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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 harm 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, keep in mind that people who are overweight by 20-25 kg above the norm lose weight much more easily than those who are only 5-10 kg extra.

Effective diets to lose 20 kg.

To understand how to lose 20 kg in a month, it is necessary to consider several diets and choose the most suitable one.Don't forget that simply adjusting your diet will not be enough.At the same time, it is necessary 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 clean water consumption to 8-10 glasses per day;
  • stop overeating, since people with higher body weight eat 30-50% more than the body needs;
  • no strict prohibitions or strict restrictions should be imposed;
  • start communicating with like-minded people so you have someone to share your results with;
  • Start walking more, or better yet, join a health 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, pay attention to the protein option.Following this nutritional system is much easier than others, but the main thing is to strictly follow a specific diet.Its fundamental principles are the exclusion of all foods containing fats and carbohydrates.It turns out that you need to eliminate bread, pasta, sweets (including sugar), potatoes, cereals and store-bought drinks from your food.

The diet should consist of:

  • fish;
  • lean meats, for example, chicken, turkey, rabbit;
  • eggs;
  • dairy products with a minimum fat content, for example, milk, kefir.

Low in 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 eliminated.It is true that this diet can aggravate chronic diseases and is plagued by 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.Small and frequent meals will relieve the strong feeling of hunger, which interferes with the process of eliminating excess fat.If you decide to follow this system to lose weight, do not eat fatty fish or meat, sugar, confectionery or bakery products made from premium 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 meats (boiled, baked, steamed) per day;
  • 1-2 pieces of eggs (hard-boiled);
  • 150 g of whole wheat pastries;
  • low-fat dairy products;
  • unsweetened coffee and green tea;
  • fruits, berries;
  • vegetable soups.

Mono-diet

How to lose 20 kg in a month is a question that many people ask themselves, especially women who want to beautify their figure at any price.One of the ways is the citrus diet, which can be classified as a monodiet.Its features:

mono diet to lose weight
  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, elderly people and people who have hypotension and problems with the gastrointestinal tract and gallbladder.
  3. Healthy people are recommended to take calcium supplements.
  4. Excessive calorie intake and hunger can cause dizziness, but with the help of citrus 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 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 or unsweetened tea.

Diet less 20 kg per month.

To lose a lot of weight in an extremely short period of time, you need to follow a strict eating regimen and stop snacking constantly.For a diet that will help you lose 20 kg in a month, you should eat broccoli, apples, white cabbage and chicken fillet.Additionally, you can use the alternation rule, which involves giving up one of the three meals.In this case, it is necessary to delete them one by one.

Weight loss menu

First, you need to exclude sugar, seasonings 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 too much physical activity.If you feel a strong feeling of hunger, you can 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, boiled chicken (the skin must be removed), a glass of kefir.
  • In the afternoon– 200 g of skimmed cottage cheese/glass of kefir.If necessary, you can drink coffee without milk or sugar.

How to consolidate the result.

It is one thing to answer the question of how to lose 20 kg in a month and another is how to consolidate the result.To do this, it is necessary to practice sports, especially because exercise will help you improve your health and motivate you to continue eating healthy foods.Additionally, you will need:

  • completely abandon alcohol;
  • forget the word “additive”;
  • drink as much water as possible;
  • Adjust the feeding process, do not be distracted by television and other factors.

The correct way out of the diet.

Nutritional correction to lose weight in a month.

So that a sudden weight loss and an immediate transition to the usual diet do not have negative consequences for health, it is necessary to abandon the diet wisely.To do this, gradually add 1-2 products from the category of those that were excluded during the diet to your menu.Ideally, these are fruits and vegetables (for example, tomatoes), lean meats and low-fat dairy products.

You should not eat fried and greasy foods!Also, adopt an active lifestyle: running, walking or dancing is best.

How to lose 20 kg in a month.

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

Also, for a month, follow the following recommendations:

  • do not add fat to foods 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 and cucumber (raw, not salted).

calorie counting

To lose weight in a month it is advisable to eat between 1000 and 1400 kcal per day.To calculate the nutritional balance that will help you lose weight, it is necessary to determine the amount of kcal per desired body weight.You should know that the basic metabolism of a man is 1 kcal/1 kg of body weight per hour, and that of a woman 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.Knowing the daily requirement, you can easily achieve your previously set goal in a month.The 1:1:4 ratio is taken as the norm, but in reality it is not entirely correct.To dry the body and lose weight, the ratio 5:1:2/4:2:4 is more suitable.To burn fat in a month, it is better to opt for 2-2.5 / 0.8-1 / 1.2-2.

sports

sports exercises to lose weight

Regardless of whether you eat honey, ham, whole wheat bread or drink infusions, without physical exercise (at least minimal) it is almost impossible to achieve your goal in a month.Before class, be sure to warm up by swinging your legs and arms, turning your head, stretching and bending.After that, we proceed to the complex:

  • Press – 50 times.
  • Curves – duration 15 minutes.
  • Squats – 30 times.
  • “Bicycle” exercise – duration 4-5 minutes.
  • Run in place: raise your legs as high as possible.The duration of one approach should be approximately one minute.

Pros and cons of losing weight quickly

To understand how to lose 20 kg in a month and at the same time cleanse the large intestine, many try controversial methods.People use enemas, eat vegetable salads (like "broom"), fruits and things like that.In general, the advantages of rapid weight loss are obvious, since it allows you to lose between 10 and 20 kg in just 1 month.Thanks to special diets combined with light physical activity, you will be able to tone 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;
  • acidity;
  • constipation;
  • poor brain function;
  • "circles" under the eyes;
  • vision problems.