How to lose weight at home by 20 kg in a month

You should lose weight not for the sake of the desired number on the scale, but to achieve an attractive shape and improve your health. Grueling workouts in the gym until your eyes darken, reducing food volumes to microportions and reducing caloric content comparable to a portion of gruel in a concentration camp will lead to:

• to rapid exhaustion of the body, which is fraught with hungry fainting, loss of strength, lethargy, and absent-mindedness;
• loss of muscle mass;
• sagging skin;
• regaining lost pounds as soon as you switch to a normal diet.

You can lose 20 kg without negative consequences for the body in 3-4 months.

Motivation and reasonable deadlines

Losing weight is difficult if you don't have motivation. Losing 20 kg of weight requires serious effort, so it is worth calling on psychological visualization for help (daily routine - in a prominent place, motivating slogans and pictures). Bonuses for achievements also help - good results - treat yourself to shopping. Try to involve acquaintances and friends with the same problem - losing weight is more fun together. Keep a diary in which you record all your achievements.

It is important to determine the optimal timing:

• 1-4 weeks. For 20 kilograms this is too fast. The body will experience great stress, and the risk of relapse will subsequently be higher.
• 2-3 months is a simpler option, which involves burning not muscle mass, but fat.
• More than 4 months is already the result of the fact that you will firmly enter the PP (proper nutrition) mode and it will become a way of life, not a diet.

Using diets that allow you to lose 20 kg has its drawbacks. Among them are the short duration of results, a constant feeling of hunger, and decreased immunity. The body may lack nutrients, and a bad mood due to poor nutrition does not allow you to enjoy life. Therefore, it is better to choose proven nutritional systems with a balanced diet that will allow you to get rid of 20 kilograms without much harm to your health.

It is important, when embarking on such a long and difficult path, to consult a doctor. Since sudden weight loss is not recommended during lactation and pregnancy, children and the elderly, those who have problems with the gastrointestinal tract, urinary and cardiovascular systems.

Now let’s look at the TOP 5 diets, following the recommendations of which, it is quite possible to get rid of 20 kilograms of excess weight.

Rules for physical activity when losing weight

1. They don't have to be debilitating.
2. If during exercise you experience pain, tinnitus, or black spots before your eyes, it means that the chosen set of exercises is not suitable for you.
3. Intense physical activity (running, Body Condition, Hot-Iron, training on a step platform, shaping) with a large initial weight can lead not only to a deterioration in well-being, but also to injury, since it puts too much stress on the muscles and joints.
4. The load should be increased gradually.
5. Choose a type of exercise that you can do for a long period of your life without irritation: swimming, walking, yoga, dancing.
6. If it is not possible to go to the gym, refuse the elevator (if there are no problems with your joints), walk part of the way from work, walk more often, dance at home alone or with children.
7. For people with a lot of extra pounds, it is better to start with long walks. The body uses up energy reserves from the liver in the first 20-30 minutes, and then uses fatty tissue, so each walk should be no shorter than an hour. To monitor your results and achievements, install some kind of pedometer program on your smartphone. You can walk at least every day, taking at least 5 thousand steps and gradually bringing the result to 10 thousand.

To add variety to your walks, listen to audio books, podcasts, lectures, or just get a dog.

Ducan's diet

A French nutritionist created a program used all over the world. Its main features include:

• Eating protein foods in large quantities. It is recommended to saturate your diet with high-protein, low-fat foods.
• The volume of dishes and the number of meals per day are not limited.
• The developed detailed menu makes it possible to avoid hunger, so the percentage of breakdowns is minimal.
• The phased structure of the diet is built in such a way that the maximum restrictions await you at the very beginning. The further you go, the more products are allowed. And at the end - consolidation of the achieved weight.
• Throughout the entire period, mandatory consumption of oat bran is recommended, which promotes weight loss.

Main stages of the Dukan diet:

• The “attack” lasts from 2 to 7 days. It all depends on the amount of extra pounds. At this stage, only 72 protein products are included in the menu. Sudden weight loss occurs.
• “Alternation” - the name speaks for itself. You need to alternate protein days with protein-vegetable days.
• “Consolidation” is necessary to ensure that excess weight does not return.
• “Stabilization” recommends just having protein Thursdays, continuing to eat oat bran and slightly increasing physical activity.

By following such a diet, you can lose 20 kg without risk to your health and maintain the results. This is indicated by reviews from grateful followers from all over the world.

First stage

At the first stage, you can lose about 5-7 kilograms. How long does it take to lose that many kilograms? This stage lasts 2 weeks. Eating fish, meat, beets, carrots and bananas is not allowed.

Example of a daily menu:

• You should drink a glass of water on an empty stomach before breakfast.
• Breakfast – a mixture of nuts (a small handful), some bran and low-fat kefir (250 grams).
• Dinner – Greek salad with olive oil (small amount).
• Just before going to bed, you can drink warm milk (1 glass).
• Between meals, you are allowed to eat a grapefruit, 3 apples, and drink 3 cups of green tea.

Mediterranean diet

Such a diet is more likely not a system, but the development of certain eating habits. Key principles and tips for the Mediterranean diet:

• Saturation of the diet with fresh vegetables, fruits, nuts, beans.
• Pasta and bread from grain crops.
• Fruits are recommended instead of sweets.
• Do not consume more than 4 eggs per week.
• Fish, poultry and meat are included in the diet in small quantities.
• Dairy products – yogurt and cheese to the maximum.
• Cholesterol containing fatty acids should be avoided.
• Once a week, include fatty fish in your diet.
• Minimize salt.
• Active lifestyle.

The main thing is to maintain a nutritional balance. Proteins – 10% (fish, meat, beans, peas, legumes), fats – 30% (mostly olive oil), carbohydrates – 60% (represented in the diet by vegetables, fruits, pasta, grain bread).

Such a diet will not only allow you to introduce correct eating habits and lose 20 kg, but will also have a positive effect on the condition of the body.

Preparatory stage

At this stage, it is necessary to remove the following products from the menu: corn, potatoes, honey, chocolate, candy, carbonated drinks, juice, ice cream, sugar, alcohol (dry wine is allowed in small quantities). It is also not allowed to eat processed foods, such as white rice.

At the preparatory stage, fruits, vegetables, legumes, lentils, and grains (preferably coarsely ground) are allowed.

During the day you need to drink about 10 glasses of water. A large volume of fluid stimulates the body to release special hormones that burn fat.

Diet of astronauts

This nutrition system is also called the “20 kg diet in 20 days.” It is after this period that you will feel extraordinary lightness, as if outside the zone of gravity. The system is based on the assertion that it takes much more energy and effort to digest proteins than carbohydrates. Therefore, the daily diet consists of eggs, meat products and dairy products. In order for you to please yourself, you can eat dark chocolate or honey.

Basic principles and recommendations:

• Eliminate spices and salt.
• Avoid confectionery products, vegetables and fruits high in calories.
• The daily diet can be as follows: morning – boiled egg, low-fat kefir; day – chicken breast and lean soup, unsweetened tea; evening - lean cottage cheese or yogurt with berries. As an afternoon snack, you can have a glass of yogurt or kefir.
• Drinks include water, coffee or tea without sugar.
• Avoid fried, salty, spicy, fatty foods.
• Alternation is recommended: in the first 4 days we remove dinner, in the next 4 days we refuse lunch, then dinner, and so on until the end of the term.

This is a very complex nutrition system, especially morally. But if you are motivated, after 20 days it is quite possible to completely update your wardrobe - minus 20 kg.

Additional recommendations

Before you go on a diet, you should consider the following tips:

• The process of losing weight will last indefinitely if you do not increase physical activity. Therefore, you need to find a training plan and start practicing.
• It is worth giving up bad habits and correctly creating a sleep and rest schedule.
• It is important to protect yourself from stress at home and at work.
• You can cook food in any way except frying.
• It is necessary to undergo a medical examination and take a course of vitamins. During the diet, it is important to monitor your health status.

When embarking on a long-term journey of weight loss, it is worth remembering the contraindications. Pregnant and nursing mothers, people with gastrointestinal, heart and vascular problems should not be on a diet.

Diet of Margarita Koroleva

This system promises to get rid of approximately 15-20 kg within two to three weeks. Its author, nutritionist Margarita Koroleva, suggests dividing the entire path into stages, at each of which the diet will be different:

• 3 days - only water, honey and rice on the menu. The author gives recommendations on exactly how to cook rice, filling it with water the day before.
• 3 days - the menu includes fish or chicken (in the first case - 800 g, in the second - 1.3 kg), still water and honey.
• 3 days – along with water and honey, vegetables are now on the menu (about 1 kg, preferably green or white). It is recommended to prepare a salad from half the volume, and stew the rest.

The restrictions are colossal, but if you have a goal, then there should be no obstacles.

Contraindications

Contraindications to the diet:

1. Heart diseases.
2. Diseases of the urinary system.
3. Pathologies of the digestive system.
4. Infections.
5. Carrying a child.
6. Anemia.
7. Exhaustion.
8. Disturbances in metabolic processes.
9. Endocrine pathologies.
10. Obesity.

The question of the presence of contraindications must be decided by the doctor. Often, a fast diet is prescribed to people as a preparatory step before surgery, or for therapeutic purposes. However, for grades 3 and 4 obesity, this method of losing weight is rarely practiced. Chronic diseases can also act as contraindications to a fast diet.

Diet "5 factors"

This is a popular option in Hollywood. Its author, Harley Pasternak, makes the following recommendations:

• 5 weeks is the duration of the diet. You can lose up to 11 kg.
• 5 times a day - fractional meals. The effectiveness of this approach has long been proven; it speeds up metabolism.
• 5 minutes is time for cooking. The main emphasis is on fresh vegetables, fish and poultry.
• Until 5 pm – low-calorie desserts or sweet fruits are acceptable.
• 5 ingredients is the maximum amount of food in a finished dish.
• The 5 components for one meal are proteins, fiber, complex carbohydrates, unsweetened drinks and polyunsaturated fats.
• 25 minutes is exactly how much you need to devote to sports every day.
• 5 days of rest is a way out of the diet when you can eat everything.

The most important thing is not to give up, persistently pursue your goal, and then, provided you comply with the requirements and exercise, losing 20 kg will become a reality, and not just a dream.

What diet is most effective for losing 20 kg?

How to lose 20 kg in a month

First of all, take into account that not enough or too much sleep can make it harder 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

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.