I really need to lose 20 kg. How to lose 20 kg in 2 weeks without dieting

Losing weight is not an easy process.
Unfortunately, in a couple of days it is impossible to get rid of what you have been eating for years. Weight gain often occurs due to poor nutrition and lack of exercise. However, health problems cannot be ruled out. For example, you may gain weight due to improper metabolism, hormone imbalance, or diabetes. Therefore, if you eat as usual, but still gain weight, you should consult a doctor.

Let's return to the issue of losing weight. If you are thinking about how to lose weight, first of all, tune in to the struggle, because you will not be able to lose weight without good motivation and effort on yourself.

Only those who have a very large fat reserve can lose 20 kg in two weeks. If your weight is below 120 kg, fighting excess fat is problematic. The lower the weight, the slower the body gets rid of it.

Have you set a goal to lose weight in two weeks? This can be done without dieting. Of course, you can’t do without changes in diet. But you definitely won’t have to go hungry.

Photo: bezpuza.ru

The best way to lose weight is to eat right. Thanks to this reasonable approach, you can quickly and permanently get rid of extra pounds.

Proper nutrition means avoiding any junk food. Consume vegetables, fruits, cereals, meat and dairy products.

The basic principles of proper nutrition are:

forget about fast food, fried foods, carbonated drinks, packaged juices and other junk foods;
eat 5 times a day in small portions (eat from a saucer);
Be sure to eat protein for dinner;
have a hearty breakfast;
do not drink alcohol;
drink at least 2 liters of water (precisely clean water) per day.

Proper nutrition does not mean that you should only eat boiled chicken breast and buckwheat (although these foods are very healthy). In fact, the diet is varied.

Photo: Dobrohab

An approximate daily nutrition menu looks like this:

Breakfast: tea or coffee without sugar + oatmeal on water with fruit and cinnamon/omelet/boiled eggs/toast with honey.
1st snack: any fruit or berries in season (no more than 200 g).
Lunch: chicken soup with vegetables/mushroom soup/seafood pasta/mashed potatoes and salad + a slice of whole grain bread.
2nd snack: low-fat cottage cheese/dried fruits/nuts/freshly squeezed juice.
Dinner: baked chicken breast/turkey/beef/seafood/fish + vegetable salad with butter.

You learned how you can lose weight just by giving up junk food. Proper nutrition is the key to effective weight loss.

To lose weight faster, add physical activity to your healthy diet.

Can't go to the gym or go to fitness? Practice at home.

Even the easiest exercises will give results if you do them regularly and with full dedication.

Don't like strenuous exercise? Choose a sport to your liking - running, swimming, tennis, martial arts. The main thing is to move more.

Features and diet menu for 10 days

According to reviews of the super diet, it allows you to lose up to 10 kg of excess weight in just 10 days. Of course, the question of how safe it will be for the body and whether there is a guarantee that the lost kilograms will not return again remains open. The secret of this super diet for weight loss is that every day, for 10 days, you will need to eat only 1 product in the amount of 1 kg. Such a diet can be considered quite varied, unlike most other popular diets, which offer a rather monotonous menu throughout the entire period.

So, the menu for this super effective diet looks like this:

1st day: boiled potatoes;
Day 2: only fresh cabbage is allowed;
3rd day: boiled beets;
4th day: you can only eat raw carrots;
5th day: exclusively apples;
6th day: fresh cucumbers;
7th day: it is recommended to repeat the fifth day;
8th day: 1-1.5 liters of milk;
9th day: yogurt or kefir in the amount of 1-1.5 liters;
10th day: boiled rice is allowed - 100 g.

According to reviews, the super diet for 10 days is very easy to follow. Due to the fact that the menu consists mainly of fresh vegetables, fruits and dairy products, which are rich in vitamins and microelements, the body is not subject to severe stress. To achieve good results, salt and spices should not be added to the foods recommended by this diet. The super diet recommends drinking at least 2 liters of clean water and green tea every day.

How to lose 20 kg in a week. How to lose weight by 20 kg

The story is simple, like a good old fairy tale. From the age of 6, by the willful decision of my parents, I was sent to the tennis section. The sports regime kept me strictly in shape for 7 years. So at a young age I was a rather delicate child. But at the age of 13, his character took over and the racket was thrown onto the mezzanine. From the joy of a free life, I sat safely at home in front of the TV and devoured hot sandwiches with cheese, mayonnaise and other joys of cooking in incredible quantities, washing it all down with cocoa or coffee with cream. Let's add here the transitional age and genetics in the family - everyone is not thin). And so slowly but surely I moved towards fullness.

At the age of 15, like any teenager, I began to pay attention to my appearance and was very dissatisfied with it. There were a lot of experiments with diets. A school friend actively supported me in this matter and together we experimented: English and kefir and buckwheat... By the age of 16, I became an expert in the matter of diets, but they were of no use. Having lost 3-5 kg, I very happily began to eat all the same sandwiches: finally, IT’S POSSIBLE! Fast food brought particular joy. In one sitting, eating 2 cheeseburgers, French fries, an ice cream pie and washing it down with a milkshake was like not having eaten anything. I thought nothing of it, I'll send it tomorrow. Tomorrow came the day after tomorrow and so on. And at some point it didn’t matter what I looked like.

One day I saw the number 70 on the scales. This is with my height of 160 cm.

I shuddered. I realized that I don’t want to be like that.

Just at that fateful moment, the same friend with whom we had been losing weight together and unsuccessfully arrived for the holidays. And then, miraculously, she arrived three times smaller than she was! "HOW?" - was my question. And I received the answer: don’t eat in the evening. Just don't eat in the evening. I didn’t really believe in the success of the event, but I was determined to try.

So the experiment began. September. It would seem that not eating in the evening is nonsense, but nope. It was real hell. From hunger it was impossible to sleep; I only dreamed about food, and in the morning I cheerfully ran to the refrigerator. Not eating in the evening means not eating after 16:00, and before 16:00 you can do ANYTHING and as much as you want. This suited me very much because I really didn’t want to give up sweets and dumplings with mayonnaise. And so in the morning I joyfully filled a plate of these same dumplings and ate candy even if I didn’t want to, because then it’s no longer possible), during the day at the institute you don’t have much fun and for lunch, as a rule, there was a salad with mayonnaise and a roll with tea. The first two weeks there were no results and I was depressed and even wanted to quit, but I decided to wait a little longer... And lo and behold! In the third week the weight went down. Slowly at first, then faster. I perked up and continued to endure hungry evenings and nights. Over time, I became quite accustomed to the feeling of hunger. And here it is February and I weigh 57 kg! And this is minus 13 kg. There was no limit to joy, but the weight rose. March. The weight is the same. It should be noted that I started going to the gym. No, don’t go there, but live there. I studied almost every day for two to three hours.

Rules and principle of operation

For three weeks, this is the duration of the diet, you are allowed to eat a little kefir, chicken meat, broth, eggs, and a few cups of black coffee without sugar. This is all. The daily menu does not change. Food should be taken three times a day. Any drinks other than coffee, as well as sauces, butter, bread, are prohibited. You can't even eat fruits and vegetables. It is recommended to drink plain water without gas or additives so that decay products and toxins are promptly flushed out of the body. Salt is excluded, as well as other spices, herbs and all kinds of seasonings.

In terms of asceticism and rigidity, such a diet has no equal, reminiscent of the strict regime of space station workers. This has a significant advantage. Simple, meager food in minimal quantities helps reduce stomach volume and reduce appetite. Within a few days, the person losing weight gets used to it and stops wanting anything else. You don’t have to come up with a new menu every time and don’t have to cook for a long time. The necessary nourishing foods are always at hand, therefore, unnecessary thoughts about food can be avoided.

Protein food with an almost complete absence of fats and carbohydrates changes metabolism. Having spent all the glycogen from the liver, deprived of other sources of energy, the body begins to break down internal reserves. Meat and eggs slow down the consumption of muscle mass, so fat is used, and the result becomes noticeable within a few days. Body volumes decrease rapidly. Therefore, the diet attracts people who have a significant supply of extra pounds: from 10 and above.

Exercise should be postponed while you are on a diet. It is not necessary to sit in one place. It is useful to walk and just move a lot without burdening yourself with training. There is simply no energy available for them. If necessary, you can take vitamin and mineral complexes. They will help you maintain normal health.

The mechanism of weight loss and the body's reaction

To start the process of losing weight, you need to burn more calories than you consume. It is necessary to understand how and why extra pounds and centimeters go away, as this will allow you to protect yourself from their return.

Losing weight involves the breakdown of adipose tissue. Fat combines with proteins, forming compounds large enough for the cellular level and causing the blood to thicken. This is why all experts recommend drinking a lot of water.

Protein-fat compounds can be deposited in the liver. This will lead to increased stress on this organ. At first, the liver will cope, but its resource is limited. Deposited fats will cause hepatosis, and cholesterol plaques will form on the walls of blood vessels, which can result in a heart attack. To prevent this from happening, moderate physical activity is necessary. Fat cells with proteins can also settle in the muscles.

In the liver and muscles, fat literally burns, breaking down into water and carbon dioxide. Water is not immediately removed from the body, so swelling may appear. With a normal weight loss regimen (no more than 1-2 kg per week), this is practically impossible.

With a sharp decrease in weight, hair becomes duller and brittle, skin begins to peel, nails turn yellow and become brittle. All this suggests that the body is experiencing a lack of vital substances. Their deficiency affects all organs and systems; it’s just that hair, nails and skin are often renewed, and therefore for a person they are indicators of health.

As already mentioned, protein is needed to burn fat tissue, so it is not recommended to go on a protein-free diet. The body will still form the compounds it needs, adipose tissue will still melt, but the body will begin to take proteins from its own reserves - primarily from muscles.

Gradual weight loss of 20 kg will give the body the opportunity over time to rebuild, adapt, and the brain to get used to a new lifestyle.

To get rid of 20 kg, you need to increase physical activity and reduce caloric intake. This must be done simultaneously to achieve a good and lasting result. Unfortunately, many overweight people don't move too much, but exercise helps keep muscles toned and is enjoyable. Often, idleness and a bad mood force you to go for a walk... to the refrigerator and back to the sofa. A person eats stress, gets fat and worries that he can’t lose weight.