Experts have compiled a large number of diets, but not all of them can solve the problem of excess weight without harming health.The question often arises: how to lose 20 kg in a month.For this, you need to choose an effective diet, thanks to which weight will be lost even at home.However, keep in mind that people who are overweight by 20-25 kg lose weight much more easily than those who are only 5-10 kg overweight.
An effective diet to lose 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 help.At the same time, you should lead an active lifestyle.
To make a high-protein, low-calorie, or any other diet work, follow these guidelines:
- Try to increase the consumption of clean water to 8-10 glasses per day;
- Stop overeating, because 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 networking 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 the protein option.This food system is much easier to follow than others, but the main thing is to strictly follow a specific diet.Its main principles are to exclude all fatty foods and carbohydrates.It turns out that you should remove bread, pasta, sweets (including sugar), potatoes, cereals and store-bought 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-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.It is true that this diet can aggravate chronic diseases and it is full of dizziness, weakness and irritability.Only completely healthy women and men can use it.
With such a nutrition system, the daily routine plays an important role.Frequent and small meals will relieve you of a strong feeling of hunger, which prevents the process of getting rid of excess fat.If you decide to follow this system in order to lose weight, then do not eat fatty fish and meat, sugar, confectionery and bakery products made from premium flour.A daily intake of 1400-1600 kcal is required, and the strictest option is 350-700 kcal.
It is allowed to use:
- no more than 200 servings of lean meat (boiled, baked, steamed) per day;
- 1-2 eggs (hard boiled);
- 150 grams of whole 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, especially ladies 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.Its features:
- The diet, which will need to be followed for a month to achieve results, is very strict.
- If we talk about contraindications, this diet is not suitable for nursing mothers, pregnant women, the elderly and those who have hypotension and problems with the gastrointestinal tract and gall bladder.
- Healthy people are advised to take calcium supplements.
- Excessive low-calorie intake and hunger can cause dizziness, but with the help of citrus fruits, you can give your body a break 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 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 are allowed to drink water with lemon/tea without sugar.
Diet minus 20 kg per month
In order to lose weight in a very short time, you must follow a strict diet and refuse constant food.For a diet that will help you lose 20 kg in a month, you should eat broccoli, apples, white cabbage and chicken fillet.In addition, you can use the rule of rotation, which involves giving up one of the three dishes.In this case, they should be removed one by one.
Menu for weight loss
First of all, you should exclude sugar, spices and salt from the menu.You need to drink at least 2 liters of water a day.When following this diet, it is recommended to avoid excessive physical activity.If you have a strong feeling of 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, boiled chicken egg.
- during the day- 400-500 ml of chicken broth, a pile of boiled chicken (the skin must be removed), one glass of kefir.
- in the evening- 200 g low-fat cottage cheese/a glass of kefir.If necessary, you can drink coffee without milk and sugar.
How to combine the result
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 result.To do this, you should do sports, especially since exercise will help improve your health and motivate you to continue eating healthy.In addition, you will need:
- completely give up alcohol;
- Forget the word "supplement";
- drink as much water as possible;
- Adjust the feeding process, do not be disturbed by TV and other factors.
The right way out of the diet
In order for sudden weight loss and immediate transition to a regular diet not to cause negative health consequences, you need to leave the diet wisely.To do this, gradually add 1-2 products to your menu from the categories that were excluded during the diet.Ideally, these are fruits and vegetables (for example, tomatoes), lean meat and medium-fat dairy products.
Do not eat fried and fatty food!In addition, engage in an active lifestyle - jogging, walking or dancing are the best.
How to lose 20 kg in a month
First of all, keep in mind that not enough or too much sleep can make it difficult to lose weight in a month.It is a fact that during sleep (from 12 am to 4 am) the body produces 70% of melatonin, a hormone that helps break down fats.Regardless of the chosen system, refuse to eat!You should not have cakes or cookies in the house;Instead, keep fresh fruit or dried fruit.
Also, for a month, follow the following recommendations:
- 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 diet regimen;
- 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 a nutritional balance that will help you lose weight, you need to determine the number of kcal per desired weight.You should know that a man's basal metabolic rate is 1 kcal/kg of body weight per hour, and a woman's is 0.9 kcal/kg.It turns out that if the desired 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 proteins/fats/carbohydrates in the daily diet.By knowing the daily requirement, you can easily reach the previously set goal in a month.The ratio of 1:1:4 is taken as the norm, but in reality it is not quite correct.The ratio 5:1:2/4:2:4 is more suitable for drying the body and losing weight.To burn fat in one month, it is better to choose 2-2.5 / 0.8-1 / 1.2-2.
sports
Whether you're eating honey, ham, wholemeal bread, or drinking herbal tea, it's nearly impossible to reach your goal in a month without (at least minimal) exercise.Be sure to warm up before class by swinging your legs and arms, turning your head, stretching and bending.After that, go to the complex:
- Press - 50 times.
- Bends - duration 15 minutes.
- Sit-ups - 30 times.
- Exercise "bicycle" - duration 4-5 minutes.
- Walk on the ground - raise your legs as high as possible.The duration of one approach should be about one minute.
Advantages and disadvantages of rapid weight loss
To understand how to lose 20 kg in a month and at the same time clean the colon, many people try controversial methods.People use climate, eat vegetable salads (such as "broom"), fruits, etc.In general, the advantage of rapid weight loss is obvious, as it allows you to lose 10-20 kg in just 1 month.Thanks to a special diet, along with a little physical activity, you can tighten your figure for the upcoming 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.