How to lose 20 kg in a Month (urgently) - Examples at Home

What is the most effective diet for losing 20 kg? To answer this question, consider the TOP 5 most effective diets for weight loss, for which it is possible to lose 20 kg within a month!

Excess weight can safely be called the scourge of the 21st century. Due to poor nutrition, consumption of unhealthy foods, hormonal changes in women’s bodies, sedentary lifestyle and work, and constant stress, sooner or later most of them have to face the need to lose weight. And often the situation is such that you need to lose not 5 or even 10 kilograms. Therefore, you need to choose a diet that will help you lose 20 kilograms. The article will help you figure out which nutrition systems are most effective and how long it will take to really lose that much weight.

Recommendations for losing weight by 20 kg per month

Before you begin intensive weight loss, you should familiarize yourself with the following recommendations:

• You need to drink a lot of water - 2 glasses 15-30 minutes before each meal. And the same amount 2 hours after eating.
• You cannot add sauces or oils to your dishes.
• Vegetables are not cooked in broth, but in plain water.
• Sugar and milk should not be added to tea.
• If you want to eat, you can satisfy your hunger with cucumbers, salad, and carrots.
• While dieting, you should exercise. You need to exercise and eat according to the established regime.
• You should get on the scale in the morning, after visiting the restroom.

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.

Diet menu for losing weight by 20 kg per month

The first day is hungry:

• Throughout the day, drink only milk with a minimum percentage of fat content - 1 liter for the whole day.
• At dinner you are allowed to eat 100 g of black bread and drink a glass of tomato juice.

The second day is protein:

• Morning: 100 g of black bread, 20 g of butter, a spoonful of honey and coffee with milk, but without sugar.
• Day: ham – 100 g, broth, black bread – 100 g, Dutch cheese – 100 g.
• Evening: 2 boiled eggs.

The third day is vegetable:

• Morning: two apples or two oranges.
• Day: vegetable soup with vegetable oil.
• Evening: salad with 2 cucumbers and 3 tomatoes, a glass of tea, a spoonful of honey.

The fourth day is mixed:

• Morning: Dutch cheese – 100 g, coffee with milk.
• Day: ham and black bread - 100 g each, 2 boiled eggs.
• Evening: kefir.

On days 5, 6 and 7, the menu should be repeated: protein day, vegetable day and mixed day.

Permitted and prohibited products

Products may be low in calories, but they should have enough protein. The same goes for vitamins, minerals and complex carbohydrates.

Therefore, the list of permitted products includes:

• Broccoli.
• Sour apples.
• White cabbage.
• Cucumbers and tomatoes.
• Leaf vegetables: salads, parsley, spinach, arugula, dill, basil.
• Beans.
• Buckwheat and rice.
• Chicken meat and chicken eggs.
• Sea fish.
• Cottage cheese and milk with a low fat content.
• Green tea.

The menu should not contain foods high in fat, as well as foods that are sources of fast carbohydrates.

Therefore, you should exclude from your diet:

• Salt and sugar.
• Fatty meats: pork, beef, duck and goose.
• River fish.
• Fatty dairy products.
• Pure fats: lard, butter, lard.
• Green pea.
• Potato.
• Fruits and berries high in sugars.
• Bakery products, pastries.
• All sweets: halva, marmalade, cookies, etc.
• Soda.
• Tea, cocoa and strong coffee.

Consolidate the result

To prevent the weight from returning, you should adhere to the following results:

• After a diet, you should not overeat. You need to eat in small portions, following a balanced menu. This will prevent the stomach from stretching again.
• Compliance with the principle of fractional nutrition. You need to eat often, but in small amounts. The most high-calorie foods should be eaten in the first half of the day. You need to have dinner with fruits, vegetables, chicken fillet, kefir. Before going to bed, you should refuse food.
• There should be no flavoring additives on the menu. If it is not possible to completely give up salt and sugar, then their amount should be minimized. You need to train yourself to eat foods in their pure form. It is good to replace sugar with honey, but no more than a teaspoon per cup of tea.
• Potatoes should be removed from the diet. It can only be included in dishes combined with other products. In their pure form, potatoes contribute to weight gain and also increase the risk of developing diabetes.
• Following the principle of separate nutrition. This means that carbohydrate foods are not recommended to be combined with animal proteins, but meat goes well with vegetables. This allows the body to digest food faster without storing it in reserve.
• Fatty and fried foods should be removed from the menu. They not only contribute to fat gain, but are also harmful to overall health. Products can be stewed, steamed, boiled.
• It is imperative to arrange fasting days. Once a week is enough to avoid gaining excess weight. It is good to practice kefir and apple fasting days.
• Flour products need to be removed from the menu. Bread is replaced with crispbread or products made from whole grain flour. The menu should include bran and oatmeal.
• You need to drink at least 2 liters of water per day. It helps reduce hunger, removes toxins from the body, and prevents constipation. You should never wash down your food.

Studies have shown that if you drink 0.5 liters of water before meals, you will lose 44% more weight within 12 weeks, compared to those who do not focus on water.

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.

Other diet options, minus 20 kg per month

Diet 5 spoons

In a diet, great importance should be paid not to what a person eats, but in what quantities he consumes food. Therefore, to start losing weight, you need to cut your daily diet by 20-50%. If the stomach is stretched, a person will continue to gain weight, because he constantly experiences a painful feeling of hunger.

A diet of 5 tablespoons helps normalize metabolism and reduce daily caloric intake. However, before you start following this diet, you need to prepare your body for it. To do this, portions begin to be reduced 14 days before the start of the main menu. First you need to learn how to get enough of 7-8 tablespoons, gradually increasing the serving size to 5 tablespoons. If you stick to the chosen method for 30 days, you will be able to lose 10-15 kg.

Read more: 5 tablespoons diet: pros and cons

Diet "Fairy Tale"

Another diet designed for 30 days is called “Fairy Tale”. The diet cannot be called starvation, but the diet must be strictly adhered to, otherwise the result will not be achieved.

Breakfast every day consists of 2 chicken eggs and a slice of orange.

Lunch should include the following dishes (by day of the week):

• Fruit until full. The exception is bananas.
• Boiled chicken breast – 0.2 kg.
• Hard cheese and tomato.
• Any fruit until completely saturated. You need to exclude grapes, bananas and mangoes.
• Two eggs and vegetables.
• Cheese and tomato.
• 0.2 kg chicken fillet, half a grapefruit, tomato.

Dinners according to days of the week:

• 0.2 kg of lean meat and a portion of low-fat cottage cheese.
• Vegetables, 2 tomatoes, 2 grapefruit slices.
• 0.2 kg lean meat.
• 0.2 kg of lean meat, cottage cheese and lettuce.
• Boiled fish, lettuce and orange.
• 0.2 kg of low-fat meat.
• Steamed vegetables.

If you stick to this menu for 30 days, you will be able to get rid of excess weight very quickly.

Low calorie diet

If you seriously limit your diet in terms of calories, then it is quite possible to lose 20 kg in a month. To do this, you should consume no more than 1000 kcal per day. To do this, you should choose products whose calorie content per 100 g does not exceed 100 kcal. At the same time, you can eat potatoes and grapes, but in small portions. The number of approaches to the table can be unlimited.

Read more: Low-calorie diet 1200 calories: pros and cons

Drinking diet

Sometimes doctors recommend that patients stick to a drinking diet when only liquid dishes are on the menu. However, this is done according to strict indications and for several days, so such a diet is not harmful to health. If you stick to it for too long, the digestive organs may subsequently refuse to accept solid food. Therefore, you should be careful when choosing a drinking diet to get rid of 20 kg in a month.

The following dishes can be included in the diet:

• Broths with a little fat.
• Green tea.
• Unsweetened compote.
• Juice.
• Ryazhenka and kefir.
• Homemade jelly.

Ducan's diet

The Dukan diet, which is divided into several phases, helps you quickly lose weight:

• Attack. During this period, the menu focuses on protein foods: dairy products, eggs, fish, meat, seafood. The stage lasts 10 days. During this time, it is possible to get rid of 3-8 kg.
• Cruise. At this time, protein days alternate with protein-vegetable days. The duration of the period is 30 days. During this time, you can lose up to 15 kg of weight.
• Consolidation. The menu includes potatoes, pasta, whole grain bread, berries, honey, and sour fruits. Every Thursday you need to give yourself a fasting day, during which you eat only protein foods. This period should last 7 days.

Every day you need to eat 1.5 tablespoons of bran, and in the “Fixation” phase they are increased to 2.5 tablespoons. Food cannot be fried, salt is added in small quantities, and water is drunk at least 2.5 liters per day. When the “Consolidation” stage is completed, you should move on to the “Stabilization” phase. It is similar to the “Fixation” phase, but you need to eat 3 tablespoons of bran per day, and every Thursday you need to have a protein day. The “Stabilization” phase can continue throughout life. You definitely need to exercise to maintain the results achieved.

Read more: Dukan Diet

Diet of Elena Malysheva

Elena Malysheva’s diet involves eating prepared foods that a person purchases in containers. The diet is balanced, it includes breakfast, lunch and dinner. You will have to pay 12-16 thousand rubles a month for ready-made meals from Malysheva.

At the same time, the person will receive healthy food, which is practically unsalted. Portions on the menu are small. If a person is highly obese, then thanks to this diet he can lose 20 kg in a month.

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.

Pros and cons of losing weight quickly

Pros of losing weight quickly:

• The weight comes off quickly.
• The menu can be built depending on your preferences.
• The diet does not require significant financial investments.
• The volume of the stomach decreases rapidly.

Disadvantages of losing weight quickly:

• The body will suffer from a deficiency of fats, carbohydrates and proteins, and it will also lack vitamins and microelements.
• Constant hunger negatively affects the condition of the stomach and intestines.
• Other side effects of rapid weight loss: dizziness, nausea, heartburn, weakness, constipation, low mental activity.
• Vision problems and dark circles under the eyes may develop.

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.

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.