How to lose 20 kg in a month: effective diet and exercise

Experts have compiled many diets, but not all of them can help solve the problem of overweight without harming health.The question is often asked: how to lose 20 kg in a month.To do this, you need to choose an effective diet, thanks to which weight will decrease even at home.At the same time, it should be noted that people who are overweight by 20-25 kg more than normal will lose weight much easier than those who only gain 5-10 kg.

Effective diet to lose 20kg

To understand how to lose 20 kg in a month, you need to consider several diets and choose the most suitable one.Don't forget that just adjusting your diet won't help.At the same time, you need to have an active lifestyle.

For a high-protein, low-calorie diet or any other diet to be effective, follow these recommendations:

• Try to increase your consumption of clean water to 8-10 glasses per day;
• stop eating too much, because people who gain weight will eat about 30-50% more than their body needs;
• you should not impose strict prohibitions or restrictions on yourself;
• start communicating with like-minded people so you have someone to share your results with;
• Start walking more, or better yet, join a sports club.

protein

If you need a simple but effective diet for a month minus 20 kg, then pay attention to protein options.Following this nutritional system is much easier than others, but the main thing is to strictly adhere to a specific diet.Its main principle is the exclusion of all foods containing fats and carbohydrates.It turns out that you need to eliminate store-bought bread, pasta, sweets (including sugar), potatoes, cereals and store-bought drinks from your food.

The diet should include:

• fish;
• lean meat, eg chicken, turkey, rabbit;
• egg;
• Dairy products with minimal fat content, for example, milk, kefir.

Low calories

This method aims to burn excess body fat by reducing consumption of high-calorie foods.The diet in this case is very rich - neither meat nor dairy products are eliminated.Yes, this diet can worsen chronic diseases and cause dizziness, weakness and irritability.Only completely healthy women and men can use it.

With such a nutritional system, daily living regimen plays an important role.Frequent and small meals will reduce the feeling of hunger, which hinders the process of eliminating excess fat.If you decide to follow this system to lose weight, then you should not eat fatty fish and meat, sugar, confectionery and bakery products made from high-quality flour.It is necessary to consume 1400-1600 kcal daily, and the strictest option is 350-700 kcal.

Permitted use:

• no more than 200 lean meat (boiled, grilled, steamed) per day;
• 1-2 pieces of eggs (hard-boiled);
• 150 g wholemeal scones;
• low-fat dairy products;
• unsweetened coffee and green tea;
• fruits, berries;
• vegetable soup.

Single diet

How to lose 20 kg in a month is a question asked by many people, especially women who want to make their figure beautiful and attractive at all costs.One of them is the citrus diet, which can be classified as a mono diet.Its features:

1. The diet needs to be followed for a month to achieve results, which is very strict.
2. If we talk about contraindications, this diet is not suitable for breastfeeding mothers, pregnant women, the elderly and people with hypotension, gastrointestinal and gallbladder problems.
3. Healthy people are encouraged to supplement calcium.
4. Eating too few calories and feeling hungry can lead to dizziness, but with the help of citrus fruits, you can help your body get rid of preservatives and dyes.

Sample menu:

• Breakfast: a glass of orange/grapefruit juice, a slice of black bread.
• Lunch: grapefruit, 2 kiwis, 150 g vegetable soup/boiled vegetables.
• Dinner: 150 g rye bread, 2 boiled egg whites (or 120 g lean meat), a glass of lemon juice.
• If you have a very strong feeling of hunger before going to bed, you are allowed to drink lemon water/unsweetened tea.

Diet minus 20 kg per month

To lose a lot of weight in a very short period of time, you need to follow a strict diet and give up constant snacking.For a diet that helps you lose 20 kg in a month, you need to eat broccoli, apples, white cabbage and chicken fillet.Alternatively, you can use the rotation rule, which involves skipping one out of three meals.In this case, they need to be removed one by one.

Weight loss menu

First, you need to eliminate sugar, seasoning, and salt from the menu.You will need to drink at least 2 liters of water per day.While on this diet, you should avoid too much physical activity.If you feel strong hunger, you are allowed to drink a little kefir.In addition, it is necessary to take vitamin and mineral complexes.

Menu:

• In the morning– a glass of kefir, a boiled egg.
• during the day– 400-500 ml of chicken broth, a pile of boiled chicken (must remove the skin), a glass of kefir.
• In the evening– 200 g low-fat cheese/cup kefir.If needed, you can drink coffee without milk and sugar.

How to consolidate results

Answering the question of how to lose 20 kg in a month is one thing, another thing is how to consolidate the result.To do this, you need to play sports, especially since exercise will help you improve your health and motivate you to continue eating healthy foods.Additionally, you will need:

• completely give up alcohol;
• forget the word "additive";
• drink as much water as possible;
• regulate the eating process, without being distracted by TV and other factors.

The right way to get out of a diet

To ensure that sudden weight loss and immediate transition to a regular diet does not lead to negative health consequences, you need to exit the diet wisely.To do this, gradually add 1-2 products to your menu from the list of those that have been eliminated from the diet.Ideally, fruits and vegetables (e.g., tomatoes), lean meats, and dairy products have a moderate fat content.

You should not eat fried, greasy foods!Also, engage in an active lifestyle - running, walking or dancing are best.

How to lose 20 kg in a month

First of all, be aware that not getting enough or too much sleep can make it more difficult to lose weight in a month.In fact, during sleep (from 12:00 a.m. to 4:00 a.m.), the body produces 70% of melatonin, a hormone that helps break down fat.No matter which system you choose, give up snacking!You should not have cookies or dumplings at home;Stick to fresh or dried fruit instead.

Also, for a month, adhere to the following recommendations:

• do not add fat to food in the form of sauces/oils;
• Cook vegetables in water, not broth;
• Drink lots of water, exercise:
• follow your exercise and nutrition regimen;
• You can satisfy your hunger with salad and cucumbers (raw, unsalted).

Count calories

To lose weight in a month, you should eat about 1000-1400 kcal per day.To calculate the nutritional balance to help you lose weight, you need to determine the number of kcal per desired body weight.You should know that men's basal metabolism is 1 kcal/1 kg of body weight per hour and women's is 0.9 kcal/kg.It turns out that if your desired weight is 65 kg, then the main metabolic process during the diet will be: 65 * 0.9 * 24 = 1404 kcal.

BJU

The abbreviation BJU means the ratio of protein/fat/carbohydrate in the daily diet.Knowing the daily requirements, you can easily achieve the previously set goal in a month.The ratio 1:1:4 is considered the standard but in reality it is not entirely correct.To dry the body and lose weight, the ratio 5:1:2/4:2:4 is more suitable.To burn fat in a month, it is better to choose 2-2.5 / 0.8-1 / 1.2-2.

Sport

Regardless of whether you eat honey, ham, whole grain bread or drink herbal tea, without exercising (at least at a minimum level), it is almost impossible to achieve your goal in a month.Before going to class, remember to warm up by swinging your legs and arms, turning your head, stretching and bending.Then, proceed to the complex:

• Press - 50 times.
• Bending - duration 15 minutes.
• Squat – 30 times.
• “Bicycle” exercise – duration 4-5 minutes.
• Run in place - raise your legs as high as possible.The duration of one approach should be about one minute.

Pros and cons of losing weight quickly

To understand how to lose 20 kg in a month and at the same time clean the large intestine, many people have tried controversial methods.People use enemas, eat vegetable salads (like “Broom”), fruit and the like.In general, the benefits of rapid weight loss are obvious because it allows you to lose 10-20 kg in just 1 month.Thanks to a special diet combined with light physical activity, you can tone your figure for the upcoming summer.

The disadvantages are:

• the body lacks fats, proteins, carbohydrates, vitamins, minerals;
• The digestive system and stomach begin to experience constant hunger;
• dizzy;
• weakness;
• nausea;
• heartburn;
• constipation;
• poor brain function;
• “circles” under the eyes;
• vision problems.