Is it possible to lose four kilos in a month in a healthy way?
Four kilos in four weeks. That's the goal behind our promise in the Bodyweight Diet: Lose one kilo a week or get your money back, when you follow the program according to the guarantee terms.
It's a clear promise, and a reasonable question is whether the pace can also be healthy. My answer is yes, for those who are overweight and have the right conditions. Your starting weight, your health and how you feel during the time all matter. For those who already weigh quite a bit, the same weight loss may be too fast.
For comparison , the NHS gives around 0.5-1kg per week as a common guideline for weight loss. Our goal is near the upper end of that range, so the approach needs to give you nutrition, exercise and the opportunity to recover.
Four kilos on the scale does not mean four kilos of body fat
When you change your eating habits, your weight can move quickly at first. How much carbohydrates and salt you eat, how much fluid your body retains, and when you last ate all affect the number on the scale. Therefore, a single weigh-in tells you very little about how much fat you have lost.
I think the better question is: Can you lose weight while continuing to eat right, exercise, and build habits that will work for the next month? That's the idea behind the Bodyweight Diet.
How we work in the Bodyweight Diet
We start with the food. In the program you will receive a plan with meals and recipes where protein-rich foods and vegetables have a clear place. You should be able to eat to your satisfaction and at the same time create the conditions for weight loss. For those who enjoy a clear schedule, a 16:8 approach can help structure meals. The eating window is a tool for the routine; the result is not determined by the clock alone. If fasting does not suit your everyday life or health, the eating plan needs to be adjusted.
We strength train from the start. During the first month, the training is based on three full-body sessions a week. You get to work on basic movements and gradually become more confident and stronger in them. The exercises can be done at home with body weight and simple equipment or at the gym. For me, weight loss is not just about weighing less. I want you to be able to maintain as much strength and function as possible along the way.
We walk more, step by step. Walking and power walking make movement a part of everyday life. You start from the level you can actually handle and increase gradually. A short walk that happens several times a week is more useful than an ambitious step goal that falls after three days.
We follow up without getting stuck in the daily routine. The program provides structure for food, exercise and steps. Look at the development of your weight over several weeks and also notice your waist size, energy and how the workouts feel. If the scale is still for a few days, it doesn't mean that the work has been wasted.
That combination is close to what the CDC describes as the foundation for sustainable weight loss : eating habits, regular exercise, sleep, stress management, and goals that can be followed up.
When does the goal need to be adjusted?
If you find yourself skipping meals even though you're hungry, pushing through workouts without recovery, or feeling like every day revolves around the scale, your plan needs to be reviewed. The same goes for if you're feeling dizzy, noticeably tired, or notice your workouts getting worse week after week.
If you have diabetes and are taking medications that can lower blood sugar, have had an eating disorder, are pregnant, or have a medical condition that affects diet and exercise, you should talk to your healthcare provider before aiming for rapid weight loss or starting intermittent fasting. The NIDDK recommends that weight goals and time frames be adjusted with your healthcare provider when necessary.
My answer: Yes – if the conditions are right
You can lose four kilos in a month in a healthy way if the goal suits your starting point and you eat well, exercise at a reasonable level and recover. Weight can vary from week to week, so follow the progress over time and take into account how your body feels. For those who should not lose weight at this rate, a different goal is needed.
In Bodyweight Diet we work with a plan you can repeat: food that works in everyday life, strength training and more movement without having to start over every Monday. One kilo a week or your money back is our promise when you follow the program according to the guarantee terms. The habits you take with you are what will help you maintain the change.
Kennet Bath
Founder of Bodyweight Diet
