Experts have compiled a large number of diets, but not all of them can help solve the problem of overweight without harming health. The question very 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, take into account that people with excess weight exceeding the norm of 20-25 kg lose weight an order of magnitude easier than those who are only 5-10 kg heavier.
Effective 20 kg weight loss diets
To understand how to lose 20 kg in a month, you have to consider several diets, choose the most suitable. Remember, dietary adjustments are not enough. At the same time, you need to lead an active life.
For protein, low calories, or any other diet to be effective, follow these guidelines:
- try increasing your intake of pure water to 8-10 glasses per day;
- stop overeating, because people with increased body weight eat about 30-50% more than the body needs;
- you should not set yourself rigid prohibitions or strict restrictions;
- start communicating with like-minded people so that you have someone to share your results with;
- start walking more or, better yet, join a sports club.
Protein
If you need a simple but effective diet for a month minus 20 kg, pay attention to the protein option. Observing this food system is much easier than others, but the main thing is to strictly adhere to a specific diet. Its main principles are to eliminate all foods containing fats and carbohydrates. It turns out that bread, pasta, sweets (including sugar), potatoes, cereals and drinks in the store should be removed from food.
The plan must consist of:
- fish;
- lean meats such as chicken, turkey, rabbit;
- eggs;
- dairy products with minimal fat content, eg milk, kefir.
Low in calories
This method aims to burn excess body fat 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 exacerbate chronic diseases, and it is characterized by the appearance of dizziness, weakness, irritability. Only healthy women and men can use it.
Daily routine plays an important role in such a food system. Frequent and fractional food intake will relieve the strong feeling of hunger, which interferes with the process of eliminating excess fat. If you decide to stick to this system in order to lose weight, then do not eat oily fish and meat, sugar, pastry and baked goods made from premium flour. A daily intake of 1400-1600 kcal is needed and the more severe option is 350-700 kcal.
Allowed:
- no more than 200 lean meats (boiled, baked, steamed) per day;
- 1-2 eggs (hard-boiled);
- 150 g of whole baked goods;
- 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 women who want to make their figure beautiful and attractive at any cost. One way is the citrus diet, which can be classified as a mono diet. Its features:
- The diet that will have to be followed for a month to get results is very strict.
- If we are talking about contraindications, then this diet is not suitable for breastfeeding women, pregnant women, the elderly and those who suffer from hypotension and problems with the gastrointestinal tract, gallbladder.
- Calcium supplements are recommended for healthy people.
- Excessive calorie content and feeling hungry can lead to dizziness, but with the help of citrus, you can give your body a rest 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 boiled vegetable / vegetable soup.
- Dinner: 150 g of rye bread, 2 boiled egg whites (or 120 g of lean meat), a glass of water with lemon.
- If a very strong feeling of hunger occurs before going to bed, then it is permissible to drink water with lemon / tea without sugar.
Diet less 20 kg per month
To lose a lot of weight in an extremely short period of time, you must adhere to a strict diet and refuse constant snacks. For a diet that will make you lose 20 kg per month, you need to eat broccoli, apples, white cabbage, chicken fillet. Additionally, you can use the alternation rule, which involves avoiding one of the three meals. In this case, they must be deleted one by one.
Slimming menu
You must first exclude sugar, seasonings and salt from the menu. You will need to drink at least 2 liters of water per day. While observing this diet, it is recommended to exclude too much physical activity. When a strong feeling of hunger appears, 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, a boiled chicken egg.
- Afternoon- 400-500 ml of chicken broth, heap of boiled chicken (the skin should be removed), a glass of kefir.
- In the evening- 200 g of fat-free cottage cheese / glass of kefir. If necessary, you can drink coffee without milk and sugar.
How to correct the result
It's one thing to answer the question of how you can lose 20kg in a month, and another thing is how to correct the result. To do this, you need to play sports, especially since the classes will help strengthen your health and motivate you to continue eating healthy. In addition, you will need:
- give up alcohol completely;
- forget the word "additive";
- drink as much water as possible;
- to adjust the feeding process, not to be distracted by the TV and other factors.
The right way out of the diet
In order for abrupt weight loss and an instant transition to the usual diet not to lead to negative health consequences, you need to quit the diet wisely. To do this, gradually add to your menu 1-2 products from the category of those who have been excluded from the diet. Ideally, these are fruits and vegetables (eg, tomatoes), lean meats, and medium-fat dairy products.
Don't eat fried and fatty foods! In addition, adopt an active lifestyle - it is better to run, walk or dance.
How to lose 20 kg per month
First of all, keep in mind that too much or too little sleep can make it difficult to lose weight in a month. The point is that during sleep (12am to 4am) the body produces 70% melatonin, a hormone that helps break down fat. No matter which system you choose, avoid snacks! You shouldn't have cookies or bread rolls at home, instead keep fresh fruit or dried fruit.
Always during the month, respect the following instructions:
- do not add fat in the form of sauces / oils to foods;
- boil the vegetables in water, not broth;
- Drink more water, exercise:
- follow your exercise and nutrition program;
- You can satisfy a strong feeling of hunger with salad, cucumber (raw, unsalted).
Calorie counting
To lose weight in a month, you need to eat around 1000 to 1400 kcal per day. To calculate the nutritional balance that will help you lose weight, you need to determine the number of calories per body weight you want. At the same time, you should know that the basal metabolism of a man is 1 kcal / 1 kg of weight per hour, for a woman - 0, 9 kcal / kg. It turns out that if the desired mass is 65 kg, the basal metabolic rate 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 rate, you can easily reach your previously set goal within a month. The 1: 1: 4 ratio is considered the norm, but in fact it is not quite correct. For drying the body and losing weight, a 5: 1: 2/4: 2: 4 ratio is more suitable. To burn fat in a month, better to go 2-2, 5/0, 8-1 / 1, 2-2.
Sports
Whether you eat honey, ham, wholemeal bread, or herbal tea, it's nearly impossible to reach your goal in a month without physical exercise (at least minimal). Before the lesson, be sure to warm up by swinging your legs and arms, turning your head, stretching, bending. After that, continue with the complex:
- Press - 50 times.
- Tracks - 15 minutes.
- Squats - 30 times.
- "Cycling" exercise - duration 4-5 minutes.
- Running in place - raise your legs as high as possible. The duration of an approach should be approximately one minute.
Advantages and disadvantages of rapid weight loss
To figure out how to lose 20 kg in a month and at the same time unblock the colon, many try controversial methods. People use enemas, 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 little physical activity, you can firm your figure for the coming summer season.
The disadvantages are:
- lack of fats, proteins, carbohydrates, vitamins, minerals in the body;
- the digestive system and stomach begin to suffer from constant hunger;
- dizziness;
- weakness;
- nausea;
- heartburn;
- constipation;
- brain malfunction;
- "circles" under the eyes;
- vision problems.