How to lose 20 kg per month: effective diet and exercise

Experts have compiled a number of diets, but not all of them can help solve excess weight problems without causing health damage. Very often the question arises: how to lose 20 kg per month. To do this, you need to choose an effective diet, thanks to the weight loss even at home. At the same time, take into account that people with excess weight, which is more than the norm of 20-25 kg, lose weight more easily than those who have only 5-10 kg extra.

Effective 20kg Diet

To understand how to lose 20 kg per month you need to consider a few diets, choose the most suitable. Do not forget that dietary adjustment is not enough. At the same time, you need to live an active lifestyle.

For effective protein, low calorie or other diets, follow these steps:

  • try to increase your consumption of clean water to 8-10 glasses a day;
  • stop eating too much as overweight people eat about 30-50% more than their body needs;
  • you should not impose strict restrictions or strict restrictions;
  • start interacting with similar people so that you have someone to share your results with;
  • start walking more, or better, join a sports club.

Protein

how to lose weight per month on a protein diet

If you need a simple but effective diet for a month minus 20 kg, then consider the protein option. Monitoring this food system is an order of magnitude easier than others, but the main thing is to follow a certain diet exactly. Its principles are to eliminate all fats that contain fats and carbohydrates. It turns out that it should take bread, pasta, sweets (including sugar), potatoes, breakfast cereals and store drinks from food.

The diet should consist of:

  • fish;
  • lean meats such as chicken, turkey, rabbit;
  • egg;
  • low-fat dairy products, such as milk, kefir.

Low Calorie

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 aggravate chronic diseases and it is accompanied by dizziness, weakness, irritability. Only perfectly healthy women and men can use it.

Daily routines play an important role in such a food system. Frequent and broken food intake relieves a strong feeling of hunger that interferes with the process of getting rid of excess fat. If you decide to stick to this system to lose weight, do not eat fatty fish and meat, sugar, sweets and baked goods made from premium flour. A daily intake of 1400-1600 kcal is required and the most serious option is 350-700 kcal.

Allowed:

  • not more than 200 lean meats (boiled, baked, steamed) per day;
  • 1-2 eggs (hard boiled);
  • 150 g wholemeal baking;
  • low-fat dairy products;
  • sugar-free coffee and green tea;
  • fruits, berries;
  • vegetable soups.

Mono megrun

How to lose 20 kg a month is a question of many, especially ladies who want to make their image beautiful and attractive at any cost. One way is a citrus diet that can be classified as a single diet. Its features:

monomer diet for weight loss
  1. The diet that needs to be followed for a month to be successful is very strict.
  2. If we talk about contraindications, then this diet is not suitable for lactating women, pregnant women, the elderly and those with hypotension and gastrointestinal problems, gallbladder.
  3. Calcium supplementation is recommended for healthy individuals.
  4. Excessive calorie content and hunger can lead to dizziness, but with the help of citrus you can give your body a break from preservatives, colorings.

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

Diet minus 20 kg per month

To lose a lot of weight in a very short time, you need to follow a strict diet and refuse constant snacks. For a diet that helps you lose 20 kg per month, you need to eat broccoli, apples, white cabbage, chicken fillets. In addition, you can use the rule of alternation, which involves avoiding one of three meals. In this case, they must be removed one by one.

Slimming Menu

First of all, you need to exclude sugar, spices, and salt from the menu. You must drink at least 2 liters of water a day. Following this diet is recommended to avoid excessive exercise. When a strong feeling of hunger appears, it is permissible 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 eggs.
  • Afternoon- 400-500 ml of chicken broth, boiled chicken pile (skin should be removed), a glass of kefir.
  • In the evening- 200 g fat-free cottage cheese / glass of kefir. If necessary, you can drink coffee without milk and sugar.

How to fix the result

It's one thing to answer the question of how you can lose 20 kg a month and another to fix the result. To do this, you need to practice sports, especially as classes help you to improve your health and encourage you to continue eating healthy food. Additionally, you will need:

  • give up alcohol in full;
  • forget the word "additive";
  • drink as much water as possible;
  • to adapt the eating process, not to make the TV and other episodes.

The right way out of the diet

nutritional adjustment due to weight loss per month

In order for a large weight loss and an immediate transition to a normal diet not to lead to negative health consequences, you need to go out of your diet wisely. To do this, gradually add to your menu 1-2 items from the category that were excluded during the diet. These are mainly fruits and vegetables (for example tomatoes), lean meats and medium-fat dairy products.

Do not eat fried and fatty foods! In addition, get active lifestyle - running, walking or dancing is best.

How to lose 20 kg per month

First of all, keep in mind that lack of sleep or excess can cause you to lose weight every month. The fact is that during sleep (from 12 to 4) the body produces 70% melatonin, a hormone that helps to break down fat. No matter which system you choose, skip the snack! You should not have any cookies or buns at home, instead have fresh fruit or dried fruit.

Also, follow the instructions below for the month:

  • do not add fat in the form of sauces / oils to food;
  • boil vegetables in water, not broth;
  • drink more water, exercise:
  • follow your workouts and nutrition plan;
  • You can satisfy a strong feeling of hunger with salad, cucumber (raw, unsalted).

Calorie Counting

To lose weight per month, you should eat approximately 1000-1400 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. In this case, you should know that the basic metabolism of men is 1 kcal / 1 kg of weight per hour, for a woman - 0, 9 kcal / kg. It turns out that if your desired weight is 65 kg, then the metabolic rate of the base during the diet should be: 65 * 0, 9 * 24 = 1404 kcal.

BJU

The abbreviation BJU means the percentage of protein / fat / carbohydrate in the daily diet. By knowing the daily rate, you can easily reach your pre-set monthly goal. The ratio 1: 1: 4 is taken as a norm, but in reality it is not quite correct. To dehydrate the body and lose weight, a ratio of 5: 1: 2/4: 2: 4 is more suitable. To burn fat per month it is better to choose 2-2, 5/0, 8-1 / 1, 2-2.

Sports

sports exercises for weight loss

Regardless of whether you eat honey, ham, whole wheat bread or use herbal tea, it is almost impossible to achieve your goal per month without exercise (at least a minimum). Be sure to warm up before class in the form of swinging legs and arms, turning your head, stretching, bending. After that, continue with the complexity:

  • Press - 50 times.
  • Slopes - 15 minutes long.
  • Squats - 30 times.
  • Exercise "bike" - length 4-5 minutes.
  • Running in place - lift your legs as high as possible. The length of one approach should be about a minute.

Pros and Cons of Rapid Weight Loss

To understand how to lose 20 kg per month and at the same time get rid of the colon, many controversial methods try. People use staples, use vegetable salads (like "Broom"), fruits and the like. In general, the benefits of rapid weight loss are obvious because it allows you to lose 10-20 kg in just 1 month. Thanks to a special diet, along with little exercise, you can tighten the figure for the upcoming summer season.

The overalls are:

  • lack of fats, proteins, carbohydrates, vitamins, minerals in the body;
  • The gastrointestinal tract and stomach begin to suffer from constant hunger;
  • sundl;
  • weakness;
  • nausea;
  • heartburn;
  • constipation;
  • poor brain function;
  • "rings" under the eyes;
  • vision problems.