You have one month before the year ends, and if your goal is to lose 4 kilos safely without extreme dieting, this video gives you the exact plan. I am sharing the same method I follow to lose weight in a healthy, sustainable way. No starving. No crazy workouts. Only science, structure, and consistency.
You will learn how to calculate your TDEE, create the right calorie deficit, hit your protein target, balance carbs and fats, use water timing to control hunger, build the right workout routine, and track progress without stressing. Everything is explained in a beginner friendly and practical way.
What you will learn:
• Safe one month weight loss strategy
• Calorie deficit through TDEE
• Daily protein target and simple Indian sources
• How to balance carbs and fats
• Water timing before meals
• How mindful eating reduces overeating
• Strength training basics that speed up fat loss
• Simple steps to increase daily movement
• How to track progress the smart way
• Mindset that helps you stay consistent
Perfect for:
• Beginners
• Working professionals
• Students
• Anyone tired of quick fix dieting
• Anyone who wants visible results before the year ends
Follow this step by step for four weeks and you will see real changes in energy, body shape, and confidence. Save this video and check in every week to stay on track.
Chapters
00:00 Intro + My Result
00:25 Why 4 Kgs is Perfect
00:41 The Only Formula
01:15 Protein is Non Negotiable
02:00 C and F Balance
02:34 This Before Meals
02:58 Eating Habit
03:41 Workouts
04:18 Daily Movement Matters
05:00 Track Progress Smartly
05:30 Mindset Wins
06:00 Quick Recap
Keywords: lose 4 kilos in a month, simple weight loss plan, TDEE calculation, calorie deficit guide, Indian weight loss diet, protein for fat loss, sustainable fat loss, beginner fitness routine, strength training for weight loss, mindful eating habits, daily steps for fat loss, healthy year end challenge
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me yaha 72 kg per aai hu ab next month aao gi update le kr inshAllah
So today is sep 27 2026 and im 54 kg I wanna lose ofc 4 kg in month I will be back on 27 oct starting from today and then my weight on 27 oct will be 49kg Yeahh
Will this work for pcos girlies
Will full 1 letre bottles work instead of weights?
I'm currently 64kgs I want to be 52kgs .I'm 5'2
I'm currently 55kg, and I just loved how I looked when I was 52, so I just wanna go back to being that way 😭
Am here in June 7/2026 @58kgs want to loose 4ths😩.who wants to do it with me..aim is to loose 3kgs in 20days💪
I am 54 nd hyt is 5'8
Buttt i am sooo insecure of my hyt… i always bend ndd ruined my posturee .. currently i am 18yrs
I tryying everdayyy to maintain a good posture buttt ending upp again same
Last tym checked my weight it was 67.6kg around 15-may-2026 now its 67.3kg on 21-may-2026 scale is shifting girlzzzz🤧🤧😭😭👑👑👑 slow but long term effective happy to continue 🫶🏻✨so happy to follow saloni ✨✨🫶🏻🫶🏻🫂🫂 side by side i did 1 tym workout though now doing 2 times ……as well as i was in calorie deficit or 1 din bich mein it was my cheat meal so that it was ….small achievement but happy gonna continue
I am currently 65 kg and i want to loose weight to 54 kg
I am dieting…i will come back here with my progress
I am 59 kg and my goal is 55
I’m currently 60kgs and my height is 5’3 my goal is to lose 4 to 5kgs by the end of may
It’s may 9, 2026.
I’ll give an update every week.
My tdee came out 1,537 do I go on a 900 calorie deficit? I mean i was doing a 700 calories per day, then someone said it's unhealthy so I went 800 and that's what I am doing currently
You're do pretty didi 😭✨️🫶
Starting on 1st May let’s see where it goes
600 cal deficit daily is NOT equal to 1kg loss in 1 week coz 1kg is 7700 calories
Eating while watching this😭
Mane iski follow kerker 20 kg weight loss kia he ovi 4month
I’ll come to update here in a month hope this works out ✨✨
I'll come again toh update!!
5’8 58 kgss letsgooo bikini body until may 30💅 will update daily. Goal 52kgs
Plz make a video on how to lose fat part on the upper body
My lower body is ok but upper body looks so fat😢😢 please please
Such a wholesome and simple video! Absolutely loved it ♥
Wanted to know if i can use protein powder to reach my daily goal? Too difficult to eat paneer/ chicken / eggs on a daily basis (they’re too heavy)