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How to lose 20 kg in a 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 20 kg in a month.For this, you need to choose an effective diet, thanks to which the weight is reduced even at home.At the same time, keep in mind that those who are 20-25 kg overweight lose weight much more easily than those who gain only 5-10 kg.

Effective diets 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.Remember that just changing your diet won't get you results.At the same time, you need to lead an active lifestyle.

To make a high-protein, low-calorie, or any other diet 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;
  • do not impose strict prohibitions or strict restrictions on yourself;
  • start communicating with like-minded people to share your results with;
  • start walking more or better yet join a sports club.

Protein

how to lose weight in a month with a protein diet

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 most important thing is to strictly adhere to a specific diet.Its main principle is the exclusion of 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 such as chicken, turkey, rabbit;
  • egg;
  • minimal fat dairy products, such as milk, kefir.

Low in calories

The goal of this method is 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.True, this diet can aggravate chronic diseases and is fraught with dizziness, weakness and irritability.Only completely healthy women and men can use it.

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

Use is permitted:

  • up to 200 lean meats (boiled, fried, steamed) per day;
  • 1-2 eggs (hard-boiled);
  • 150 g of wholemeal baked goods;
  • low-fat dairy products;
  • coffee and green tea without sugar;
  • fruits, berries;
  • vegetable soups.

Mono-diet

Many people ask the question how to lose 20 kg in a month, especially those ladies who want to make their figure beautiful and attractive at any cost.One way to do this is the citrus diet, which can be classified as a mono-diet.Features:

mono diet for weight loss
  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, as well as those with low blood pressure, gastrointestinal and gall bladder problems.
  3. Calcium supplements are recommended for healthy people.
  4. Excessive low-calorie intake and hunger can cause dizziness, but with the help of citrus fruits, you can relax the 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 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, 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 follow a strict diet and stop snacking all the time.For a diet that will 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 must be removed one by one.

Menu for weight loss

First of all, you need to exclude sugar, spices and salt from the menu.You should drink at least 2 liters of water per day.While following the diet, it is recommended to avoid too much physical activity.If you feel very hungry, drink some kefir.In addition, vitamin and mineral complexes should be taken.

Menu:

  • 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.
  • 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's one thing to answer the question of how to lose 20 kg in a month, it's another thing to consolidate the result.To do this, you need to exercise, especially because exercise helps improve your health and motivates you to continue eating healthy.You will also need:

  • give up alcohol completely;
  • forget the word "additive";
  • drink as much water as possible;
  • adjust the process of eating, do not disturb the TV and other factors.

The right way out of the diet

nutritional correction for weight loss in one month

So that sudden weight loss and an immediate transition to a regular diet do not have negative health consequences, you need to exit the diet wisely.To do this, gradually add 1-2 products to your menu from the category excluded during the diet.Ideally, these are fruits and vegetables (such as tomatoes), lean meat, and medium-fat dairy products.

Do not eat fried and fatty foods!Also, take part in an active lifestyle - running, walking or dancing are the best.

How to lose 20 kg in a month

First, note that too little or too much sleep can make it difficult to lose weight in a month.The fact is that during sleep (between 12 and 4 a.m.) the body produces 70% of melatonin, a hormone that helps break down fats.Regardless of which system you choose, stop snacking!Don't have cookies or buns at home;keep fresh fruit or dried fruit instead.

In addition, follow the following recommendations for a month:

  • do not add fat to food in the form of sauces/oils;
  • cook the vegetables in water, not in broth;
  • drink more water, exercise:
  • follow your exercise and nutrition regimen;
  • You can soothe a strong feeling of hunger with salad and cucumber (raw, not salted).

Calorie counting

To lose weight in less than a month, you need to eat about 1000-1400 kcal per day.To calculate the nutritional balance for weight loss, you need to determine the number of kcal per body weight you want.You should know that a man's basic 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 the desired weight is 65 kg, then the main metabolism during the diet is: 65 * 0.9 * 24 = 1404 kcal.

BJU

The abbreviation BJU stands for the ratio of proteins/fats/carbohydrates in the daily diet.Knowing your daily needs, you can easily reach your previously set goal in a month.The 1:1:4 ratio is considered the norm, but in reality it is not entirely correct.The 5:1:2/4:2:4 ratio is more suitable for drying the body and losing weight.For fat burning in a month, it is better to choose 2-2.5 / 0.8-1 / 1.2-2.

Sports

sports exercises for weight loss

Regardless of whether you eat honey, ham, whole wheat bread, or drink herbal tea, without exercise (at least minimally) it is almost impossible to reach the goal in a month.Be sure to warm up before class by swinging your legs and arms, turning your head, stretching and bending.Then proceed with the complex:

  • Press - 50 times.
  • Bending - duration 15 minutes.
  • Squat - 30 times.
  • Exercise "bicycle" - duration 4-5 minutes.
  • Run in place - lift your leg as high as possible.The duration of one approach should be about one minute.

Advantages and disadvantages of rapid weight loss

Many people try contradictory methods to understand how to lose 20 kg in a month and at the same time clean the colon.People use enemas, eat vegetable salads (such as "Broom"), fruit and the like.In general, the benefits 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 next summer season.

The disadvantages are:

  • lack of body fats, proteins, carbohydrates, vitamins, minerals;
  • the digestive system and stomach suffer from constant hunger;
  • dizziness;
  • weakness;
  • nausea;
  • heartburn;
  • constipation;
  • poor brain function;
  • "rings" under the eyes;
  • vision problems.