How to lose 20 kilograms in one month: effective diet and exercise

Experts have compiled a large number of dietary habits, but not all of them can help solve the problem of excess weight without causing damage to health.The question often arises: how to lose 20 kilograms in a month.To do this, you need to choose an effective diet so that you can lose weight even at home.At the same time, consider that a person who is 20-25 kg overweight is more likely to lose weight than someone who is only 5-10 kg overweight.

An effective diet to lose 20 pounds

To learn how to lose 20 kilograms in a month, you need to consider a variety of diets and choose the most suitable one.Don't forget that simply changing your diet isn't enough.At the same time, you need to live an active lifestyle.

To make a high-protein, low-calorie, or any other diet effective, follow these tips:

• Try increasing your clean water consumption to 8-10 glasses per day;
• Stop overeating, as people who gain weight eat about 30-50% more than their body needs;
• You should not set strict prohibitions or strict limits for yourself;
• Start communicating with like-minded people so you have someone to share your work with;
• Start walking more, or even better, join a sports club.

protein

If you need a simple but effective diet to lose 20 kilograms in a month, then pay attention to your protein choices.Following this nutritional system is much easier than other systems, but the most important thing is to strictly adhere to a specific diet.The main principle is the elimination of all fatty foods and carbohydrates.It turns out you need to eliminate bread, pasta, sweets (including sugar), potatoes, cereal and store-bought drinks from your food.

The diet should include:

• fish;
• Lean meats such as chicken, turkey, rabbit;
• egg;
• Lowest fat dairy products such as milk, kefir.

low calorie

The purpose of this method is to burn excess fat in the body by reducing the intake of high-calorie foods.In this case, the diet is very broad - neither meat nor dairy products are eliminated from it.True, this type of diet can aggravate chronic disease and can cause dizziness, weakness, and irritability.Only completely healthy women and men should use it.

With such a nutritional system, daily life plays an important role.Eating small, frequent meals can relieve intense hunger pangs that interfere with the process of eliminating excess fat.If you decide to stick to this system to lose weight, then avoid fatty fish and meat, sugar, sweets and baked products made from high-quality flour.You need to consume 1,400-1,600 calories a day, and the strictest option is 350-700 calories.

Allowed to use:

• No more than 200 pieces of lean meat (boiled, grilled, steamed) per day;
• 1-2 eggs (cooked);
• 150g whole wheat baked goods;
• low-fat dairy products;
• unsweetened coffee and green tea;
• fruits, berries;
• Vegetable soup.

mono diet

How to lose 20 kilograms in a month is a question that many people ask, especially those ladies who want to have a beautiful figure at all costs.One such approach is the citrus diet, which can be classified as a monodiet.Its features:

1. The diet is very strict and needs to be adhered to for a month to achieve results.
2. If we talk about contraindications, this diet is not suitable for nursing mothers, pregnant women, the elderly and people with low blood pressure and gastrointestinal and gallbladder problems.
3. Calcium supplements are recommended for healthy people.
4. Excessive low-calorie intake and hunger can cause dizziness, but with the help of citrus fruits, you can free your body from preservatives and dyes.

Menu example:

• Breakfast: a glass of orange/grapefruit juice, a piece of brown bread.
• Lunch: grapefruit, 2 kiwis, 150 grams of vegetable soup/boiled vegetables.
• Dinner: 150 grams of rye bread, 2 boiled egg whites (or 120 grams of lean meat), a cup of lemon water.
• If you have very strong hunger pangs before going to bed, drink lemon water/tea without sugar.

Lose 20kg per month

To lose a lot of weight in a very short period of time, you need to adhere to a strict diet and give up on constant snacking.For a diet to lose 20 kilograms in a month, you need to eat broccoli, apples, cabbage and chicken tenders.Additionally, you can use the alternation rule, which involves giving up one of your three meals.In this case, you need to delete them one by one.

weight loss menu

First, you need to exclude sugar, seasonings and salt from your menu.You need to drink at least 2 liters of water every day.While following this diet, it is recommended to avoid excessive physical activity.If you feel strong hunger pangs, drink a little kefir.In addition, it is necessary to take a vitamin and mineral complex.

menu:

• Morning– One cup of kefir, one boiled egg.
• daytime– 400-500 ml of chicken stock, piles of cooked chicken (must be peeled), a cup of kefir.
• night– 200 g of low-fat cottage cheese / cup of kefir.If necessary, drink coffee without milk or sugar.

How to combine results

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

• Complete abstinence from alcohol;
• Forget the word “additive”;
• Drink as much water as possible;
• Adjust your eating process and don't be distracted by factors such as television.

The right way to get off your diet

To ensure that sudden weight loss and an immediate transition to your usual diet do 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 product categories that were excluded during the diet.Ideally, these are fruits and vegetables (such as tomatoes), lean meats, and medium-fat dairy products.

Fried and greasy food should not be eaten!Also, maintain an active lifestyle - running, walking or dancing is best.

How to lose 20kg in one month

First, consider that not enough or too much sleep can make losing weight more difficult within a month.In fact, during sleep (12am to 4am), the body produces 70% of melatonin, a hormone that helps break down fat.No matter which system you choose, ditch the snacks!There shouldn't be any cookies or bread in the house; instead, keep fresh or dried fruit.

Additionally, follow these tips for a month:

• Do not add fat to food in the form of sauces/oils;
• Boil vegetables in water instead of soup;
• Drink more water and exercise:
• Follow your training and nutrition regimen;
• You can satisfy intense hunger with salad, cucumber (raw, unsalted).

Calorie Count

If you want to lose weight in a month, you should eat about 1,000-1,400 calories a day.To calculate the nutritional balance that will aid weight loss, you need to determine the number of kilocalories for each desired weight.You should know that the basal metabolism of men is 1 kcal/kg of body weight per hour, and that of women is 0.9 kcal/kg.It turns out that if your desired weight is 65 kg, then the main metabolism during dieting should be: 65 * 0.9 * 24 = 1404 kcal.

Beijing University

The abbreviation BJU refers to the ratio of protein/fat/carbohydrates in the daily diet.By knowing your daily requirements, you can easily achieve your previously set goals within a month.The 1:1:4 ratio is seen as the norm, but in reality it's not entirely correct.For dry body and weight loss, the ratio of 5:1:2/4:2:4 is more suitable.To burn fat in a month, it is best to choose 2-2.5/0.8-1/1.2-2.

sports

Whether you eat honey, ham, whole wheat bread or drink herbal tea, without physical activity (at least a minimum level of exercise), it's nearly impossible to achieve your goals in a month.Be sure to perform warm-up activities before class, including leg swinging, arm swinging, head turning, stretching, bending, etc.Afterwards, head to the complex:

• Press – 50 times.
• Bend – Last 15 minutes.
• Squats - 30 reps.
• Exercise "Bike" - duration 4-5 minutes.
• Run in place - raise your legs as high as possible.The duration of an approach should be approximately one minute.

The pros and cons of losing weight quickly

In order to find out how to lose 20 kilograms in a month and at the same time cleanse the large intestine, many people try controversial methods.People use enemas, eat vegetable salads (like "broomsticks"), fruits, etc.Overall, the advantages of rapid weight loss are obvious, as it allows you to lose 10-20 kilograms in just 1 month.With a special diet and light physical activity, you can tighten your figure for the upcoming summer.

The disadvantages are:

• Lack of fat, protein, carbohydrates, vitamins, and minerals in the body;
• The digestive system and stomach begin to suffer from constant hunger;
• Dizziness;
• weakness;
• nausea;
• heartburn;
• constipate;
• poor brain function;
• "circles" under the eyes;
• Vision problems.