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

Experts have compiled a large number of diets, 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 kg in a month.To do this, you need to choose an effective diet, thanks to which weight will be reduced even at home.At the same time, take into account that people who are overweight by 20-25 kg above the norm lose weight more easily than those who are only 5-10 extra kg.

Effective diet 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.Don't forget that just adjusting your diet won't do it.At the same time, you need to lead an active lifestyle.

For a high-protein, low-calorie, or any other diet that works, follow these suggestions:

• Try to increase the consumption of clean water to 8-10 glasses a day;
• Stop overeating, because overweight people gain about 30-50% more than the body needs;
• You should not set strict bans or strict restrictions;
• 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 to lose 20 kg, then pay attention to the protein option.Following this nutritional system is easier than others, but the main thing is to strictly adhere to a certain diet.The main principle is the exclusion of all foods and carbohydrates that contain fat.Turns out you need to remove bread, pasta, sweets (including sugar), potatoes, cereals, and purchased drinks from your diet.

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 calories

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 broad - not meat or dairy products are removed from it.True, this diet can worsen chronic diseases, and it is full of dizziness, weakness, and irritability.Only healthy women and men can use it.

With such a nutritional system, daily routine plays an important role.Frequent and small meals will relieve strong hunger, which interferes with the process of getting rid of excess fat.If you decide to follow this system to lose weight, then do not eat fish and meat, sugar, sweets and bakery products made from premium flour.A daily intake of 1400-1600 kcal is required, and the strictest option is 350-700 kcal.

Allowed to use:

• no more than 200 lean meats (boiled, baked, steamed) a day;
• 1-2 pieces of egg (boiled);
• 150 g wholemeal baked goods;
• low-fat dairy products;
• unsweetened coffee and green tea;
• fruits, berries;
• Vegetable soup.

Mono-Diet

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

1. The diet, which 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 those with hypotension and problems with the gastrointestinal tract and gallbladder.
3. Healthy people are recommended to take calcium supplements.
4. Excessive low-calorie intake and hunger can cause dizziness, but with the help of citrus fruits, you can give your body from preservatives and dyes.

Sample menu:

• Breakfast: A glass of orange/grapefruit juice, a slice of black bread.
• Lunch: grapefruit, 2 kiwis, 150 g of vegetables / 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 have a very strong hunger before going to bed, you are allowed to drink water with lemon/tea without sugar.

Diet minus 20 kg per month

To lose a lot of weight in a very short period of time, you need to adhere to a strict eating regimen and give up constant snacks.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 rule of substitution, which involves giving up one of three dishes.In this case, they need to be removed one by one.

Menu for weight loss

First, you need to exclude sugar, spices, and salt from the menu.You need to drink at least 2 liters of water every day.While following this diet, it is recommended to avoid too much physical activity.If you feel a strong hunger, you are allowed to drink a little kefir.In addition, it is necessary to take a complex of vitamins and minerals.

Menu:

• In the morning- A glass of kefir, boiled chicken egg.
• During the day-400-500 ml of chicken soup, a pile of boiled chicken (the skin must be removed), a glass of kefir.
• In the evening-200 g Low-Fat Kefir Cheese/Cottage Cheese.If necessary, you can drink coffee without milk and sugar.

How to Consolidate the Results

It's one thing to answer the question of how you can lose 20 kg in a month, another thing is how to consolidate the results.To do this, you need to play sports, especially because exercise will help you improve your health and motivate you to continue eating healthy food.In addition, you need:

• completely give up alcohol;
• 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 path from the diet

To make sure that the sudden weight loss and immediate transition to your usual 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 those categories that are excluded during the diet.Ideally, these are fruits and vegetables (for example, tomatoes), lean meat, and low-fat dairy products.

You can not eat fried and fatty foods!In addition, engage in an active lifestyle - walking, running or dancing is best.

How to lose 20 kg in a month

First of all, take into account that not enough or too much sleep can make it more difficult to lose weight in a month.The fact is that during sleep (from 12 am to 4 am) the body produces 70% of melatonin, a hormone that helps break down fat.Regardless of the system you choose, give it a snack!You shouldn't have cookies or bread at home;Instead, keep fresh fruit or dried fruit.

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 soup;
• drink more water, exercise:
• Follow your exercise and nutrition regimen;
• You can satisfy hunger with salad, cucumber (raw, not salted).

Calorie count

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

BjU

The abbreviation BJU stands for the ratio of protein/fat/carbohydrates in the daily diet.Knowing the daily requirements, you can achieve your previous goals in a month.The ratio 1: 1: 4 is taken as the norm, but in reality it is not completely correct.For drying the body and losing 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.

Sports

It doesn't matter whether you eat honey, ham, fried 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 in the form of swinging your legs and arms, turning your head, stretching, and bending.After that, proceed to the complex:

• Press - 50 times.
• Bends - Duration 15 minutes.
• Squats - 30 times.
• "Bike" 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.

Advantages and disadvantages of losing weight quickly

To understand how to lose 20 kg in a month and at the same time clean the colon, many tried controversial methods.People use enemas, eat vegetable salad (like "broom"), fruits and so on.In general, the advantages of rapid weight loss are obvious, as it allows you to lose 10-20 kg in 1 month.Thanks to a special diet combined with a little physical activity, you can tighten your figure for the coming summer.

The disadvantages are:

• lack of body fat, protein, carbohydrates, vitamins, minerals;
• The digestive system and stomach begin to experience constant hunger;
• dizziness;
• weaknesses;
• nausea;
• heartburn;
• constipation;
• poor brain function;
• "Circles" under the eyes;
• vision problems.