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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 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 weight will decrease even at home.At the same time, take into account the fact that overweight people 20-25 kg above the norm lose weight much easier than those who are only 5-10 kg heavier.

Effective diets to lose 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 simply adjusting your diet will not be 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 recommendations:

  • try increasing your intake of clean water to 8 to 10 glasses per day;
  • stop overeating, because people with high body weight eat about 30-50% more than the body needs;
  • you must not impose any strict prohibitions or 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 gym.

Protein

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, 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 foods and carbohydrates containing fat.It turns out that you need to remove bread, pasta, sweets (including sugar), potatoes, cereals and commercial drinks from your diet.

The diet must consist of:

  • fish;
  • lean meat, e.g. chicken, turkey, rabbit;
  • eggs;
  • dairy products with minimal fat content, for example, milk, kefir.

Low in 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 extensive - 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, 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, do not eat fatty fish and meat, sugar, confectionery and baked goods made from premium flour.A daily intake of 1400-1600 kcal is required, and the strictest option is 350-700 kcal.

Authorized to use:

  • no more than 200 lean meats (boiled, baked, steamed) per day;
  • 1-2 pieces of 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 women 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 characteristics:

mono diet to lose weight
  1. The diet, which will have to be followed for a month to obtain 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 suffer from hypotension and problems with the gastrointestinal tract and gallbladder.
  3. It is recommended that healthy people take calcium supplements.
  4. Excessive 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 colorings.

Example 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 hard-boiled egg whites (or 120 g of lean meat), a glass of lemon water.
  • If you feel a very strong feeling of hunger before going to bed, you are allowed 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 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.Additionally, you can use the alternation rule, which involves giving up one of the three meals.In this case, they must be deleted one by one.

Menu for weight loss

First of all, you need to exclude sugar, seasonings and salt from the menu.You will need to drink at least 2 liters of water per day.When following this diet, it is recommended to avoid excessive physical activity.If you feel a strong feeling of hunger, you are allowed to drink a little kefir.Additionally, it is necessary to take vitamin and mineral complexes.

Menus:

  • The morning– a glass of kefir, a boiled chicken egg.
  • During the day– 400-500 ml of chicken broth, pile of boiled chicken (the skin must be removed), a glass of kefir.
  • 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'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 healthily.Additionally, you will need:

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

The right way to get out of the diet

nutritional correction to lose weight 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 quit the diet wisely.To do this, gradually add 1 to 2 products from the category of those that were excluded during the diet to your menu.Ideally, these are fruits and vegetables (for example, tomatoes), lean meat and medium-fat dairy products.

You should not eat fried and fatty foods!Additionally, get involved in an active lifestyle - it is best to run, walk or dance.

How to lose 20 kg in a month

First, know 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 midnight to 4 a.m.), the body produces 70% melatonin, a hormone that helps break down fats.Whatever system you choose, give up snacking!You shouldn't have cookies or rolls in the house;instead, keep fresh fruit or dried fruit.

Also, for a month, respect the following recommendations:

  • do not add fat to foods in the form of sauces/oils;
  • cook vegetables in water, not broth;
  • drink more water, exercise:
  • follow your training and nutrition plan;
  • 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 about 1000-1400 kcal per day.To calculate the nutritional balance that will help you lose weight, you need to determine the desired number of kcal per body weight.You should know that the basic metabolism of a man is 1 kcal/1 kg of body weight per hour and that of a woman 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 ratio of protein/fat/carbohydrates in the daily diet.Knowing the daily needs, you can easily achieve your previously set goal in a month.The ratio 1:1:4 is considered the norm, but in reality it is not entirely correct.To dry the body and lose 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 to lose weight

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.After that, move on to the complex:

  • Press – 50 times.
  • Bends – 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 an approach should be approximately one minute.

Advantages and disadvantages 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, etc.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 light physical activity, you will be able to tone 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.