People who want to lose 20 kilograms in a month need to start by adjusting the diet and drawing up a training program that will help maintain the achieved result. We note right away that it is very difficult to quickly lose weight by 20 kg without harm to health, so a competent approach and maximum discipline are important in this matter.
To begin with, you will need a fairly flexible, but perfectly balanced diet, and after losing weight, you will need to maintain a certain diet and monitor your daily calorie intake. Eating healthy and exercising regularly can burn fat fairly quickly, but it's important to do it right.
Diet restrictions minus 20 kg in 20-30 days
Let's start with contraindications to rapid weight loss. Losing weight by 20 kg per month should not be for people with diseases of the liver or gastrointestinal tract, as the body is under high stress. Before starting a diet, be sure to get tested and make sure that you do not aggravate possible diseases.
Losing weight according to the system described in the article is not recommended for people with vascular and heart diseases, since the process involves active sports training.
What hinders weight loss?
In the fight against excess fat, constant snacking throughout the day can interfere with you. Everyone likes sandwiches with cheese or sausage and a cup of coffee or tea. All this is the wrong food, so it is important to refuse such weaknesses when losing weight by 20 kg per month. You should not have crackers, chips, buns or cookies at home, but keep dried fruits or fresh fruits in stock.
Excess or lack of sleep can complicate the process of weight loss. Studies confirm that women who sleep less than the allotted time are 20% more likely to be overweight.
Holding on to the figure, you need to strictly observe the sleep regimen. In the process of night rest, the body produces the hormone melanin, which helps to break down fats. It is important to refuse to eat before bed, as in this case, food will be digested at night, and the breakdown of fat cells will not occur.
Before starting the fight against hated body fat, you need to remember a few simple recommendations:
- drink plenty of water;
- do not add fat to food in the form of oils or sauces;
- boil vegetables in water, not in broths;
- do not add sugar or milk to tea and coffee;
- go in for sports;
- if you feel hungry, satisfy it with carrots, cucumber, lettuce;
- follow the diet and exercise;
- weigh yourself once a day in the morning after going to the toilet.
Diet for weight loss for 20-30 days for 20 kg
After deciding to get rid of a significant part of the excess weight, you will need maximum concentration of willpower, self-discipline and perseverance. Proceed according to the diagram below.
We clean the body. During the first week, every morning you will have to clean the large intestine with an enema. If this procedure is difficult for you, you can start taking pharmaceutical preparations designed to cleanse the body. The procedure is extremely important, so do not miss a day, or you will not achieve good results. Subject to the recommendations and the above menu, the result will become apparent in 10 days. The diet for the first 7 days looks like this:
- Breakfast: unsweetened green tea and a couple of fruits (grapes and bananas are prohibited).
- Lunch: vegetable salad without salt, seasoned with lemon juice (any fresh vegetables are suitable, except zucchini, potatoes, beans, eggplant and peas). You can have some boiled unsalted chicken. Try to give up salt altogether, as it interferes with weight loss.
- Dinner: grapefruit.
We are actively losing weight. The second and third weeks are a period of active weight loss, during which you should eat this way:
- Breakfast: unsweetened green tea or freshly squeezed juice with two egg whites;
- Lunch: chicken with vegetable salad without oil and salt.
- Dinner: one grapefruit.
Fixing the result. On day 21, it is important not to break loose and smoothly begin to prepare the body for the exit from a strict diet. Before meals, you need to eat grapefruit:
- Breakfast: unsweetened green tea with fruit salad (without grapes and bananas) dressed with low-fat yogurt;
- Lunch: chicken with vegetables (you can add olive oil).
- Dinner: steamed fish or fried in olive oil with lemon juice (do not add salt).
During the whole month you will have to drink two liters of clean water daily. You can not eat after 18.00, and two or three times a week you should do any sport. Try to move more actively: dance, take walks or clean the house.
Strictly follow the diet, as even one candy can greatly disrupt your diet, spoiling the whole process of difficult weight loss for 20-30 days (20 kg).
Active training should be given special attention. You can enroll in a gym or aerobics, or you can do simple auxiliary exercises at home.
Before training, you should do a warm-up in the form of head turns, swings of arms and legs, tilts and stretches. After warming up, we proceed to the implementation of the main complex:
- Press. Lie down on the floor or a special rug and start tearing off your shoulder blades, tensing your abdominal muscles. The elbows should touch the knees when lifting, and touch the floor when lowering. You need to do 50 reps
- slopes. Perform deep tilts to the right and left for several minutes. The duration of the exercise is up to 15 minutes.
- Squats. Stretch your arms out in front of you with palms facing each other and do 30 squats. This exercise perfectly tightens the gluteal muscles.
- Bike. Lie on your back, bend your knees and begin to perform movements, as if you were pedaling a bicycle. Duration of execution - 4-5 minutes.
- Running in place. Raise your legs as high as possible, continuing to "run" for a minute.
It is not necessary to complete everything in one day, it is recommended to distribute the load. So you will not be very tired and give the body a good physical shake-up. Morning runs are great. At first, it will be difficult for you to get up, but over time you will be able to achieve the perfect figure. It is important to overcome your laziness, and then the result (20 kg - 20 days) will be guaranteed!
We save the result of losing weight by 20 kg per month
Everyone who has been on a diet knows how difficult it can be, but it is even more difficult to maintain the achieved result. An unexpectedly reset indicator of 20 (in 20 days) turns into 5 kg of net achievement. Therefore, it is strongly recommended to adhere to the rules listed below, and then excess weight will not return to you.
Knowing of limits . After completing the diet, do not pounce on food as if for the last time. Eat in moderation and smoothly switch to a balanced diet without allowing the stomach to stretch.
Fractional nutrition . Learn to eat often, but little by little. The first half of the day should have more hearty meals, and make dinner from light non-calorie foods (fruits, vegetables, chicken, kefir, etc.) And never eat before bed!
Refusal of flavoring additives . If you can't eliminate sugar and salt from your diet, keep them to a minimum. This also applies to products with their content. Get used to natural flavors and remove salt from the body by eating foods rich in potassium. Sugar can be included in small amounts in the form of honey (1 teaspoon per cup of tea).
Refusal of pure potatoes . Do not eat this vegetable in its pure form, only as part of mixed dishes (stews or soups), then it will not harm the figure. The product has a high glycemic index, so if abused, diabetes can develop.
Separate food . Do not mix carbohydrates with animal proteins when eating. Meat and cereal dishes should be combined with vegetables, which provide easier and faster digestion.
Refusal of fatty and fried . Stop eating any fried and fatty foods that harm your figure and overall health. Boil, stew, bake in the oven, use a double boiler - there are a lot of ways to cook food.
Fasting days . P After the diet, arrange fasting days for yourself, for example, once a week. Don't invent a fifth wheel use proven options: kefir or sweet and sour apples.
Refusal of flour . Do not get carried away with flour products, but rather remove them from the diet altogether. Ordinary bread can be replaced with diet bread or whole grain products. Eat bran and oatmeal regularly.
Water in large quantities . One and a half to two liters of liquid should be drunk per day. It helps to suppress a false sense of hunger (you can drink a glass of water before a meal and, if the feeling of hunger does not disappear, you really need to eat). Water removes toxins from the body and prevents constipation. At the same time, never drink food with it.
Now you know how you can lose 20 kilograms at home with a simple diet and simple exercise.
