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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 damage 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 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 easier than those who are only 5-10 kg extra.

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.Don't forget that just adjusting your diet won't do it.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 recommendations:

  • try to increase your consumption of clean water to 8-10 glasses per day;
  • stop overeating, as people with increased body weight eat about 30-50% more than the body needs;
  • you should not set yourself strict prohibitions or strict restrictions;
  • 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

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 nutritional system 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 fat-containing foods and carbohydrates.It turns out that you need to remove bread, pasta, sweets (including sugar), potatoes, cereals, and store-bought drinks from your food.

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 aggravate chronic diseases, and it is fraught with 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.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 adhere to this system in order to lose weight, then 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 most stringent option is 350-700 kcal.

Allowed to use:

  • no more than 200 lean meat (boiled, baked, steamed) per day;
  • 1-2 pieces of eggs (hard-boiled);
  • 150 g of wholemeal 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 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 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, the elderly and those who have hypotension and problems with the gastrointestinal tract and gall bladder.
  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 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 are allowed to 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 adhere to a strict eating regimen 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 the alternation rule, which involves giving up one of three meals.In this case, they need to be removed one by one.

Menu for weight loss

First, you need to exclude sugar, seasoning, and salt from the menu.You will need to drink at least 2 liters of water per day.While following this diet, it is recommended to avoid too much physical activity.If you feel a strong feeling of hunger, you are 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.
  • During the day– 400-500 ml of chicken broth, boiled chicken pile (skin must be removed), a glass of kefir.
  • In the evening– 200 g low-fat cottage cheese/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 you can 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 to eat healthy food.In addition, you will need:

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

The right way out of the diet

nutritional correction for weight loss in a month

To ensure that sudden weight loss and an immediate transition to your usual diet do not lead to negative health consequences, you need to exit 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 foods!In addition, get involved in an active lifestyle - running, walking or dancing are best.

How to lose 20 kg in a month

First of all, take into account that not enough or too much sleep can make it more difficult to lose weight in a month.The fact is that during sleep (from 12 am to 4 am) the body produces 70% of melatonin, a hormone that helps break down fats.Regardless of the system you choose, give up snacking!You should not have any cookies or buns at home; instead, keep fresh fruits or dried fruits.

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

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

Calorie counting

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 means the ratio of proteins/fats/carbohydrates in the daily diet.Knowing the daily requirement, you can easily achieve your previously set goal in a month.The ratio 1:1:4 is taken as the norm, but in reality it is not entirely correct.For drying the body and losing weight, the proportion 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 for weight loss

Regardless of whether you eat honey, ham, wholemeal bread, or drink herbal tea, without physical exercise (at least minimal) it is almost impossible to achieve your goal in a month.Before class, be sure to warm up in the form of 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 - raise your legs as high as possible.The duration of one approach should be about a 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 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 diets combined with slight physical activity, you can tighten your figure for the coming 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.