Experience

I once needed to lose 4 kg before a wedding. By cutting out processed food, doing fasted walks, and drinking lots of water, I lost 4.2 kg in 14 days—without harming my energy or mood.

Simple Yet Effective Plan to Lose 4 Kg in 2 Weeks

1. Cut Calories Wisely (Create a 700–1000 kcal Deficit)

Eat around 1200–1500 calories/day (based on your body)
Use a calorie-tracking app (e.g., MyFitnessPal)
2. Eat Clean and Light

Prioritize: Veggies (spinach, cucumber, cauliflower) Lean protein (boiled eggs, grilled chicken, tofu) Whole grains (small amounts of oats, brown rice)
Avoid: Sugar, fried food, processed snacks
3. Drink More Water

Aim for 2.5–3 liters per day
Drink a glass of warm water before meals to curb appetite
4. Fasted Cardio + Daily Walks

Morning walk or light jog (30–45 min fasted)
Add evening walk after dinner
5. HIIT or Strength Training (Alternate Days)

20–30 min sessions, 5x/week
Focus on full-body movements (squats, lunges, push-ups)
6. Sleep and Stress Control

Sleep at least 7 hours/night
Avoid late-night snacking
Try breathing exercises for calm
Summarize This Answer

To lose 4 kg in 2 weeks, eat clean, stay active daily, drink water, and sleep well. Create a calorie deficit without crash dieting—your body will thank you.