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How Much Weight Can I Lose in 4 Weeks? More Than You Might Think

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By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The The Fit Father Project

how much weight can I lose in 4 weeks
Weight loss is challenging. If it wasn’t, everyone would be doing it, and the billion-dollar weight loss industry wouldn’t be happy! It doesn’t mean that you can’t lose weight, but a bit of challenge does make it feel more satisfying when you discover the answer to just how much weight you can in 4 weeks.

The first step is to recognize that you can’t do this alone. Weight loss is easier and faster when you have a strong support team. That’s what the Fit Father Project is here for you.  Take a look at FF30X today, and you’ll quickly see how much you can save by getting our advice, guidance, and support today.

How Much Weight Can I Lose in 4 Weeks – 20 lbs?

There are two sides to this question; how much weight can I lose in 4 weeks and how much should I lose.

The 2 answers are not the same.

scales how much weight can I lose in 4 weeksThe simplest answer to how much weight can I lose in 4 weeks is around 20lbs. Yes, this is actually possible! But it’s not advisable.

To achieve this, you’ll need to stick to a special water solution. This will allow your body to remain healthy without the need to eat food!

For example, if you’re on this diet (which must be supervised by an approved clinic), then you’ll be consuming no calories. But, as an average man, you’ll be burning 2,500 per day.

One pound of fat is roughly 3,500 calories. If you do the math, you’ll burn 20 pounds of fat in 4 weeks by not eating.

But, while the answer to how much weight can I lose in 4 weeks is over 20 pounds, it is not a sustainable or healthy way to lose weight.

Perhaps you should consider your weight loss in terms of how much weight you want to lose and how much will you be able to keep off.

With the help of our FF30X, you can create a healthy eating plan that will still see you losing between 2 and 4 pounds a week. The difference is this weight will stay off.

There are thousands of Fit Father members who have lost 10 or more pounds per month. But thanks to the healthy eating plans they follow, this weight is staying off.

Develop the Right Focus to Lose Weight

Follow the 5 step Fit Father pyramid to achieve the maximum weight loss in 4 weeks:

  1. perfect plate how much weight can I lose in 4 weeksSleep – you need between 6 and 8 hours every night.
  2. Mindset –Believe that you can achieve your goal, no matter how big or small.
  3. Eat Right – The perfect plate is a great example of balancing your nutrients to ensure a healthy diet.
  4. Daily Activity – Any activity is great to start building a long term habit, which will ensure your weight stays off.
  5. Formal Exercise – Once the habit of exercise is formed, you can up the ante and really see the difference through formal exercise.

Doing it right will ensure you burn fat and build muscle. You don’t want to burn muscle in order to lose weight!

Counting Calories The Easy Way

The average man should consume 2,500 calories per day. However, the actual amount you need will vary between people. Ideally, you should find out your maintenance amount via the Fit father calculator.

man writing how much weight can I lose in 4 weeksIn order to lose weight, you need to consume fewer calories than your maintenance amount.

The easiest way to do this is to aim for 500 calories under your maintenance level.

Then write down everything you eat, as you eat it.

The first thing you’ll discover is just how much you actually eat.

But, you’ll also be able to identify with the help of the internet, how many calories are in each of the things you’ve eaten.

You’ll then be able to see where you should be cutting down and what you should be avoiding.

Our healthy meal plan can help, but creating a journal is excellent at helping you to see where you’re going wrong.

You can monitor food and count calories with a pen and paper or an app; the choice is yours.

How to Keep Going When the Going Gets Tough

Losing 1 pound a week can make a target of 20 pounds seem impossibly far away.

It is even worse if you reach a plateau, and your weight stays the same.

At this point, it is easy to feel frustrated and consider giving up on your plan. But, you can get through it no matter how tough it gets:

set goals how much weight can I lose in 4 weeks

  • Create Small Goals – A small achievement will help you stay on track. It could be to lose a pound, or it could simply be to stay under a specific calorie limit.
  • Get Support – having the support of FF30X will help. Positive comments and testimonials can inspire you to keep going.
  • Remember Your Goal – Remind yourself of why you are doing this; it will help you to stay motivated.
  • Build Habits – If you’re in the habit of running every day, it won’t matter if you don’t feel motivated to exercise. The habit will take over, and you’ll do it anyway.
  • Pause – It is always possible to downgrade your level of exercise and even allow yourself a few extra treats. This will remind you of what your real goals are in life and help you to refocus and recommit.
  • Challenge Yourself – You don’t need to do something the same way every time. Challenge yourself to do it differently. It will re-introduce the fun and help you to achieve the right result.

Maximizing Weight Loss

The simple answer to how much weight can I lose in 4 weeks is a lot, but the sensible and better answer is to look at your lifestyle.

Changing your eating habits and the amount of exercise you do will ensure you lose weight. But, this method will ensure the weight stays off for the long term. It may take longer to lose the weight, but your health will benefit for life.

If you haven’t already joined FF30X, then now is the time. Not only will we help you to lose weight, we’ll also help you to become fitter, stronger, and healthier.


The fact that you’ll gain support and make new friends on the way is a bonus!

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Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how much weight can I lose in 4 weeks.

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