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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 causing 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 20-25 kg above the norm lose weight much easier than those who are only 5-10 kg overweight.

Effective diets to lose weight by 20 kg

To understand how to lose 20 kg in a month you need to consider different diets and choose the most suitable one.Don't forget that simply changing your diet isn't enough.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 tips:

  • try increasing your clean water consumption to 8-10 glasses a day;
  • stop overeating, since people with increased body weight eat about 30-50% more than the body needs;
  • you should not impose on yourself severe prohibitions or strict restrictions;
  • start communicating with like-minded people so that you have someone to share your achievements with;
  • start walking more, or better yet, join a sports club.

Proteins

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, pay attention to the protein option.Following this nutritional system is much simpler than others, but the important thing is to strictly stick to a specific diet.Its basic principles are the exclusion of all fat-containing foods and carbohydrates.It turns out that it is necessary to remove bread, pasta, sweets (including sugar), potatoes, cereals and store-bought drinks from food.

The diet should consist of:

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

Low calorie content

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 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.

With such a nutritional system, the daily routine plays an important role.Frequent and small meals relieve a strong feeling of hunger, which interferes with the process of eliminating excess fat.If you decide to adhere to this system to lose weight, do not eat fatty fish and meat, sugar, confectionery and baked goods made from high-quality flour.A daily intake of 1400-1600 kcal is required, and the most stringent option is 350-700 kcal.

It is allowed to use:

  • no more than 200 lean meats (boiled, baked, steamed) per day;
  • 1-2 pieces of eggs (hard-boiled);
  • 150 g of wholemeal baked goods;
  • low-fat dairy products;
  • sugar-free coffee and green tea;
  • fruit, berries;
  • vegetable soups.

Mono-diet

How to lose 20 kg in a month is a question that many ask themselves, especially women who want to make their figure beautiful and attractive at any cost.One of them is the citrus diet, which can be classified as a mono-diet.Its 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 breastfeeding mothers, pregnant women, the elderly and those who suffer from hypotension and problems with the gastrointestinal tract and gallbladder.
  3. Healthy people are advised to take calcium supplements.
  4. Excessive low-calorie intake and hunger can lead to dizziness, but with the help of citrus fruits you can give your body a break from preservatives and dyes.

Example menu:

  • Breakfast: a glass of orange/grapefruit juice, a slice of brown bread.
  • Lunch: grapefruit, 2 kiwis, 150 g of vegetable soup/boiled vegetables.
  • Dinner: 150 g of rye bread, 2 hard-boiled egg whites (or 120 g of lean meat), a glass of water with lemon.
  • If you feel very hungry 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 snacking.For a diet that will help you lose 20 kg in a month, you need to eat broccoli, apples, white cabbage and chicken fillet.Furthermore, you can use the alternation rule, which involves giving up one of the three meals.In this case, they need to be removed 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.By following this diet, it is recommended to avoid excessive 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 (you need to remove the skin), a glass of kefir.
  • In the evening– 200 g of low-fat ricotta/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, 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 foods.Additionally, you will need:

  • give up alcohol completely;
  • forget the word “additive”;
  • drink as much water as possible;
  • regulate the feeding process, do not get distracted by the TV and other factors.

The right way out of the diet

nutritional fix to lose weight in a month

To ensure that sudden weight loss and immediate transition to the usual diet do not lead to negative health consequences, it is necessary to abandon 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 medium-fat dairy products.

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

How to lose 20 kg in a month

First, keep in mind that sleeping too little or too much can make it harder to lose weight in a month.The fact is that during sleep (from 00:00 to 4:00) the body produces 70% of melatonin, a hormone that helps break down fats.Whichever system you choose, give up snacks!You shouldn't have biscuits or buns at home;store fresh fruit or dried fruit instead.

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

  • do not add fats to foods in the form of sauces/oils;
  • cook vegetables in water, not broth;
  • drink more water, do physical activity:
  • follow your training and nutritional regime;
  • You can satisfy a strong feeling of hunger with salad, cucumber (raw, unsalted).

Calorie counting

To lose weight in a month you should eat around 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 your desired body weight.You should know that a man's basic metabolism is 1 kcal/1 kg of body weight per hour, while that of a woman is 0.9 kcal/kg.It turns out that if the desired weight is 65 kg, then the main metabolism during the diet should be: 65 * 0.9 * 24 = 1404 kcal.

BJU

The abbreviation BJU indicates the protein/fat/carbohydrate ratio in your daily diet.Knowing your daily requirement, you can easily achieve the previously set goal in a month.The 1:1:4 ratio is considered 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.

Sport

sports exercises to lose weight

Regardless of whether you eat honey, ham, wholemeal bread or drink herbal teas, 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.Next, 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 about 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 (such as "Broom"), fruits and the like.In general, the advantages of rapid weight loss are evident, because it allows you to lose 10-20 kg in just 1 month.Thanks to special diets combined with light physical activity you can tone your figure for the next 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.