thanks for your heartfelt message.

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