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

Experts have compiled a large number 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 weight by 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, keep in mind that overweight people with 20-25 kg more than the norm lose weight much easier than those who have only 5-10 kg more.

Effective diets to lose weight by 20 kg

To find out how to lose 20 kg in a month, you need to look at several diets and choose the most suitable one.Remember that just adjusting your diet won't do.At the same time, you should lead an active lifestyle.

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

• try to increase the consumption of clean water to 8-10 glasses per day;
• stop overeating, as overweight people eat about 30-50% more than the body needs;
• you should not set yourself strict prohibitions 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 minus 20 kg, then pay attention to the protein option.Observance of this food system is much easier than others, but the main thing is strict adherence to a certain diet.Its main principles are the exclusion of all foods containing fat and carbohydrates.It turns out that you need to eliminate 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 is aimed at burning 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 is fraught with dizziness, weakness and irritability.Only perfectly healthy women and men can use it.

With such a food system, the daily regimen plays an important role.Frequent and small meals will relieve the strong feeling of hunger, which interferes with the process of getting rid of excess fat.If you decide to adhere to this system in order to lose weight, then do not eat fatty fish and meat, sugar, confectionery and bakery products made from first-class 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 meat (boiled, baked, steamed) per day;
• 1-2 eggs (hard-boiled);
• 150 g wholemeal baked goods;
• low-fat dairy products;
• coffee and green tea without sugar;
• fruits, berries;
• vegetable soups.

Monodiet

How to lose weight by 20 kg in a month is a question that many people ask themselves, 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:

1. The diet, which will have to 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 who have hypotension and problems with the gastrointestinal tract and gall bladder.
3. Healthy people are advised to take calcium supplements.
4. Excessive low-calorie intake and hunger can make you dizzy, but with the help of citrus fruits, you can give your body a break from preservatives and colorings.

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 have a very strong feeling of hunger 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 an extremely short period of time, you need to stick to a strict diet and give up constant snacks.For a diet that will help you lose 20 kg in a month, you should eat broccoli, apples, white cabbage and chicken fillet.You can also use the rotation rule, which involves giving up one of the three meals.In this case, they should be removed one by one.

Weight loss menu

First, you need to exclude sugar, spices and salt from the menu.You will need to drink at least 2 liters of water a day.While following this diet, it is recommended that you avoid too much physical activity.If you feel a strong feeling of hunger, you can drink some 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, 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 weight by 20 kg in a month, another is how to consolidate the result.To do this, you need to exercise, especially since exercise will help improve your health and motivate you to continue eating healthy food.In addition, you will need:

• completely give up alcohol;
• forget about the word "supplement";
• drink as much water as possible;
• correct the eating process, do not be distracted by TV and other factors.

The right exit from the diet

To make sure that the sudden weight loss and the immediate transition to your usual diet do not lead to negative health consequences, you need to wisely exit the diet.To do this, gradually add to your menu 1-2 products 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, get involved in an active lifestyle - running, walking or dancing are the most suitable.

How to lose 20 kg in one month

First of all, consider that not enough or too much 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% of melatonin, a hormone that helps break down fat.Regardless of the system you choose, give up snacking!You don't have to have cookies or rolls at home;keep fresh fruit or dried fruit instead.

In addition, for one month, adhere to 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 training and nutrition regimen;
• You can satisfy a strong feeling of hunger with salad, cucumber (raw, unsalted).

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 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 if your 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 protein/fat/carbohydrates in the daily diet.By knowing the daily requirements, you can easily achieve your previously set goal for a month.The ratio 1:1:4 is considered the norm, but in reality it is not quite correct.For drying the body and losing weight, the proportion 5:1:2/4:2:4 is more suitable.To burn fat for a month, it is better to choose 2-2.5 / 0.8-1 / 1.2-2.

Sports

Whether you eat honey, ham, whole wheat bread or drink herbal tea, without physical exercise (at least minimal) it is almost impossible to reach your goal in a month.Before the lesson, do not forget to warm up in the form of swinging the legs and arms, turning the head, stretching and bending.Then go to the complex:

• Press – 50 times.
• Turns - 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 about a minute.

Pros and cons of rapid weight loss

In order to understand how to lose weight by 20 kg in a month and at the same time cleanse the colon, many try contradictory 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 fat, proteins, carbohydrates, vitamins, minerals;
• the digestive system and stomach begin to suffer from constant hunger;
• vertigo;
• weakness;
• nausea;
• heartburn;
• constipation;
• poor brain function;
• "circles" under the eyes;
• vision problems.