Lose Weight in 4 Weeks – The Top 7 Ways to Burn Fat Fast

By nutritionist
Last update: June 19, 2019

How many pounds can you lose in 4 weeks?

The answer is: It depends on.

How many pounds you can lose in 4 weeks depends primarily on your starting weight. In addition, the size of the calorie deficit determines how much you will lose weight during this period.

However, it is entirely possible to make good progress in a short period of time. In this post, I’ll show you 7 healthy methods that are suitable for this.

Method # 1: Intermittent Fasting 16: 8

Intermittent fasting has now become one of the most popular methods of losing weight.

And rightly so!

In fact, it’s time-saving, simple, and may have unique effects on our health.

Put simply, intermittent fasting 16: 8 works like this:

People fast for 16 hours and eat for 8 hours every day.

First of all, you decide whether you prefer to fast in the evening or in the morning.

Then you set the so-called meal window. For example, if you want to fast in the morning, you could eat from 12:00 p.m. to 8:00 p.m.

All calories are recorded in the meal window. During the fasting phase, which in our example goes from 8 p.m. in the evening to 12 noon the next day, only calorie-free drinks are allowed.

One of the most important rules of intermittent fasting is that you still need to hit a calorie deficit.

This means that you need to burn more calories than you are consuming. Otherwise, you won’t lose weight with any method. So pay attention to what you eat in your meal window.

If you choose this method, you should definitely read our interval fasting guide.

Method # 2: Low Carb Diet

Before intermittent fasting became the hottest weight loss method, everyone was talking about the low carb diet.

It’s no secret that most people overeat “bad carbs”. Bad carbohydrates refer to artificially added sugars and highly processed white flour products.

These foods can prevent you from losing weight or even gain weight as they cause cravings. In addition, they hardly contain any fiber or micronutrients.

In the low carb diet, the daily carbohydrate intake is significantly reduced. Bad carbohydrates are completely banned from the diet. Good carbohydrates are allowed up to a certain percentage.

With these rules, many people automatically run into a calorie deficit and lose fat.

If you choose this weight loss method, you should read our article about the low carb diet beforehand. There you will find a 7-day nutrition plan, complete instructions and various nutrition tips. We have also published more than 100 low carb recipes that you can use.

Method # 3: Intuitive, portion-controlled eating

Intermittent fasting is not for you and you don’t want to do without carbohydrates either?

No problem!

Then this method is guaranteed to be suitable for you.

With intuitive nutrition – as the name suggests – you listen to your own body awareness. The proponents of intuitive eating assume that the body tells us by itself which foods to eat.

Unfortunately, the feeling for an intuitive diet has already been lost for many. Instead, food ends up on the plate that our body is guaranteed not to need. These include croissants baked in palm oil and heavily processed meat products.

If you choose this method, you should pay particular attention to the following points:

Include fruits and vegetables in every meal. This is extremely important so that you don’t feel hungry while losing weight.

Pay attention to your feeling of satiety several times while eating. Only in this way will you be able to eat the right portion size. If you don’t pay attention to your feeling of fullness, you will likely overeat and not lose weight.

Pay careful attention to your feeling of hunger and really only eat when you are hungry. If you often eat out of boredom, you will find it much harder to lose weight.

Consciously avoid prohibitions, but don’t overdo it with sweets and Co.

Exercise a lot in everyday life so that you burn extra calories. For example, make sure that you take at least 10,000 steps a day.

Method # 4: count calories

Of course you can lose fat without counting calories, but there is no scientific dispute that counting calories is one of the most effective methods of losing weight.

This means that you know exactly how many calories you are consuming each day. If you don’t lose weight, 99 percent of the time it’s because your calorie intake is too high.

When counting calories, you should distribute the macronutrients as follows to lose weight quickly in 4 weeks:

1.5 to 2.0 grams of protein per kilogram of ideal weight per day

1.0 to 1.2 grams of fat per kilogram of ideal weight per day

Remaining calories in the form of healthy carbohydrates

Also make sure that you consume 30 grams of fiber every day. Also, include plenty of micronutrient-rich fruits and vegetables in your diet.

If you don’t know how many calories to consume per day, you can take our free weight loss course. There you will also learn more about the correct distribution of macronutrients and losing weight without a diet.

Method # 5: Clean Eating

With clean eating, only natural, unprocessed foods are consumed.

Not only is this healthy, but it also creates the necessary calorie deficit for many people.

This method is particularly suitable for losing weight for people who already have a healthy diet. For everyone else, the radical change in diet is probably a bit too far-reaching.

If you want to lose weight with clean eating in 4 weeks, you should definitely check out our complete guide.

Method # 6: jogging and weight training

You can lose weight without exercising. If it has to go quickly, there is hardly a way around it. Because without exercise, the calorie consumption is usually simply too low to lose a lot of fat in a short period of time.

Anyone who wants to lose weight through exercise should rely on a combination of strength training and jogging.

Through strength training, you build muscle mass or at least make sure that you don’t lose it when you lose weight. This achieves a better before and after transformation, as muscles are known to tighten the body.

Of course, weight training also burns some calories yourself. The built-up muscle mass also ensures that we consume more energy even when lying down.

When jogging, however, the direct calorie consumption is extremely high. With just two to three units per week, you quickly consume 1000 to 2000 kilocalories more and thus ensure rapid fat loss.

Method # 7: Vegan Diet

Have you been thinking for a long time whether you should go vegan? Then you could try it in the 4 weeks and even lose weight.

It is well known that only plant-based foods are eaten on a vegan diet. These often have very few calories per 100 grams, which makes it easier for you to lose weight.

So if you think a vegan diet is right for you, then why not start a 4-week self-experiment. A few sentences above I have linked our complete guide for you, which you can read through.

Lose weight in 4 weeks: what can I do?

How much you will lose in the 4 weeks always depends on the size of your calorie deficit. Regardless of which of the above methods you choose.

To lose one kilogram of body fat, you need to save 7,000 kilocalories. So if you save 1000 kilocalories every day, you will lose exactly 4 kilograms of body fat in 4 weeks. Depending on how much water you have stored, you will lose a total of around 6 to 10 kilograms, since you don’t just lose body fat.

There is no way that women who are small and do not exercise will not be able to save 1,000 kilocalories a day. Here, 500 kilocalories are more realistic. The decrease then takes place correspondingly more slowly.

Men who are taller and who may also do sports may even be able to save more than 1,000 kilocalories a day. Here the weight loss occurs even more quickly than in the example above.

As you can already see, how much you can lose weight in 4 weeks depends a lot on the individual requirements. Just make the most of it and don’t pay too much attention to what others have accomplished over the same period.

Your deficit should always be moderate. In principle, we do not recommend a high deficit to anyone.


Those who want to lose weight quickly in 4 weeks are well equipped with these healthy methods.

Always make sure you have enough protein and fat as well as a balanced diet.

Which weight loss method did you choose and what are your experiences with it?

Leave a comment now, even if you have any questions that my team and I can help you with.

Greetings and see you soon, Lukas and the Lecker weight loss team.