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 the weight will decrease even at home.At the same time, consider that people who are overweight 20-25 kg over the norm lose weight much easier than those who are only 5-10 kg extra.
Effective diet for weight loss 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 just adjusting your diet won't do it.At the same time, you should lead an active lifestyle.
For a high-protein, low-calorie, or any other diet to be effective, follow these recommendations:
- try to increase the consumption of clean water to 8-10 glasses a day;
- stop overeating, as overweight people 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 that you have someone to share your results with;
- start walking more, or even better, 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.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 foods containing fat and carbohydrates.It turns out that you need to 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.
With few 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 - neither meat nor dairy products are excluded from it.True, this diet can worsen chronic diseases and is fraught with dizziness, weakness and irritability.Only completely healthy women and men can use it.
With such a food system, the daily routine plays an important role.Frequent and small meals will relieve the strong feeling of hunger, which interferes with the process of removing excess fat.If you decide to adhere to this system to lose weight, then do not eat fatty 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.
It is allowed to use:
- no more than 200 lean meat (boiled, baked, steamed) per day;
- 1-2 eggs (hard-boiled);
- 150 g of integral bakery products;
- 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 all costs.One way is the citrus diet, which can be classified as a mono-diet.Its features:
- The diet, which will have 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 recommended to take calcium supplements.
- Eating too few calories and being hungry can lead to dizziness, but with the help of citrus you can give your body a break from preservatives and colors.
Sample menu:
- Breakfast: a glass of orange/grapefruit juice, a slice of black 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 have a very strong feeling of hunger before going to bed, you are allowed to drink lemon water/tea without sugar.
Diet minus 20 kg per month
To lose a lot of weight in an extremely short period of time, you need to stick to a strict eating regimen and give up constant snacking.For a diet that will help you lose 20 kg per month, you should eat broccoli, apples, white cabbage and chicken fillet.In addition, you can use the rule of alternation, which involves giving up one of the three meals.In this case, they should be removed one by one.
Menu for weight loss
First, you should exclude sugar, spices and salt from the menu.You should drink at least 2 liters of water a day.While following this diet, it is recommended to avoid excessive physical activity.If you feel 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, a boiled chicken egg.
- During the day– 400-500 ml of chicken broth, a pile of boiled chicken (the skin must be removed), a glass of kefir.
- In the evening- 200 g of 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 you can lose 20 kg in a month, another thing is how to consolidate the result.To do this, you need to play sports, especially since exercise will help you improve your health and motivate you to continue eating healthy food.In addition, you will need:
- give up alcohol completely;
- forget the word "extra";
- drink as much water as possible;
- adjust the eating process, do not be distracted by TV and other factors.
The right way to get off the diet
To ensure that sudden weight loss and a sudden transition to your usual diet do not lead to negative health consequences, you should exit the diet wisely.To do this, gradually add 1-2 products to your menu from the category of those that were excluded during the diet.Ideally, these are fruits and vegetables (for example, tomatoes), lean meat and medium-fat dairy products.
You should not eat fried and fatty foods!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, be aware that not enough or too much sleep can make it more difficult to lose weight within a month.The fact is that during sleep (from 12 to 4 in the morning) the body produces 70% of melatonin, a hormone that helps break down fats.Regardless of the system you choose, stop snacking!You must not have any cookies or buns at home;instead, keep fresh fruit or dried fruit.
Also, for one month, observe 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 a strong feeling of hunger with salad, cucumber (raw, not salted).
Counting calories
To lose weight in 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 kcal for the 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 if your desired weight is 65 kg, then the main metabolism during the diet should be: 65 * 0.9 * 24 = 1404 kcal.
BEAUTIFUL
The abbreviation BJU stands for the protein/fat/carbohydrate ratio in the daily diet.Knowing the daily requirements, you can easily achieve your previously set goal within a month.The ratio 1:1:4 is taken as the norm, but in reality it is not completely correct.For body drying and weight loss, 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
Whether you eat honey, bacon, whole grain bread or drink herbal tea, without physical exercise (at least minimal) it is almost impossible to reach 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.
- Bending - duration 15 minutes.
- Squats - 30 times.
- Exercise "bicycle" - duration 4-5 minutes.
- Run in place - lift your legs as high as possible.The duration of an approach should be about one minute.
The pros and cons of rapid weight loss
To understand how to lose 20 kg in a month and at the same time clean the colon, many try controversial methods.People use enemas, eat vegetable salads (like "Broom"), fruits and the like.In general, the advantages of rapid weight loss are obvious, because it allows you to lose 10-20 kg in just 1 month.Thanks to special diets combined with light physical activity, you can tighten your figure for the upcoming summer season.
The disadvantages are:
- lack of body fats, proteins, carbohydrates, vitamins, minerals;
- digestive system and stomach begin to suffer from constant hunger;
- dizziness;
- weakness;
- nausea;
- heartburn;
- constipation;
- poor brain function;
- "circles" under the eyes;
- vision problems.