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

Experts have developed many diets, but not all of them can help solve the problem of excess weight without compromising health. Very often the question arises: how to lose 20 kg a month. To do this, you need to choose an effective diet, which will help you lose weight at home. At the same time, keep in mind that people who weigh more than 20-25 kg lose weight more easily than those who weigh only 5-10 kg.

Effective 20 kg weight loss diets

To understand how to lose 20 kilograms a month, you need to think of several diets, choose the most suitable one. Remember that dietary adjustments are not enough. In parallel, you should lead an active lifestyle.

Follow these guidelines to make a protein, low-calorie, or any other diet effective:

  • Try to increase your intake of clean water to 8-10 glasses a day;
  • People who are gaining weight stop eating more because they eat 30-50% more food than the body needs;
  • You should not impose strict restrictions or severe restrictions on yourself;
  • Start communicating with like-minded people so that you have someone to share your results with;
  • Start walking more or sign up for a better sports club.

Protein

How to lose weight in a month on a protein diet

If you need a simple but effective diet of minus 20 kg a month, pay attention to the choice of protein. This food system is easier to observe than others, but the main thing is to strictly follow a certain diet. The basic principle is to eliminate all fatty foods and carbohydrates. Bread, pasta, sweets (including sugar), potatoes, cereals and store drinks were found to be excluded from the diet.

The diet should consist of:

  • fish;
  • lean meats such as chicken, turkey, rabbit;
  • egg;
  • dairy products with a minimum fat content, such as milk, kefir.

Low calorie

This method is aimed at burning excess body fat by reducing the consumption of high-calorie foods. In this case, the diet is very extensive - neither meat nor dairy products are removed from it. True, this diet can exacerbate chronic diseases and is fraught with the appearance of dizziness, weakness, irritability. Only completely healthy women and men can use it.

Daily diet plays an important role in such a food system. Frequent and partial intake of food will eliminate the strong feeling of hunger, which interferes with the process of getting rid of excess fat. If you decide to stick to this system to lose weight, do not eat fatty fish and meat, sugar, confectionery and bakery products made of premium flour. Daily intake of 1400-1600 kcal is required and the heaviest choice is 350-700 kcal.

Allowed:

  • more than 200 lean meats per day (boiled, cooked, steamed);
  • 1-2 eggs (hard boiled);
  • 150 grams of wholemeal baked goods;
  • low-fat dairy products;
  • sugar-free coffee and green tea;
  • fruits, berries;
  • vegetable soups.

Mono Diet

How to lose 20 kg in a month, especially asked by many 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:

mono diet for weight loss
  1. The diet that must be followed for a month to get 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, gallbladder.
  3. Calcium supplements are recommended for healthy people.
  4. Excessively low calorie content and hunger can cause dizziness, but with the help of citrus you can relax your body from preservatives and dyes.

Example Menu:

  • Breakfast: a glass of orange / grapefruit juice, a slice of black bread.
  • Dinner: grapefruit, 2 kiwis, 150 g of vegetable soup / boiled vegetables.
  • Meal: 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 are allowed to drink unsweetened lemon / tea water.

Diet minus 20 kg per month

In order to lose a lot of weight in a very short time, you need to follow a strict regimen and give up regular snacks. For a diet that will help you lose 20 kg per month, you should eat broccoli, apples, white cabbage, chicken fillets. In addition, you can use the queue rule, which consists of avoiding one of the three meals. In this case, they must be removed one by one.

Weight Loss Menu

You must first remove sugar, spices and salt from the menu. You should drink at least 2 liters of water a day. It is recommended to avoid excessive physical activity by following this diet. When there is a strong feeling of hunger, it is allowed to drink a little kefir. In addition, it is necessary to take vitamin and mineral complexes.

Menu:

  • Morning- a glass of kefir, a boiled chicken egg.
  • In the afternoon- 400-500 ml of chicken broth, boiled chicken stock (skin should be removed), a glass of kefir.
  • Evening- 200 grams of nonfat cottage cheese / glass of kefir. If necessary, you can drink milk and sugar-free coffee.

How to correct the result

Another thing to answer the question of whether you can lose 20 kg in a month is how to correct the result. To do this, you need to exercise, especially classes will help you to strengthen your health and continue to eat healthy. Additionally, you will need:

  • Abstain from alcohol completely;
  • Forget the word "contribution";
  • drink as much water as possible;
  • Regulate the cooking process, avoid TV and other factors.

The right way out of the diet

Adjusting the diet for weight loss in a month

You need to get out of the diet wisely so that a sudden weight loss and the immediate transition to a normal diet does not lead to negative health consequences. To do this, gradually add 1-2 products from the category of those excluded from the diet to your menu. Ideally, these are fruits and vegetables (such as tomatoes), lean meats, and medium-fat dairy products.

Don't eat fried and fatty foods! In addition, enter an active lifestyle - it is best to run, walk or dance.

How to lose 20 kg per month

First of all, remember that lack or excess of sleep can make it difficult to lose weight in a month. The fact is that during sleep (from 12 to 4 in the morning) the body produces 70% melatonin, a hormone that helps break down fats. Skip snacks no matter which system you choose! You should not have any cookies or bread in the house, instead you should keep fresh fruits or dried fruits.

Also follow the instructions during the month:

  • Do not add fat to food in the form of sauces / fats;
  • Boil vegetables in water, not broth;
  • Drink more water, exercise:
  • follow a sports and nutrition regimen;
  • You can satisfy a strong feeling of hunger with salads, cucumbers (raw, not salty).

Calorie Counting

To lose weight for a month, you need to 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 calories for any desired body weight. In this case, you should know that a man's basic metabolism is 1 kcal / 1 kg per hour, and 0. 9 kcal / kg for a woman. If the desired weight is 65 kg, the basal metabolic rate during the diet should be: 65 * 0. 9 * 24 = 1404 kcal.

BJU

The abbreviation BJU stands for protein / fat / carbohydrate ratio in the daily diet. By knowing your daily rate, you can easily achieve your predetermined goal in a month. A 1: 1: 4 ratio is considered the norm, but in fact is not entirely correct. It is more suitable for 5: 1: 2/4: 2: 4 ratio to dry the body and lose weight. It is better to choose 2-2, 5/0, 8-1 / 1, 2-2 to burn fat in a month.

Sports

sports exercises for weight loss

Whether you eat honey, ham, wholemeal bread or herbal tea, it is almost impossible (at least minimal) to reach your goal in a month without exercise. Before class, be sure to warm up in the form of swinging legs and arms, turn your head, bend over, and bend over. Then proceed to the complex:

Click
  • - 50 times.
  • Slopes - 15 minutes long.
  • squat - 30 times.
  • Sports "bike" - duration 4-5 minutes.
  • Run on the spot - raise your legs as high as possible. The duration of an approach should be about one minute.

Pros and cons of rapid weight loss

Many people try controversial methods to understand how to lose 20 kilograms a month and at the same time open the large intestine. People use enemas, vegetable salads (like "broom"), fruits and so on. In general, the benefits of rapid weight loss are obvious, as it allows you to lose 10-20 kg in just 1 month. Thanks to special diets combined with little physical activity, you can tighten your figures for the coming summer season.

Cons:

  • deficiency of fat, protein, carbohydrates, vitamins, minerals in the body;
  • digestive system and stomach begin to suffer from constant hunger;
  • dizziness;
  • weakness;
  • nausea;
  • heartburn;
  • constipation;
  • poor brain function;
  • "circles" under the eyes;
  • vision problems.