Before you decide to lose as much as 20 kg in 2 months, you need to weigh the pros and cons. After all, it’s no secret that sudden weight loss is fraught with negative consequences for the body. Is this so, and what effective ways to combat excess weight exist? As you know, in the first week of losing weight, body weight literally melts before our eyes, and then begins to decrease more modestly. If, for example, you manage to lose 5 kg in 7 days, then the weight will begin to decrease by 2-3 kg over the same period. Judging by the numbers, weight loss is not too serious to harm the body. However, if you move at this pace, you can get rid of 20 kg in 2 months.
Features of losing weight by 20 kg in 2 months
To lose 20 kg in 2 months at home, you will have to make a lot of effort. Nobody promises that it will be easy. However, if you have desire and willpower, everything will definitely work out.
You will have to act comprehensively:
- adjust nutrition;
- workout;
- work on yourself psychologically;
- consult a specialist.
The primary task, without which it is impossible to lose weight, is to correct your diet. It is necessary to exclude harmful foods that promote fat accumulation from the diet and include healthy ingredients.
Physical activity will help you quickly get rid of fat deposits and tighten your skin, making it elastic. In addition, if you continue to exercise, the lost kilograms will not return.
Psychological attitude is very important when losing weight. To bring your plans to successful completion, you need to find serious motivation.
Consultation with a specialist will help you lose weight without harming your body. An experienced nutritionist, based on the patient’s examination results, will suggest the safest weight loss regimen.
Is it possible to lose weight in 2 months?
If you do not set yourself a specific number of kilograms that you want to lose, a period of 60 days is considered normal to achieve significant weight loss. However, if you start talking about losing at least 20 kg in 2 months, especially for a woman, only a doctor who has assessed your state of health can say whether this is possible for you:
- functioning of the endocrine system;
- work of the central nervous system;
- hormonal background.
In a number of situations, even a month-long fast, coupled with grueling training, will not lead to success. A person can lose weight only in the absence of obvious pathologies that interfere with the normalization of metabolism and the start of the fat burning process. You also need to take into account the natural rate of weight loss: a person weighing 100 kg can lose up to 10 kg in 30 days, and a person weighing 55 kg can lose only 2-3. Whatever methods you use, losing weight by 20 kilograms in 60 days is not realistic for everyone, but only for those who are overweight.
Proper nutrition
Today, leading nutritionists have developed a large number of different diets that promote weight loss. However, they are all based on changing eating habits. As a rule, a person consumes foods throughout his life that prevent him from staying in shape because they contribute to the accumulation of fat. It's simple: if you reduce your consumption of junk food, the weight loss process will begin.
Regarding proper nutrition, which promotes weight loss, there are the following recommendations:
- drink a lot of water during the day, it is especially important to do this 20 minutes before meals, which helps not only reduce appetite, but also remove harmful substances from the body;
On a note! The human body recognizes tea, coffee and other drinks as food, so you should also drink water before drinking them.
- eat vegetables in large quantities - they contain fiber, which is useful for intestinal function; raw vegetables are especially useful;
- consume greens in unlimited quantities - they are extremely beneficial;
- fruits – preferably unsweetened, can be eaten whole or used for making purees and other dishes;
On a note! According to nutritionists, fruits should be consumed in the first half of the day, since during this period carbohydrates are broken down better.
- include porridge in the diet - you can eat buckwheat, oatmeal, wheat, pearl barley and other types of porridge;
- do not consume starchy and protein foods at the same time;
- do not have dinner later than 18.00;
- limit consumption of flour and sweets;
- If possible, exclude potatoes from the diet, since the starch contained in them becomes harmful to the figure after heat treatment;
- do not eat fried foods, steam or boil food;
- completely abandon fast foods, semi-finished products, sausages and other low-quality products.
As a rule, following these nutritional principles, you can lose a lot of weight in 2 months without specially designed diets.
Diet to speed up metabolism
The Chinese have developed a special diet that helps speed up metabolic processes in the human body. It is quite tough, but it helps you effectively and quickly lose 20 kg at home in just 2 months.
An approximate diet menu for a week to speed up metabolism from Chinese nutritionists is presented in the table.
| Day of the week | Breakfast | Dinner | Dinner |
| Monday | Coffee with milk | Grated cabbage salad, 2 hard-boiled eggs, a glass of tomato juice | Boiled fish, carrot salad |
| Tuesday | Cocoa without sugar, cracker | Boiled fish, grated carrot salad | 200 g boiled beef, a glass of low-fat milk |
| Wednesday | Black coffee | Grated carrot salad, hard-boiled egg | 2-3 fresh apples |
| Thursday | Cocoa with rye crackers | Fried zucchini, 2 green apples | Cabbage salad, 200 g boiled beef, 2 hard-boiled eggs |
| Friday | Grated carrot salad with lemon juice, a glass of filtered water | 500 g fried fish, a glass of tomato juice | 500 g fried fish, vegetable salad |
| Saturday | Low-fat kefir | Half boiled chicken, carrot and cabbage salad | 2 hard-boiled eggs, vegetable salad, glass of green tea |
| Sunday | Green tea | 500 g fruit, 200 g boiled beef | Boiled fish, carrot salad |
Approximately this diet should be followed for 2 months to lose extra pounds. After completing the diet, you should not pounce on food. It is necessary to introduce new foods gradually, otherwise the lost weight will quickly return.
Diet “Minus 20 kg in 2 months”
This diet helps you lose up to 20 kg in just 2 months. It requires strict adherence and does not allow substitution of products.
The table shows an approximate diet menu for a week.
| Day of the week | Breakfast | Dinner | Afternoon snack | Dinner |
| Mon and Tue | For the whole day you need to consume 250 ml of tomato juice, 1 liter of kefir and a couple of slices of rye bread | |||
| Wed and Thu | Coffee with milk, 20 g butter with a slice of black bread, a teaspoon of honey | 200 g meat soup, 50 g green peas | A glass of milk with a teaspoon of honey | 150 g boiled chicken, a glass of kefir |
| Fri and Sat | 2 oranges | 250 g vegetable soup, vinaigrette without potatoes, 1 slice of bread | 2 green apples | 200 g vegetable or fruit salad |
| Sun | For the whole day you should take 1 liter of kefir with a small percentage of fat. You are allowed to drink green tea, but not more than 3 cups per day | |||
At the end of the diet, new foods are gradually introduced, but they should be consumed in moderation. It is recommended to adhere to fractional meals: small portions up to 6 times a day. It is undesirable to introduce sweets, white bread, alcohol, carbonated drinks, potatoes, and cookies into the diet. Give preference to vegetables, cereals and greens.
How to lose 20 kg in 2 months
Combining a healthy diet with exercise helps you lose weight and get a thin waist. Stop eating in canteens and prepare your own food, try to stick to a diet rich in plant foods, eat fish and seafood more often instead of meat, and do not avoid fresh vegetable salads. However, you will have to start by finding the cause of excess weight.
Active and healthy lifestyle
The habit of walking and climbing stairs instead of riding the elevator is one of the points that should appear in the life of anyone who wants to lose weight and maintain the result. You have to move every day, and it's not a few steps from the entrance to the car or the bus stop. This recommendation is especially relevant for overweight people: in the first month they need to walk for 1.5-2 hours, and not sign up for a gym. After that, you should have an active activity 2-3 times a week - fitness, yoga, dancing, etc.
Diet
Long-term systems that help you lose weight cannot be based on fasting. Doctors never tire of repeating this axiom to patients, justifying their opinion by the body’s need for energy on which it performs activities. If you eat only greens for a whole month, as some diets recommend, you will:
- muscle mass will disappear;
- The gastrointestinal tract will become weaned from more complex foods;
- frequent depression, stress, and apathy will appear, which is caused by problems in the functioning of the nervous system;
- disruptions in the menstrual cycle will begin;
- mental activity will deteriorate.
Doctors are confident that even with a classic refusal of sweets and starchy foods, you can lose 20 kg in 60 days, and if you additionally calculate your daily calorie intake, focus on plant foods, and normalize your water balance, your chances of success will increase. If you clearly intend to get rid of excess weight, then you will have to create an individual diet for yourself, which requires getting rid of:
- chocolate, confectionery;
- flour, including all types of bread;
- potatoes;
- sausages;
- fatty meat;
- any sources of sugar;
- salt;
- mayonnaise and other sauces;
- fried food.
Physical exercise
The main type of activity that will help you lose weight, rather than keep you in shape, is aerobic (or cardio) training. There should be at least 2 of them in a week, even if you are a person putting on sportswear for the first time. Whether you can lose 20 kilograms in 60 days with them, or whether your rate of weight loss will be slower, depends on:
- competent structure of the lesson - you must continuously train in the fat burning zone, i.e. on pulse 0.6 * (220 - number of years), from 40 minutes or more;
- the systematicity of your workouts that help you lose weight - work correctly one week, and then you can’t remember a month later.
Whether you work out in the gym or decide to use video courses to work at home does not matter for trying to lose weight. However, experts advise adding the Tabata protocol to cardio training at home: this is an activity that lasts only 4 minutes, but has a high intensity. For those planning to lose weight over 2 months, it is better to start Tabata when the body gets used to the stress - in the second half of the term.
Tabata for weight loss has several keys:
- carried out 3 times a week;
- consists of 8-16 circles, each of which is 20 seconds of quickly performing a simple exercise and 10 seconds of rest;
- necessarily contains exercises for the abs and legs.
Cosmetic procedures for weight loss
Beauty salons and medical-aesthetic clinics are ready to offer women external non-surgical effects on the figure, but all these procedures are without the previously described methods, i.e. Without changing your diet and adding physical activity, they are almost ineffective for quality weight loss. They are just a touch to the attractiveness of your body, so you shouldn’t rely on them. You can perform them 1-2 times a week.
The main procedures for losing weight are:
- Wraps help you lose weight in volume, not weight, by drawing fluid out of cells. They are mainly done on the hips and legs, but only in the absence of varicose veins, because This is a load on the blood vessels. You can also perform wraps for the abdomen, but not during menstruation. The classic composition of the mixture is clay with a drop of citrus essential oil and a pinch of cinnamon or hot pepper. You can keep this composition under the film for about half an hour.
- Scrubbing – gives only a visible effect and is recommended to improve skin tone in the presence of cellulite. Scrubbing is performed with both store-bought formulations and a homemade mixture of coffee, honey and coarse salt.
- Lymphatic drainage/anti-cellulite massage is a good procedure for local weight loss, which has a thermoregulatory effect, but has a long list of contraindications. Only a professional should perform massage.
How to lose weight by 20 kg on pills
Using pharmaceutical drugs can help you lose weight, but even if you take them for 60 days, they will not provide you with fat burning. Among the pills that theoretically help in losing weight are only:
- laxatives;
- diuretics/diuretics.
These drugs help you lose weight by cleansing the intestines or getting rid of fluid accumulated in the body. They are not designed for long-term use, and in addition to their low effectiveness, they cause a large number of adverse reactions. The likelihood of taking them can be considered only on a fasting day or as preparation for a long-term diet in order to cleanse the body and then begin to fill it with healthy food.
Physical exercise
To lose weight, you need to move more. An active lifestyle helps to break down fat deposits and improve the health of the body as a whole. Many girls, having tried many different diets, were disappointed with the results because they did not include physical activity in their weight loss program.
To start the process of losing weight, you need to burn more calories than you take in. If you do ordinary household chores, achieving a positive result is quite problematic. It's another matter if you set aside time for sports. Moreover, it is not necessary to go to the gym and exhaust your body with intense physical activity. Simple exercises are enough or make your lifestyle more active than before.
Let's say, instead of taking the elevator, take the stairs. Every evening you can devote a two-hour walk. It is advisable to do gymnastics in the morning.
On a note! You can combine your usual activities with physical activity. For example, squatting while brushing your teeth or doing dumbbells while watching TV, rather than eating a sandwich.
If you follow the above recommendations, within a month you can feel how much slimmer your body has become.
It is worth giving a few examples to understand how effective certain types of activities will be:
- by running and climbing the stairs, you can get rid of 900 kcal in just an hour;
- if you run at a speed of 15 km/h, you can lose 700 kcal within an hour;
- by skating, you can lose 100 g of excess weight in an hour;
- when swimming crawl it is possible to burn approximately 500 kcal per hour;
- Fast cycling helps you get rid of 550 kcal in an hour;
- Jumping rope can burn 550 kcal in 60 seconds.
Thus, regular exercise will help you lose excess weight quickly.
Cosmetic procedures
You can lose 20 kg in 2 months if you stick to proper nutrition and exercise. However, it is additionally worth carrying out cosmetic procedures that will have a positive effect on the initial result. For example, wraps using only plastic film can remove up to 1 cm from the waist in just one procedure. And if you additionally use other cosmetics, you can not only lose weight, but also make your skin more toned and healthy, and get rid of cellulite.
In addition to wraps, special massages and so on will help improve the condition of the skin and get rid of a couple of centimeters from the waist.
Losing weight correctly in 2 months is only half the battle. It is much more difficult to maintain weight at the required level. In order not to gain weight, you need to monitor your own nutrition and lead an active lifestyle. Before following a diet, you should consult with your nutritionist so as not to harm your own body.
Nutrition for losing weight by 20 kg in 2 months
In addition to the points noted above about removing harmful foods, you need to know what you can eat, how often and how much: this will be your individual diet. Its basic rules:
- Boil, steam or bake food.
- Don't forget about breakfast.
- Remove sunflower oil or replace it with olive oil.
- Snack on a small handful of dried fruits/nuts (serving up to 50 grams).
- Eat little but often to speed up your metabolism.
Caloric content of the diet
Even attempts to lose not 20 kg in 60 days, but less, should begin with calculating the number of calories available to you per day. You can resort to the universal number of 1200 kcal, but with a high BMI this is dangerous, so you will have to use a program that will calculate the correct figure based on your weight. If the calculations are done manually, you find your basal metabolic rate and reduce it by 15% to lose weight.
Percentage ratio of bju for weight loss
Once you understand the basal metabolic rate and find out how many calories you can eat per day this month, you will need to determine for yourself how to create the right menu to help you lose weight. In addition to the list of foods whose consumption leads to increased fat burning, you should know your nutrient limits. These are proteins, fats and carbohydrates, whose balance is responsible for the quality of the body. There is a general percentage formula for their ratio, which doctors call unreasonable: the calculation of these figures is individual.
The methodology, recalculated every month, is simple:
- To lose weight, eat proteins in the amount of 1 g for each available kg of body weight. A woman weighing 65 kg needs only 65 g of protein per day.
- Fats do not interfere with weight loss; they support the nervous system. They need 1-1.1 g for the same kg.
- Carbohydrates are responsible for energy and brain activity, and you need a lot of them. 3-4 g for every kg of your weight is an amount that will not prevent you from losing weight, but will also prevent you from feeling hungry. However, if you are obese, it is advisable not to exceed the level of 300 g of carbohydrates per day.
Maintaining water balance
Doctors advise individually calculating the amount of clean (!) water per day, taking into account that for each available kilogram of weight there is 30 ml. Recalculate 2 times a month. So, if you want to lose weight, having 70 kg, you will have to drink 2.1 liters, but when losing 50 kg, you do not need more than 1.5 liters. Remember that this figure is only when trying to lose weight. For a person who maintains a figure, doctors recommend 40 ml/kg. Tea, compotes and other drinks are not counted.
