Recommend
Official site W-loss

How to lose 20 kg in a month: effective diets and exercises

Experts have compiled a variety of diets, but not all of them can help solve the problem of excess weight without harming health.The question often arises: 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.Remember that people who are 20-25 kg overweight over the norm lose weight much more easily than people who are only 5-10 kg overweight.

Effective diets to lose weight by 20 kg

To understand how to lose 20 kg in a month, you need to consider several diets and choose the most suitable one.Remember that simply changing your diet is not enough.At the same time, you need to lead an active lifestyle.

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

  • Try to increase your clean water consumption to 8-10 glasses per day.
  • Stop overeating, as people with increased body weight eat about 30-50% more than the body needs;
  • You should not impose strict prohibitions or strict 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

how to lose weight in a month on a protein diet

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

The diet should consist of:

  • Fish;
  • lean meat, for example chicken, turkey, rabbit;
  • eggs;
  • Dairy products with minimal fat content, for example milk, kefir.

Low calorie

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

In such a nutritional system, the daily routine plays an important role.Frequent and small meals relieve strong feelings of hunger, which interfere with the fat burning process.If you choose this system to lose weight, avoid fatty fish and meat, sugar, as well as confectionery and baked goods made from high-quality flour.A daily intake of 1400-1600 kcal is required, the strictest variant is 350-700 kcal.

Permitted Use:

  • no more than 200 lean meats (boiled, baked, stewed) per day;
  • 1-2 pieces of eggs (hard-boiled);
  • 150 g whole grain baked goods;
  • low-fat dairy products;
  • coffee and green tea without sugar;
  • fruits, berries;
  • Vegetable soups.

Mono diet

How to lose 20 kg in a month is a question that many people ask themselves, especially women who want to make their figure beautiful and attractive at any cost.One option is the citrus diet, which can be classified as a mono diet.Its features:

Mono diet for weight loss
  1. The diet that must be followed for a month to achieve results is very strict.
  2. If we talk about contraindications, this diet is not suitable for nursing mothers, pregnant women, the elderly and people with hypotension and problems with the gastrointestinal tract and gallbladder.
  3. Healthy people are recommended to take calcium supplements.
  4. Excessive calorie intake and hunger can lead to dizziness, but with the help of citrus fruits you can give your body a break from preservatives and dyes.

Example menu:

  • Breakfast: a glass of orange/grapefruit juice, a slice of brown bread.
  • Lunch: grapefruit, 2 kiwis, 150 g vegetable soup / boiled vegetables.
  • Dinner: 150 g of rye bread, 2 boiled egg whites (or 120 g of lean meat), a glass of water with lemon.
  • If you feel very hungry before going to bed, you can drink water with lemon/tea without sugar.

Diet minus 20 kg per month

To lose a lot of weight in the shortest possible time, you need to stick to a strict diet and avoid constant snacking.For a diet that will help you lose 20 kg in a month, you need to eat broccoli, apples, white cabbage and chicken fillet.In addition, you can use the variety rule, which involves skipping one meal out of three.In this case they must be removed one at a time.

Weight loss menu

First of all, you need to exclude sugar, spices and salt from the menu.You need to drink at least 2 liters of water per day.During this diet it is recommended to avoid too much physical activity.If you feel a strong feeling of hunger, you are allowed to drink some kefir.In addition, taking vitamin and mineral complexes is required.

Menu:

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

How to consolidate the result

It is one thing to answer the question of how to lose 20 kg in a month, another is how to consolidate the result.To achieve this, you need to exercise, especially since exercise improves your health and motivates you to continue eating healthy.In addition, you will need:

  • avoid alcohol completely;
  • forget the word “additive”;
  • drink as much water as possible;
  • Adjust the eating process, do not be distracted by TV and other factors.

The right way out of the diet

Nutritional correction for weight loss in a month

So that sudden weight loss and an immediate change to your usual diet do not have negative health consequences, you need to exit the diet carefully.To do this, gradually add 1-2 products from the category of those excluded during the diet to your menu.Ideally, these include fruits and vegetables (e.g. tomatoes), lean meat and medium-fat dairy products.

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

How to lose 20 kg in a month

First, keep in mind that too little or too much sleep can make it difficult to lose weight in a month.The fact is that during sleep (from 12 to 4 a.m.) the body produces 70% melatonin, a hormone that helps break down fat.No matter which system you choose: Avoid snacking!You shouldn't have cookies or rolls at home;Instead, keep fresh fruits or dried fruits.

Also, adhere to the following recommendations for a month:

  • Do not add fat to food in the form of sauces/oils.
  • Cook vegetables in water, not broth;
  • Drink more water, exercise:
  • Follow your exercise and nutrition program.
  • You can satisfy a strong feeling of hunger with salad, cucumber (raw, not salted).

Counting calories

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

BJU

The abbreviation BJU refers to the ratio of proteins/fats/carbohydrates in the daily diet.If you know the daily requirement, you can easily achieve your previously set goal in a month.The ratio 1:1:4 is considered the norm, but in reality it is not entirely correct.The ratio 5:1:2/4:2:4 is more suitable for drying the body and losing weight.To burn fat in a month, it is better to opt for 2-2.5 / 0.8-1 / 1.2-2.

sport

Sports exercises for weight loss

Regardless of whether you eat honey, ham, whole grain bread or drink herbal tea, without physical exercise (at least minimal) it is almost impossible to achieve your goal in a month.Before class, be sure to warm up by swinging your legs and arms, turning your head, stretching and bending.After that, proceed to the complex:

  • Press – 50 times.
  • Curves – duration 15 minutes.
  • Squats – 30 times.
  • Exercise “Bicycle” – duration 4-5 minutes.
  • Run in place - raise your legs as high as possible.The duration of one approach should be around a minute.

Advantages and disadvantages of losing weight quickly

To understand how to lose 20 kg in a month and cleanse the colon at the same time, many try controversial methods.People use enemas, eat vegetable salads (like “brooms”), fruits and the like.In general, the benefits of rapid weight loss are obvious, as it allows you to lose 10-20 kg in just a month.Thanks to special diets combined with light physical activity, you can tone your figure for the coming summer season.

The disadvantages are:

  • Lack of body fats, proteins, carbohydrates, vitamins, minerals;
  • the digestive system and stomach begin to suffer from constant hunger;
  • Dizziness;
  • Weakness;
  • nausea;
  • Heartburn;
  • Constipation;
  • poor brain function;
  • “circles” under the eyes;
  • Vision problems.