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

Experts have designed a large number of diets, but all of them can help to solve the problem of excess weight without harming 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 it will decrease even at home.At the same time, it is easier for people who are overweight by more than 20-25 kg than overweight people who have only 5-10 kg extra.

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 adjusting your diet alone won't do it.At the same time, it is necessary to lead an active lifestyle.

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

  • Try to increase the consumption of clean water to 8-10 tables per day;
  • Stop overeating, because people with increased body weight eat about 30-50% more than the body needs;
  • You should not impose strict restrictions 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

You can lose weight in a month on a protein diet

If you need a simple but effective diet to lose 20 kg in a month, pay attention to the choice of protein.This nutritional system is easier to follow than others, but the main thing is to strictly follow a certain diet.Its main principles are the exclusion of all fatty foods and carbohydrates.Bread, pasta, sweets (sugar), potatoes, cereals and drinks bought from food, drinks bought from food should be removed.

The diet should consist of:

  • fish;
  • Lean meat, for example, chicken, turkey, rabbit;
  • Eggs;
  • Dairy products with a minimum fat content, for example, milk, kefir.

Calories

This method aims to burn excess fat in the body by reducing the consumption of high-calorie foods.In this case, the diet is very broad - neither dairy products nor dairy products are excluded.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, daily work plays an important role.Frequent and small meals will relieve a strong 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, sweets 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 to use:

  • more than 200 lean meat per day (boiled, baked, steamed);
  • 1-2 eggs (hard boiled);
  • 150 g of whole baked goods;
  • 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 want, especially ladies who want to make their figures beautiful and attractive at any cost.One way 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 and those with hypotension and problems with the gastrointestinal tract and gall bladder.
  3. Healthy people are advised to take calcium supplements.
  4. Excessive low-calorie intake and hunger can cause 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 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 there is a very strong feeling of hunger before going to bed, it is allowed to drink water with unsweetened lemon / tea.

Minus 20 kg diet per month

In order to lose a lot of weight in a very short time, you need to follow 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.In addition, you can use an alternative rule, which consists in giving one of three meals.In this case, it is necessary to remove one by one.

Menu for weight loss

First, you should exclude sugar, spices and salt from the menu.You should drink at least 2 liters of water a day.It is recommended to avoid too much physical activity after this diet.If you feel a strong feeling of hunger, it is allowed to drink a little kefir.In addition, it is necessary to take vitamin and mineral complexes.

Menu:

  • In the morning- a glass of kefir, 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.
  • 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 combine the result

It is one thing to answer the question of how you can lose 20 kg in a month, another thing is how to combine the result.To do this, you need to play sports, especially exercises will help you improve your health and continue to eat healthy food.In addition, you will need:

  • give up alcohol completely;
  • don't forget the word "additive";
  • drink as much water as possible;
  • Adjust the eating process, do not be distracted by TV and other factors.

The right way to diet

Diet correction for weight loss in a month

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

You should not eat fried and fatty foods!In addition, it is best to engage in an active lifestyle - jogging, walking or dancing.

How to lose 20 kg in a month

First, keep in mind that not enough or too much sleep can make it harder to lose weight.The fact is that during sleep (from 12 to 4 o'clock) the body produces 70% of melatonin, a hormone that helps break down fat.Whatever system you choose, skip the snack!You must not have any cookies or bread in the house;Instead, keep fresh fruits or dried fruits.

Also, follow the following recommendations for a month:

  • Do not add fat to food in the form of sauces / oil;
  • Cooking vegetables in water, not broth;
  • Drink more water, exercise:
  • Track your training and nutrition regimen;
  • You can satisfy a strong feeling of hunger with salad, cucumber (raw, not salty).

Counting calories

To lose weight for a month, you need to 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 for the desired body weight.You should know that the basic metabolism of a man is 1 kcal / 1 kg of body weight per hour, and a woman is 0.9 kcal / kg.It turns out that 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 predetermined target within a month.The ratio of 1: 1: 4 is taken as the norm, but in fact it is not completely correct.For drying the body and losing weight, the ratio is more suitable in 5: 1: 2: 2: 2: 2: 4.It is better to choose 2-2.5 / 0.8-1 / 1.2-2 to burn fat in a month.

Sports

Exercises to lose weight

Whether you eat honey, ham, wholemeal bread or drink herbal tea, it is almost impossible to reach your goal in a month without (at least minimal) physical exercise.Before class, be sure to warm up in the form of shaking your head, stretching and bending, turning your legs and arms, and swinging your legs and arms.After that, go to the complex:

  • Press - 50 times.
  • Bending - duration 15 minutes.
  • Squats - 30 times.
  • "Bike" exercise - duration 4-5 minutes.
  • Run on the floor - raise your legs as high as possible.The duration of one approach should be about one minute.

The pros and cons of losing weight quickly

Try many controversial methods to understand how to lose 20 kg in a month and at the same time cleanse the large intestine.People use enemas, vegetable salads ("like a 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 PIETS, combined with a little physical activity, you can tighten your figure for the coming summer season.

Disadvantages:

  • Lack of body fat, proteins, carbohydrates, vitamins, vitamins;
  • 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.