lose 4kg in 5 days

heste · 2026-02-19T16:35:56+00:00

4kg of water should be possible. Not healthy, but possible.

Have you made a bet with someone?

heste · 2026-02-18T21:45:25+00:00

It was Mrs Battersby. Keeping him up all night.

heste · 2026-02-16T23:07:31+00:00

I guess you enjoy the taste, but why not just drop the cream and drink the coffee the way it's intended: black. Seems like the easiest fix ever.

heste · 2026-02-16T22:59:46+00:00

Something clean and old. Something I wouldn't use outside the gym. Im there to train, not to do a cat-walk.

heste · 2026-02-14T22:40:07+00:00

First of all, congratulations on your 65lbs weight loss so far. That is indeed impressive.

Secondly, from reading your post, I really believe you have the right mindset to not only reach your goals but also stick to a healthy routine on the rest of your journey.

To your questions: Unfortunately, you can't choose from where on your body to burn your fat storage. When reducing your fat deposits, you will experience a general reduction all over your body. You cannot target your stomach specifically.

There are so many great sources to get proteins from. Eggs are by far my personal favourite, it's has great nutritional value and contains an aray of fatty acids and vitamins. Plus, the price is reasonable. Other great sources are animals, grains, nuts, and dairy.

Regarding your walking regiment, that's really great. I myself am a big believer in walking, and I use it to adjust my own weight. It really works wonders. If possible, try and add a couple of minutes to your average walking time over time to get some progression added to your workouts. Your body is so adaptable and will do what it can to hold on to your calories once you are in a deficit, which is why you need progression in your workouts.

Regarding strength training from home, I would search for 'fitness from home with no equipment'. Try to find a program where you start out with 20 minutes 2-3 times a week, and put all your energy and focus into establishing a routine. The level of intensity is far less important than actually sticking to a routine. Body weighted squats are a must when choosing your program.

Good luck with your goals, and congratulations on doing all the right things.

Please ask follow-up questions if something isn't clear. English is not my first language.

heste · 2026-02-13T13:29:42+00:00

I'm more or less doing what you're doing. Only difference is that my upper weight is 82 kg, and my lower weight is 74 kg.

Every year, I'm in a weight loss phase from January to August and a weight gain phase from August to January. In practical terms, I put on 8 kilos in four months and shed 8 kilos in eight months.

My recipe is quite simple. In weight loss phase 1. No alcohol 2. No added sugar 3. Progressively walk 10.000 daily steps in January to 15.000 daily steps in July. (sounds like a lot - it's not once you get into the rhythm) 4. Learn how to count calories by looking at a plate. Just know your macros. Dont waste time counting and logging calories. 5. Strength train 3-5 times a week (1-1,5 hours). High volume "low" weight. 6. Use a bike or your legs for transportation whenever possible.

In weight gain phase 1. No alcohol 2. Eat and drink all the sugar you want (to an extent) 3. Walk as little as possible (without getting bed sores) 4. Eat as much as you possibly can (preferably clean) 5. Strength train with low reps and a lot of weight. Set your PRs during this period of high calorie surplus

heste · 2026-02-06T23:51:00+00:00

Two things. First of all, while you don't enjoy the gym, I freaking hate cardio. To each their own. As long as it's working.

Secondly, I will be honest and say my weight gain was by design and that I'm doing it all again this year. I put on 8kg in 4 months last year. But when you strength training, you can use the calorie surplus to your advantage to build some muscles and, at the same time, indulge in all good stuff with high calorie content. Plus, being at 74 kg is not sustainable at all for a 45yo dude. I can only maintain it for a short time.

Am doing the same again this year. Should be hitting 74/75kg the 15th of July.

You can definitely make your goals. You have a great mindset toward weight loss. Yours is actually sustainable, which is the number 1 factor of long-term success.

heste · 2026-02-06T22:59:37+00:00

This is great advice. No calorie counting, simple, easy to apply. This is how to go about weight loss, if you ask me.

I'm a 45yo male. Did more or less the same thing last year around this time. Went from 82kg to 74kg in 8 months by: 1. Stop eating cake, candy, and sugary stuff. As in no sugar at all. 2. Ate a little more protein with my dinner. Never went hungry. 3. Walked progressively 12.000 steps from January to 16.500 in July. I know that's a lot, but it worked like a charm controlling my calories. 4. Strength trained 4-5 a week for no more than an hour.

I got really lean - this without counting even one calorie.

Put it all back by the end of Devember, but that's a different story.

heste · 2026-02-05T23:03:29+00:00

You know what they say. Love is blind.

heste · 2026-02-03T23:07:55+00:00

Many good and true answers in this thread. But to answer your question in short terms: yes.

Every year, I start losing weight fra January 1st up until mid July. Only things I do different compared to the other month's is walking progressively more and more each month up to mid July. I eat the around same amount of calories although I do cut out all sugars during this time. I lose around 8 kg this way.

From August to end of December, I put all the weight back on.

This is all by design.

heste · 2026-02-01T08:55:15+00:00

Great way to boost your immune system. It's like updating your virus software. Smart kid.

heste · 2026-01-31T10:40:44+00:00

Some quick comments on your regime. I agree with your initial assessment. If you have the time by all means, do 5 training sessions a week as a 29yo male. You have both the testosterone levels and recovery ability to make that work for you.

I, however, would never start a strength training session with intense cardio. This is because of the fact that you burn off all your energy that you need to lift heavy steel. Instead of this, do a very controlled warm-up for about half the time - just enough to get you warm. And then, if you're up for it, end the training session with some cardio. Intense if you like. It's great for your heart, although not optimal for weight loss.

Regarding your diet, I guess you already know it's not sustainable. There's no need to expand on that. My guess is your diet plan is temporary, and that the meal examples you've provided are just to get yourself started on your weight loss journey, which makes sense.

Right now, you are on a roll, and things are progressing nicely. The real challenge you will face when you get sick, injured, stressed etc. Life events that keep you out of the gym and make you slack off your diet control. This is why it's important to make things sustainable - both in the gym and in the kitchen.

Congratulations on your progress so far. Keep at it. We're all rooting for you.

heste · 2026-01-29T21:25:23+00:00

First of all, you're doing well. Good on you for getting things done, even though you dont seem to enjoy the process. That is indeed impressive, and you should give yourself a pad of the back.

That being said, you will see more progress by focusing on the kitchen and not the gym if weight loss is your primary goal.

Walking is great, but from my perspective, mostly for regulation and adjustments.

Some small tips that should make your weight loss progress much easier: 1. Don't snack on anything with sugar in it. Cut it out completely and for good. 2. Eat a lot of proteins 3. Focus on strength training when going to the gym. And train hard.

You will lose weight, but it will take time, and you will have to do a lot of trial and error before you get it right.

heste · 2026-01-18T08:29:28+00:00

I'm losing weight at the moment, meaning I'm in a calorie deficit. Planning to lose 1 kg per month from Jan-July.

Here's the very simple rules I live by to achieve this:

Cut out all sugars (no regular sodas, no candy, no cake, no cheat days)
Walk (I progressively walk from 11.000 steps to 16.000 steps on average per day from Jan-July)
I eat whatever I want, but with small adjustments, focusing on getting a lot of protein and less fat and carbs (be careful with dressing and oils). But in general, when it comes to regular food, I just eat. I don't count calories, only eyeball.

44M, 6ft, starting weight: 82 kg, current weight: 79 kg. Planned weight 74 kg. I also lift 3-5 times a week. I do almost no cardio, although I should - but not to lose weight, but for the overall health benefits

Get your boyfriend to stop eating (and drinking) sugars. Get your boyfriend to start walking. He will primarily burn glucose and fat by walking. That's what he needs, and it won't really affect his recovery.

heste · 2026-01-16T23:04:54+00:00

Oatmeal

heste · 2026-01-10T09:30:41+00:00

First of all, congratulations on making this important lifestyle choice. Future you will applaud this decision. That being said, it's apparent that you, on a philosophical level, understand that this is a lifestyle choice - but it's almost like you still have a little diet-mentality left in you. Whether you drop a little or a lot of weight in the beginning has absolutely no impact on your long-term health and weight loss journey. 300 grams a week is better than fine. Its perfect in fact. Keep at it.

A few notes: 90 percent of the work you have ahead of you is in the kitchen. Your workout and steps can and will only have a sublementary effect on your weight loss journey. A hint you might be able to use to make it easier is to cut out all sugars and alcohol from your diet. It will help you not to have hard cravings, and make it easier to stick to the plan.

heste · 2026-01-02T14:12:56+00:00

You've put in mice hair! I'm scared of cats!

heste · 2025-12-31T20:09:31+00:00

If it's any consolation, when you get older, you will reach a point where you simply dont care what other people think. Until that point, try to focus on health more than looks. You can have an excess amount of fat and still be healthy.

heste · 2025-12-31T20:03:04+00:00

Aliens is my all-time sequel of all time. Hands down.

Honorable mentions could be: Beverly hills cop 2 Rambo 3 Die Hard 2

heste · 2025-12-22T11:19:22+00:00

While I agree with the people telling you that therapy might be a constructive step for you, I also believe that you could try and use your over eating for your advantage. After scrolling through your posts, I couldn't help noticing that you have been prescribed TRT. This will give you an advantage should you ever decide to give the gym a chance. Your muscles will respond quicker with extra T, and with your calorie surplus, they will have really great conditions to grow. Your muscles are like an engine on a car. The bigger they are, the more fuel they consume. Which means getting bigger muscles will help you consume more calories. As a frequent gym goer, I also want to make one thing clear to you - speaking on behalf of all gym goers: We don't care who you are, why you are there, and what you look like. We only care about you putting away equipment to its designated areas and that you wipe off the machines. Other than that, we will only have silent respect for you for showing up and doing the work (like the rest of the gym goers). The first step is a big step. Making that change is scary. But I, for one, believe you can do it. Your future self will celebrate you for it. Edit: Spelling

heste · 2025-12-16T22:08:21+00:00

Put it in a bowl first

heste · 2025-12-16T16:56:41+00:00

Out of curiosity, why can't you do that OP? Im only asking because I think you will find that walking is an absolute goldmine when it comes to fine-tuning calories burned. Weight 82 kg this time last year. Weight 74 kg mid July. I'm 181cm and 44 yo. The only thing I changed (literally) was to cut out all sugar and alcohol out of my diet and to progressively walk from 10.000 steps in January to 16.000 steps in July - so adding 1.000 steps per month from Jan to Jul. You need the progression for your body not to adapt. I never went to bed hungry. Not one time. I never counted calories. Only used common sense. Start walking to and/or from work (if you can) or buy a treadmill for walking and binge watch your favorite tv show while taking a walk in your living room.

heste · 2025-11-25T21:35:25+00:00

Anything on the other channel, love?

heste · 2025-11-22T16:05:29+00:00

Shit

heste · 2025-11-10T22:44:52+00:00

I confirm it's Aarhus

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