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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 is often asked: 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, take into account that people who are overweight by 20-25 kg above the norm lose weight much more easily than those who have only 5-10 kg excess.

Effective diets for losing weight by 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 adjusting your diet alone will not work.At the same time, you must 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 a day;
  • stop overeating, because overweight people eat about 30-50% more than the body needs;
  • you should not set 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 better yet, 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 protein option.Following this diet is much easier than others, but the main thing is to strictly adhere to a specific diet.Its main principles are the exclusion of all foods containing fats and carbohydrates.It turns out that you need to remove 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.True, this diet can worsen chronic diseases, and is full of dizziness, weakness and irritability.Only completely healthy women and men can use it.

With this type of food system, the daily routine plays an important role.Frequent and small meals will alleviate the strong feeling of hunger, which hinders the process of getting rid of excess fat.If you decide to follow this system to lose weight, do not eat fatty fish and meat, sugar, confectionery and bakery products made from premium flour.A daily intake of 1400-1600 kcal is required, and the strictest option is 350-700 kcal.

Allowed use:

  • no more than 200 lean meat (boiled, baked, steamed) per day;
  • 1-2 eggs (hard-boiled);
  • 150 g of 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 that many people ask, 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 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 lactating women, pregnant women, the elderly and those who have hypotension and problems with the gastrointestinal tract and gallbladder.
  3. Healthy people are recommended 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 colors.

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, it is allowed to drink water with lemon/tea without sugar.

Diet minus 20 kg per month

In order to lose a lot of weight in an extremely short period of time, you must adhere to a strict diet and give up constant snacking.For a diet that will help you lose 20 kg in a month, you must eat broccoli, apples, white cabbage and chicken fillet.In addition, you can use the substitution rule, which involves giving up one of three meals.In that case, you need to remove them 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, it is allowed to drink some kefir.In addition, it is necessary to take vitamin-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 20 kg in a month, another 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 food.In addition, you will need:

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

A real exit from the diet

diet correction for weight loss in one month

To ensure that sudden weight loss and the immediate transition to a normal diet do not lead to negative health consequences, you need to leave the diet wisely.To do this, gradually add 1-2 products to your menu 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 food!In addition, engage in an active lifestyle - jogging, walking or dancing is the best.

How to lose 20 kg in a 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, stop snacking!You shouldn't have cookies or buns at home;instead, keep fresh fruit or dried fruit.

Also, follow the following recommendations for a month:

  • do not add fat to food in the form of sauces/oils;
  • cook vegetables in water, not in 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 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 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 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 protein/fat/carbohydrate ratio in the daily diet.Knowing the daily needs, you can easily achieve the previously set goal in a month.The ratio 1:1:4 is taken as the norm, but in reality it is not quite correct.For drying the body and losing 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 for weight loss

Regardless of whether you eat honey, ham, wholemeal bread or drink herbal tea, without physical activity (at least minimal) it is almost impossible to achieve the 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, proceed to the complex:

  • Press – 50 times.
  • Bends - duration 15 minutes.
  • Squats – 30 times.
  • Exercise "bicycle" - duration 4-5 minutes.
  • Run in place - lift your legs as high as possible.The duration of one access should be about a minute.

Advantages and disadvantages of rapid weight loss

In order 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 benefits of rapid weight loss are obvious, as it allows you to lose 10-20 kg in just 1 month.Thanks to special diets combined with a little physical activity, you can tighten your figure for the upcoming summer season.

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;
  • prison;
  • poor brain function;
  • "circles" under the eyes;
  • vision problems.