How to lose 20 kg at home - real tips

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The beauty of female forms, their graceful lines have a magnetic effect on the stronger sex. But a girl at any age can remove excess fat from her thighs and arms and free her tummy from the “airbag”! Today we will look in detail at how to lose 20 kg in 3 months in a comfortable manner and without harm to the body.

In addition, scientists have proven that there is a close relationship between fat folds and many diseases - angina pectoris, heart attack, diabetes, etc. Regular exercise and proper nutrition will help you find lightness in your body. Are you ready to fight for beauty? Go!

Where to begin

You need to start the fight for a slim body, oddly enough, from the head. This refers to the thoughts that live in it.

You need to put things in order, put everything in its place and honestly answer a few questions:

• Why do I need it? If the goal is to show off at some event in a beautiful dress and that’s all, there is a high probability that there will be no success. Because, most likely, the significance of the event does not convince of the need for all the actions that are needed to achieve the goal. And there are many of them and they are not simple. Therefore, the goal must be global and serious. Ideally, if someone losing weight comes to the conclusion that they don’t want to continue living the way they are today, but want to become more beautiful, healthier and more successful. A slender, well-groomed body can really significantly improve a person’s quality of life, especially if it wasn’t easy;

• What am I willing to do for this?

It’s better to just sit down and write down the answers to this question:

• daily monitor every piece of food that goes into your mouth, write down your diet and plan your menu using a food diary;
• give up sweet and alcoholic drinks;
• carry healthy food with you;
• exercise;
• to refuse those around them who will incline them to commit “crimes”; it is inconvenient for them that the person has ceased to be habitual;
• regularly do cosmetic procedures to maintain the beauty and health of hair, nails, and skin;
• look for sources of inspiration every day;
• Even if there is a breakdown, don’t give up.

• Where is my motivation?

All people are different, and therefore their values ​​are also different:

• some are spurred on by beautiful athletic bodies in videos and pictures,
• For others, on the contrary, ugly and ugly people from excess weight force them to shake themselves and stop on the path to the same life;
• Weight loss stories of stars, bloggers and ordinary people around us are often motivating - don’t be shy about asking them to share their experience whenever possible;
• support from loved ones. It would be ideal if, along with losing weight, his family would also change their lifestyle, but often they don’t need this and, on the contrary, they will try to lead astray the one who has begun to struggle with weight. There is no need to be offended or upset - no one owes anyone anything, and saving a drowning person is a well-known fact, whose doing it. It is stupid to throw responsibility for the quality of your life onto others; only each individual person is responsible for it.

How to lose 20 kg in three months: reality show “Body Transformation with Denis Gusev”

Consultant, mentor of the program hero Denis Gusev

Photo: “Soviet Sport”.

We are not athletes, we are not that motivated. We have a busy work schedule, into which hard, constant training and strict diets do not fit well.

How to lose 20 kg in three months? It would seem that everything is simple - you can starve or go on some kind of fashionable mono-diet. However, another approach is also possible, which was proposed by the famous bodybuilder Denis Gusev as part of the reality show “Body Transformation with Denis Gusev.”

An ordinary journalist will use his own example to prove and show how you can lose weight - but not just lose weight, but gain a healthy body. And in a healthy body, as they say, a healthy mind! If a person simply decides to lose weight, his skin sags. The muscles will not be in good shape, the overall shape will be far from ideal. Many people are afraid of the sagging folds left by extra centimeters. However, this can be avoided.

Photo: “Soviet Sport”.

What are the keys to not just successful weight loss, but drying? Nutrition plus workout! Only in this case will you be able to achieve the coveted good physical shape. It’s not for nothing that they say “you are what you eat.” To start losing weight, you need to reconsider your diet. People most often gain extra pounds precisely because of poor nutrition and a sedentary lifestyle. This means that in order to regain normal weight, you need to adjust your lifestyle. It is not necessary to radically change your diet and stick to only salads - this will have a bad effect not only on your physical, but also on your mental well-being.

Many tall people believe that they need to eat a lot. This is only partly correct. Below in the infographic you see a formula that will help you calculate the number of calories that will be optimal for you. In order to lose weight, you must eat less than this amount. Of course, not all experts advocate meticulous calorie counting. But first, you need to understand what and how much you eat, and calorie measurements make this easier. Then a person will be able to determine by eye whether he can or cannot use a certain product. In the meantime, scales and calculations will help!

Photo: “Soviet Sport”.

So, let's start with the good news: there are foods that you can eat in unlimited quantities. Vegetables: broccoli, cauliflower and white cabbage, any kind of lettuce, cucumbers, tomatoes, peppers, radishes, onions, celery, asparagus, and all types of greens.

During the day the hero eats

1) 1200-1250 gr. products containing animal protein (meat, fish, seafood, etc.)

2) 250-280 gr. products containing carbohydrates (porridge, fruits).

You can’t go on a diet suddenly, so in the first week of the weight loss process, our hero simply refuses junk food. And already from the second he follows the following principles

1) If the weight falls and the waist decreases, then everything is fine. We're going according to plan.

2) If your weight stays the same and your waistline grows, then you need to reduce carbohydrates by 50 grams.

3) If the weight stays the same and the waist decreases, then everything is fine.

4) If your weight falls and your waist stays the same, then you need to add 50 grams of protein.

There are also recommendations that few people pay attention to: you need to use only natural dressings and seasonings. Do not eat more than 0.5 teaspoon of salt per day. And you will have to forget such a cooking method as frying in oil.

Photo: “Soviet Sport”.

Training, of course, is also very important. After all, our goal is not to lose weight and get saggy shape, but just to gain good shape and definition.

Any workout must begin with a warm-up. This is 5-7 minutes of cardio on any appropriate machine, 5 minutes of stretching. Cardio can be done for 20 minutes at the beginning, but then increase this time to 40 minutes. How to calculate your target heart rate for cardio? Heart rate is calculated as follows: (220-age-resting pulse)*0.6(0.7)+resting pulse. You get 2 values ​​with the upper and lower limits of the pulse.

Only after the warm-up can you move on to the workout itself - the muscles will warm up and become toned.

Denis Gusev offered our hero a special circuit-type training program, designed for classes 3 times a week. “We do 9 exercises in one approach, with a rest interval of approximately 45 seconds-1 minute. At the end of this circle we rest for 2-3 minutes and start again. This is convenient when there are few people in the gym and all the exercise equipment is free. If there are a lot of people, then it is inconvenient to do this; the exercise equipment can be busy all the time. Then we just do, for example, the first exercise with a rest interval of 1 minute - 1 minute 20 seconds, we go through all 3-4 circles, rest for two minutes and move on to the next exercise,” Denis clarifies. The program includes three types of exercises - with free weights (dumbbells, barbells), in the Smith machine, in lever, block, Hummer - exercise machines.

Photo: “Soviet Sport”.

First, you need to do a warm-up approach with the initial weight, and only then with the working weight. Often people do not know what weight to take for work. It can be defined as follows: with such a weight, a person should feel that he still has the strength for 1-2 repetitions, that is, this is not working to failure. Gradually, from workout to workout, you need to increase the working weights. This means that in each workout, in at least 1 exercise, you need to lift at least 2.5 kg more than in the last workout!

Will Alexander really be able to reach the desired numbers on the scales at this rate? Follow along with us! Consultant and mentor of the program hero Denis Gusev is the first Russian athlete to receive an IFBB Pro Card in the Men's Physique discipline (beach bodybuilding), as well as the first Russian to win the Arnold Classic tournament in this category.

Photo: “Soviet Sport”.

Photo: “Soviet Sport”.

Photo: “Soviet Sport”.

What to do if you need to lose 20 kg quickly?

There is a well-known joke with a touch of black humor in which those who want to quickly lose 20 kg are advised to amputate their leg. In reality, everything is not so hopeless. If “fast” is not a week, but at least 2-3 months, then the chances of achieving the goal are high.

A few secrets that will speed up this process:

1. Refusal of salt - it retains water in the body, removing it from the diet, a person losing weight is guaranteed to lose 3-4 kilograms;
2. Intense cardio training. Important! In order not to harm your joints, be sure to consult a doctor first;
3. Strict refusal of sweets, flour, fried, smoked and sausages;
4. Auxiliary procedures: massage, wraps, bath, sauna.

Alternative methods of losing weight

If you want to lose 20 kg or more in three months, you can use one of the alternative methods.

Help from leeches

The doctor places leeches on the green points of the body, which are responsible for accelerating metabolism. Reviews about the therapy are positive, but the method works in combination with a low-calorie diet.

Green coffee - know-how in the field of nutrition

Losing weight on green coffee is fashionable in Japan and China. The method came to us relatively recently. The reviews are twofold, since the scientific benefits of the product have not been proven. The drink works no better than green tea, the price of which is several times cheaper.

Aroma therapy

Aromatherapy is aimed at calming the patient's nervous system. Scientists have proven that all diseases begin in the head. With calm and harmony within a person, the weight loss process is more effective.

Choosing a diet

There are many nutritional systems, adherence to which is guaranteed to lead to weight loss.

The most popular diets for quick weight loss:

1. Dukan's basis is protein products and adherence to the drinking regime. By strictly following all the stages, a person losing weight not only loses weight, but also easily maintains it in the future;
2. The Maggi diet is quite strict and is not suitable for everyone, but it is effective. The correct exit from it guarantees retention of the result;
3. The “5 tablespoons” diet - the point of nutrition is to not overeat and not deny yourself your favorite foods. Its main advantage is that it is suitable as a permanent lifestyle.

When choosing a nutrition system, it is important to approach this issue intelligently and responsibly, and make sure that there are no contraindications.

— 20 kg in 4 weeks

You can lose a lot of weight within a month if:

• initially the person’s weight is very large;
• a nutrition system that avoids confectionery, flour and sausage products will be radically different from the usual diet of someone losing weight;
• daily caloric intake will be reduced by 2-3 times without any health risks. That is, a person needs 2500 calories for normal functioning, but he consumes 6000;
• The number of calories burned will increase significantly due to physical activity.

Again, it is difficult to guarantee the exact number of kilograms lost, because losing weight is an individual process and depends on many factors. You should be prepared for the fact that in such a short period the skin will not have time to adapt to body changes and its condition will not be the best.

The basis of proper nutrition

Losing 20 kg in a short time is difficult for two reasons:

1. The first month the weight comes off quickly, but in the second and third months the body switches on protection and weight loss per week does not exceed 1–1.5 kg. After the second month, the weight may rise; it is important not to give up losing weight at this time.
2. Fat mass is lost worse than water. In the second month, volumes begin to disappear, so the process slows down.

Losing 20 kg is easier for people with excess body weight of more than 30 kg, when obesity of 2 and 3 degrees is observed. But, if you calculate the coefficient of losing weight with different body weights, then 5 kg for 70 kg of weight will be equivalent to 15 for 110 kg. Therefore, you need to approach the choice of diet strictly individually.

You can lose 20 kg only by switching to a healthy lifestyle. Dietary separate meals, physical activity and a normal daily routine are the basis of all diets.

How not to harm your health?

In order not to damage your health in the pursuit of harmony, it is enough not to go to extremes:

• avoid prolonged feelings of hunger;
• do not indulge in mono-diets for a long time;
• do not experiment with questionable nutrition systems such as chocolate and alcohol diets;
• do not exhaust yourself with long and difficult workouts;
• do not ignore any alarm signals from the body: pain, fainting, dizziness, tremors, stomach upset, loss of strength;
• For preventive purposes, take vitamins as prescribed by your doctor.

Daily calorie content

There are many diets that encourage calorie counting and restriction. Moreover, the figure ranges from 1000 to 3000 calories. Here you need to remember that each organism is individual and it is very unreasonable to put all people in the same framework.

The most optimal algorithm for individual calculation of daily calories is this:

1. 9.2 x weight, kg;
2. 3.1 x height, cm;
3. 4.3 x age, years;
4. 447.6 + result of point 1;
5. Result of point 2 + result of point 4;
6. The result of point 5 is the result of point 3;

The output will be a figure approximately equal to the daily energy exchange of each person. To lose weight, you need to reduce it by 200-500 calories and this will be your daily calorie intake. It is important that this value is not constant and must be recalculated in the process of losing weight.

How to lose 20 kg at home

People who lose faith in their own slim future most likely mistakenly believe that losing weight is difficult without the help of professional sports trainers and nutritionists. Actually this is not true. And losing weight, like nothing else, happens at home, and more specifically, in the own kitchen of an overweight person.

Social networks and the Internet in general are full of stories of stars and ordinary people about their experiences of losing weight.

Everything you need to lose weight on your own:

• Read a few stories of those who have succeeded for inspiration;
• Decide on your personal motivation;
• Choose the most suitable nutrition and training system.

To do this, you can go two ways:

1. independently study all available information about diet and training;
2. resort to remote help from a mentor: sign up to participate in an online marathon or simply buy a consultation. There are now a lot of similar offers at affordable prices.

• Go towards your goal patiently and persistently.

Nutrition

The second necessary condition for losing weight is to eat right. Forget that there are low-carb, low-protein, low-fat diets, fasting, mono-diets, and so on in the world. The body must receive proteins, fats, carbohydrates, as well as vitamins and minerals. The secret to losing weight is not so much a reduction in caloric intake as a new look at the process of eating.

Recommendations for proper nutrition

1. Ditch your usual plates and replace them with smaller containers. The brain will perceive even a small amount of food on a plate as a normal portion.
2. Give preference to dishes in cold colors - they reduce appetite.
3. Make it a habit to make every meal a ritual. Turn off the computer, TV, put away your phone and book. Place a beautiful napkin on the table, a plate, cutlery, and a glass of water. When you sit down at the table, focus on your portion, chew each bite thoroughly, trying to discover new flavors in well-known dishes.
4. When losing weight, the main methods of cooking are baking, boiling, stewing, but not frying!
5. Drink a glass of water 20 minutes before meals. After your meal, do not drink any liquid for an hour and a half.
6. Try to eat at home. There are too many temptations in cafes and restaurants, especially since you cannot control the calorie content, amount of salt, sugar and fat in your dishes.
7. Each time, plate your home-cooked dishes as if they were served in a fine French restaurant.

Can this be done without dieting?

In most cases, being overweight is the result of a person's diet. Accordingly, if a certain food has led to the appearance of extra pounds, then in order for them to go away, you need to eliminate this very food. Therefore, without adjusting your diet, losing weight is impossible. This does not mean that you will have to suffer from hunger to fainting and nervous breakdowns, you just need to exclude some foods and add some to your diet. After just a couple of days, you can easily get used to such changes and wonder why I didn’t come to this earlier.

How did Skulkina lose weight?

Ekaterina did not become “obsessed” with the process of losing weight and exhausting herself, somehow depleting her body. To begin with, she signed up for the gym, where the trainer created an individual training program for her, taking into account her characteristics and distinctive features. She also began to actively attend cosmetic procedures - even if this does not help lose weight that much (although modeling body massage definitely helps with this), it makes it possible to maintain skin tone while losing weight, which is also very important.

Was there a diet?

Catherine had a diet, but she deliberately did not torture herself with any strict restrictions. She also did not resort to “miraculous” tinctures, which are actively advertised, but have no scientifically proven effectiveness. The actress herself addressed fans with advice not to resort to such means.

She took a simpler path - and this same path led to such a wonderful result. Let's take a closer look at how the star ate during her short but productive journey to a good figure. The principle of its nutrition is simple:

• At least two liters of water every day.
• Maximum reduction in fast carbohydrates in the diet, such as flour, potatoes and sugar.
• Refusal from packaged juices, grapes and bananas.
• Priority is given to protein foods, lean fish, cottage cheese, fruits, as well as a large amount of green vegetables - a natural source of fiber. The only fats used in the diet were a small amount of vegetable oil.
• Meals are divided into small rations 5 times a day instead of a couple of large ones.

Skulkina has lost weight, and now the actress is happy with her figure, but there is no limit to perfection, so her immediate plans are to lose another 5 kilograms. And, given the magnificent transformation that we could see quite recently, we are sure that everything will work out for her. You can do it too if you follow essentially the simplest recommendations, which can, with proper regularity, have an excellent effect. Skulkina, who has lost weight, emphasizes that only sports and proper nutrition will help you achieve your dream figure.

How Skulkina’s colleagues from the TNT channel lost weight:

• How Svetlana Permyakova lost weight - minus 16 kg
• How Natalya Bochkareva lost weight - minus 20 kg
• How Valentina Mazunina lost weight - minus 24 kg
• How Anfisa Chekhova lost weight - minus 25 kg
• How Olga Kartunkova lost weight - minus 61 kg

Skulkina lost weight: before and after photos

Photo of a thinner Skulkina

Exercises

There are a lot of exercises that help bring the body to harmony, from original techniques to classic options.

The most effective:

1. Cardio exercises, running, jumping rope, cycling, climbing stairs, brisk walking, exercises on an orbital track. These workouts speed up your metabolism, improve your overall well-being, and for the most part do not require a gym membership - just old sneakers, the nearest stadium and desire;
2. Basic strength exercises: squats, lunges, deadlifts, dumbbell or bench press. During their execution, the largest number of muscles are involved and a lot of calories are burned. In addition, these exercises, with the correct technique, build a beautiful body;
3. Breathing exercises - a vacuum every morning on an empty stomach tightens the stomach in a matter of days.