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

Experts have collected 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 be reduced even at home.At the same time, keep in mind that people who are overweight by 20-25 kg over the norm lose weight much more easily than those who have only 5-10 kg extra.

Effective diets for weight loss of 20 kg

To understand how to lose 20 kg in a month, you need to consider various diets and choose the most suitable one.Don't forget that just adjusting your diet won't do it.At the same time, you need to lead an active lifestyle.

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

  • Try to increase your consumption of pure water to 8-10 glasses a day.
  • stop overeating, as overweight people eat about 30-50% more than the body needs.
  • you should not put strict prohibitions or strict restrictions on yourself.
  • Start communicating with like-minded people so you have someone to share your results with.
  • start walking more, or even better, join a sports club.

Protein

how to lose weight in a month on a protein diet

If you need a simple but effective diet for a month minus 20 kg, then pay attention to the choice of protein.Following this nutritional system is much easier than others, but the main thing is to strictly adhere to a certain diet.Its basic 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 bought drinks from your food.

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 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 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 diet system, the daily routine plays an important role.Frequent and small meals will relieve an intense feeling of hunger, which interferes with the process of getting rid of excess fat.If you decide to follow this system to lose weight, then do not eat fatty fish and meat, sugar, confectionery and bakery products made from high-quality 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 pieces of eggs (hard boiled).
  • 150 g wholemeal pastries.
  • 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 asked by many, especially ladies who want to make their figure beautiful and attractive at any cost.One of the ways is the citrus diet, which can be described as a mono-diet.Its features:

mono diet for weight loss
  1. The diet, which will need 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 with hypotension and problems with the gastrointestinal tract and gall bladder.
  3. It is recommended that healthy people take calcium supplements.
  4. Too much low-calorie intake and starvation can lead to 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 brown bread.
  • Lunch: grapefruit, 2 kiwis, 150 g vegetable soup / boiled vegetables.
  • Dinner: 150 grams of rye bread, 2 boiled egg whites (or 120 grams 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 water with lemon/tea without sugar.

Diet minus 20 kilos 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 snacking.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 skipping one of the three meals.In this case, they must be removed one by one.

Menu for weight loss

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 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 complexes of vitamins and minerals.

Menu:

  • In the morning– a glass of kefir, a boiled chicken egg.
  • During the day– 400-500 ml of chicken broth, a boiled pile of chicken (the skin must be removed), a glass of kefir.
  • At night– 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 how you can lose 20 kg in a month, another thing is how to consolidate the result.To do this, you need to do sports, especially since exercise will help you improve your health and motivate you to continue eating healthy foods.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 out of the diet

nutritional correction for weight loss in a month

To ensure that sudden weight loss and immediate transition to your usual diet will not lead to negative health consequences, you need to exit the diet wisely.To do this, gradually add 1-2 products to your menu from the category of those excluded during the diet.Ideally, these are fruits and vegetables (for example, tomatoes), lean meat and dairy products with moderate fat content.

You should not eat fried and fatty foods!In addition, engage in an active lifestyle - running, walking or dancing are the best.

How to lose 20 pounds in a month

First of all, keep in mind that not enough or too much sleep can make it more difficult to lose weight in a month.The fact is that during sleep (from 12 am to 4 am) the body produces 70% of melatonin, a hormone that helps break down fats.No matter which system you choose, give up snacking!You must not have cookies or rolls in the house.Instead, stick to fresh fruit or dried fruit.

Also, for a month, adhere to the following recommendations:

  • Do not add fat to food in the form of sauce/oil.
  • cook vegetables in water, not stock.
  • drink more water, exercise:
  • follow your training and nutrition plan.
  • You can satisfy a strong feeling of hunger with salad, cucumber (raw, not salted).

Calorie counting

To lose weight in a month, you should 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 requirement, you can easily achieve your previously set goal in a month.The ratio 1:1:4 is taken as a rule, but in reality it is not completely correct.For body drying and weight loss, the ratio of 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.

Sport

sports exercises for weight loss

Regardless of whether you eat honey, ham, whole grain bread or drink herbal tea, without physical exercise (at least a little) it is almost impossible to reach your goal in a month.Before the lesson, be sure to warm up in the form of moving your legs and arms, turning your head, stretching and bending.After that, proceed to the complex:

  • Press – 50 times.
  • Bends – duration 15 minutes.
  • Squats – 30 times.
  • "Bike" exercise - duration 4-5 minutes.
  • Run in place - raise your legs as high as possible.The duration of an 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 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 coming 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.