Notation: Let I denote integration (and we assume the product "dx" without writing it, for convenience).
Define F(x) = I[f(x)] over [0, x].
Integrating by parts, we have xF(x) = I{xf(x) + F(x)} over [0,x].
Taking x = 1, we get F(1) = I[xf(x)] over [0,1] + I[F(x)] over [0,1].
Since F(1) = 0 and I[xf(x)] over [0,1] = 1, we have I[F(x)] over [0,1] = -1.
Hence, I[|F(x)|] over [0,1] > (or =) 1.
Since we are doing a proof by contradiction, we assume that |f(x)| = |F'(x)| < 4 for all x in [0,1]. So, by the mean value theorem (or whatever theorem it is), we must assume that both |F(x)|/x < 4 and |F(x)|/(1-x) < 4 for all x in (0,1). Equivalently, |F(x)| < 4x if x is in (0, 1/2] and |F(x)| < 4-4x if x is in [1/2, 1).
[That is, suppose there were some point (x, F(x)) such as (.5, 2.0001). Then there would be some point y, such that F'(y) = 2.0001/.5 > 4, I THINK that's the mean value theorem, but really, it's been too long. Visually, we're saying that the positive (non zero) values of |F(x)| must be in the interior of the triangle (0,0), (1/2, 2), (1, 0), because for any point (x, F(x)) on the exterior of the triangle, we would have either |(F(x) - 0)/(x-0)| > 4 or |(F(x)-0)/(x-1)| > 4, which would mean that for some point y in (0,x) or (x,1), respectively, f(y) = F'(y) > 4.]
Thus, I[|F(x)|] over [0,1] < I[4x] over [0,1/2] + I[4 - 4x] over [1/2, 1] = 1.
Contradiction (via the red statements)!