Losing weight at home by 20 kg. Golden rules of nutrition

Experts have compiled a large number of diets, but not all of them can help solve the problem of excess weight without causing damage to health. The question often arises: how to lose 20 kg in a month. To do this, you need to choose an effective diet, thanks to which weight will decrease even at home. At the same time, take into account that people who are overweight by 20-25 kg above the norm lose weight much easier than those who are only 5-10 kg extra.

Effective diets for losing weight by 20 kg

To understand how to lose 20 kg in a month, you need to consider several diets and choose the most suitable one. Don't forget that just adjusting your diet won't do it. At the same time, you need to lead an active lifestyle. For a high-protein, low-calorie, or any other diet to be effective, follow these recommendations:

try to increase your consumption of clean water to 8-10 glasses per day;
stop overeating, because... people with increased body weight eat about 30-50% more than the body needs;
you should not set yourself strict prohibitions or strict restrictions;
start communicating with like-minded people so you have someone to share your results with;
start walking more, or even better, join a sports club.

Protein

If you need a simple but effective diet for a month minus 20 kg, then pay attention to the protein option. Following this nutritional system is much easier than others, but the main thing is to strictly adhere to a specific diet. Its main principles are the exclusion of all fat-containing foods and carbohydrates. It turns out that you need to remove bread, pasta, sweets (including sugar), potatoes, cereals, and store-bought drinks from your food. The diet should consist of:

fish;
lean meat, for example, chicken, turkey, rabbit;
dairy products with minimal fat content, for example, milk, kefir.

Low calorie

This method is aimed at burning excess fat in the body by reducing the consumption of high-calorie foods. The diet in this case is very extensive - neither meat nor dairy products are removed from it. True, this diet can aggravate chronic diseases, and it is fraught with dizziness, weakness, and irritability. Only completely healthy women and men can use it.

With such a nutrition system, the daily routine plays an important role. Frequent and small meals will relieve a strong feeling of hunger, which interferes with the process of getting rid of excess fat. If you decide to adhere to this system in order to lose weight, then do not eat fatty fish and meat, sugar, confectionery and bakery products made from premium flour. A daily intake of 1400-1600 kcal is required, and the most stringent option is 350-700 kcal.

Allowed to use:

no more than 200 lean meat (boiled, baked, steamed) per day;
1-2 pieces of eggs (hard-boiled);
150 g of wholemeal baked goods;
low-fat dairy products;
coffee and green tea without sugar;
fruits, berries;
vegetable soups.

Mono-diet

How to lose 20 kg in a month is a question that many people ask, especially ladies who want to make their figure beautiful and attractive at any cost. One of the ways is the citrus diet, which can be classified as a mono-diet. Its features:

The diet, which will need to be followed for a month to achieve results, is very strict.
If we talk about contraindications, this diet is not suitable for nursing mothers, pregnant women, the elderly and those who have hypotension and problems with the gastrointestinal tract and gall bladder.
Healthy people are recommended to take calcium supplements.
Excessive low-calorie intake and hunger can lead to dizziness, but with the help of citrus fruits you can give your body a break from preservatives and dyes.

Sample menu:

Breakfast: a glass of orange/grapefruit juice, a slice of black bread.
Lunch: grapefruit, 2 kiwis, 150 g vegetable soup / boiled vegetables.
Dinner: 150 g of rye bread, 2 boiled egg whites (or 120 g of lean meat), a glass of water with lemon.
If you have a very strong feeling of hunger before going to bed, you are allowed to drink water with lemon/tea without sugar.

Diet minus 20 kg per month

To lose a lot of weight in an extremely short period of time, you need to adhere to a strict eating regimen and give up constant snacking. For a diet that will help you lose 20 kg in a month, you need to eat broccoli, apples, white cabbage, and chicken fillet. In addition, you can use the alternation rule, which involves giving up one of three meals. In this case, they need to be removed one by one.

Menu for weight loss

First, you need to exclude sugar, seasoning, and salt from the menu. You will need to drink at least 2 liters of water per day. While following this diet, it is recommended to avoid too much physical activity. If you feel a strong feeling of hunger, you are allowed to drink a little kefir. In addition, it is necessary to take vitamin and mineral complexes. Menu:

In the morning - a glass of kefir, a boiled chicken egg.
In the afternoon - 400-500 ml of chicken broth, boiled chicken pile (skin must be removed), a glass of kefir.
In the evening – 200 g of low-fat cottage cheese/a glass of kefir. If necessary, you can drink coffee without milk and sugar.

How to consolidate the result

It’s one thing to answer the question of how you can lose 20 kg in a month, another thing is how to consolidate the result. To do this, you need to play sports, especially since exercise will help you improve your health and motivate you to continue to eat healthy food. In addition, you will need:

completely give up alcohol;
forget about the word “additive”;
drink as much water as possible;
adjust the process of eating, do not be distracted by TV and other factors.

The right way out of the diet

To ensure that sudden weight loss and an immediate transition to your usual diet do not lead to negative health consequences, you need to exit the diet wisely. To do this, gradually add 1-2 products to your menu from the category of those that were excluded during the diet. Ideally, these are fruits and vegetables (for example, tomatoes), lean meat, and medium-fat dairy products. You should not eat fried and fatty foods! In addition, get involved in an active lifestyle - running, walking or dancing are best.

How to lose 20 kg in a month

First of all, take into account that not enough or too much sleep can make it more difficult to lose weight in a month. The fact is that during sleep (from 12 am to 4 am) the body produces 70% of melatonin, a hormone that helps break down fats. Regardless of the system you choose, give up snacking! You should not have any cookies or buns at home; instead, keep fresh fruits or dried fruits. Also, for a month, adhere to the following recommendations:

do not add fat to food in the form of sauces/oils;
cook vegetables in water, not broth;
drink more water, exercise:
follow your training and nutrition regimen;
You can satisfy a strong feeling of hunger with salad, cucumber (raw, not salted).

Calorie counting

To lose weight in a month, you should eat about 1000-1400 kcal per day. To calculate the nutritional balance that will help you lose weight, you need to determine the number of kcal per desired body weight. You should know that a man’s basic metabolism is 1 kcal/1 kg of body weight per hour, and a woman’s is 0.9 kcal/kg. It turns out that if your desired weight is 65 kg, then the main metabolism during the diet should be: 65 * 0.9 * 24 = 1404 kcal.

BJU

The abbreviation BJU means the ratio of proteins/fats/carbohydrates in the daily diet. Knowing the daily requirement, you can easily achieve your previously set goal in a month. The ratio 1:1:4 is taken as the norm, but in reality it is not entirely correct. For drying the body and losing weight, the proportion 5:1:2/4:2:4 is more suitable. To burn fat in a month, it is better to opt for 2-2.5 / 0.8-1 / 1.2-2.

Sports

Regardless of whether you eat honey, ham, wholemeal bread, or drink herbal tea, without physical exercise (at least minimal) it is almost impossible to achieve your goal in a month. Before class, be sure to warm up in the form of swinging your legs and arms, turning your head, stretching, and bending. After that, proceed to the complex:

Press – 50 times.
Bends – duration 15 minutes.
Squats – 30 times.
Exercise “bicycle” – duration 4-5 minutes.
Run in place - raise your legs as high as possible. The duration of one approach should be about a minute.

Pros and cons of losing weight quickly

To understand how to lose 20 kg in a month and at the same time cleanse the large intestine, many try controversial methods. People use enemas, eat vegetable salads (like “Broom”), fruits, etc. In general, the advantages of rapid weight loss are obvious, because it allows you to lose 10-20 kg in just 1 month. Thanks to special diets combined with slight physical activity, you can tighten your figure for the coming summer season. The disadvantages are:

lack of body fats, proteins, carbohydrates, vitamins, minerals;
the digestive system and stomach begin to suffer from constant hunger;
dizziness;
weakness;
nausea;
heartburn;
constipation;
poor brain function;
“circles” under the eyes;
vision problems.

Video

How to lose 20 kg and maintain the result - this question torments many women and girls who dream of getting rid of a lot of excess weight in the shortest possible time: in a month, 2 months, 20 days or a week. The article discusses various ways to lose weight up to 20 kg, as well as reviews from those who have lost weight.

How to lose 20 kg in a month

In order for the “20 kg per month” diet to give you good results, you need to follow the following recommendations:

Do not consume salt, sugar and seasonings (including spicy ones).
Drink at least 2 liters of water every day.
Use vitamin and mineral complexes.
Avoid heavy physical activity while on a diet.
If you experience an acute feeling of hunger, you can drink a little kefir.

Diet menu

In the morning: boiled chicken egg and a glass of kefir
In the afternoon: boiled chicken breast (without skin), chicken broth (400-500 ml) and a glass of kefir.
In the evening: a glass of kefir or 200 g of low-fat cottage cheese. It is also allowed to drink coffee without sugar and milk.

This type of diet is characterized as strict, so it is advisable to consult a doctor before following it.

How to lose 20 kg in 2 months - Montignac diet

The weight loss diet, developed by nutritionist Michel Montignac, is a series of tips on how to combine foods correctly. Thanks to this diet, you can lose up to 20 kg in 2 months. These recommendations are not complicated at all:

Eliminate seasonings, as well as mayonnaise, sauces, ketchups, etc. from your diet.
Avoid white bread completely – use rye and bran bread instead.
Don't eat sugar.
Do not combine fatty and carbohydrate foods at the same time during meals.
Avoid alcoholic drinks.
Avoid those fruits and vegetables that contain a lot of starch.
Eat three times a day.
Eat fruit for breakfast.
Drink more clean water - up to 3 liters per day.

These tips will allow you to lose excess pounds in 50-60 days. Of course, the period of losing weight is quite long, but during this time the body’s metabolism will normalize and the process of getting used to the new diet will be easy.

Secrets on how to lose 20 kg in 20 days

With this diet you can quite easily lose 20 kg, spending a little less than a month – 18-20 days. What you need to know for this:

Alternating meals. It is necessary to exclude one of the meals (breakfast, lunch or dinner) during each day, while alternating the absence of each meal (for example, in the first four days, refuse breakfast, in the next four, lunch, etc.).
There are low-calorie healthy foods. Below is a diet with which you can successfully lose 20 kg of excess weight.

Diet that allows you to lose weight by 20 kg

From 1 to 4 days (without dinner). For breakfast: apples, low-fat cottage cheese and green tea with fructose. Lunch: boiled rice, chicken breast and cucumber and herb salad.
From 5 to 8 days (without breakfast). Lunch: buckwheat, boiled cod, egg and a cup of green tea. For dinner: tomato salad and cabbage with lemon juice. You can also drink a glass of water in the evening.
From 9 to 12 days (without lunch). For breakfast, eat cucumber salad with olive oil and lemon juice. Drink a glass of water. And for dinner, cook boiled beans and boiled breast. You can also drink it with clean water.
From 13 to 16 days (without dinner). In the morning, try some low-fat cottage cheese and drink a cup of green tea with a sugar substitute. During the day, you need to eat broccoli and drink it with a glass of water.
From 17 to 20 days (without breakfast). Last 4 days. Despite the absence of breakfast, drinking warm milk (1-1.5 glasses) is still allowed. For lunch, eat boiled cod with cucumbers and herbs. For dinner, eat rice and a couple of medium tomatoes.

People who have tried this diet claim that the 20 kg in 20 days diet is quite easy to follow, because... the diet is quite balanced, in addition, over three weeks the appetite gradually decreases.

How to lose 20 kg in a week

Finally, many people are interested in how to lose huge excess weight in the shortest possible time - in 7-10 days and how realistic this is. It is important to understand here that losing 20 kg in a week is, first of all, a colossal stress for the body. Moreover, the effect of the “extreme technique” will be short-lived, and the body, after finishing the diet, will begin to “gain momentum” in an enhanced form. In other words, there is a great risk that if you stop following such a grueling diet, you will not only return to your previous weight, but also gain it, not to mention the detrimental consequences for your health.

However, if you have nevertheless weighed the pros and cons and made a firm decision to lose 20 kg in a week, then be sure to follow the following recommendations:

Every day, consume no more than 1000 calories, and in the morning the meal should be more filling compared to lunch and dinner.
Completely give up junk food: fast food, fried, sweet, starchy foods. Eat more fruits and vegetables (raw and cooked).
In the morning, eat porridge with water without salt. This way you will cleanse your intestines, which will lead to further weight loss.
Exercise. Walk to work/school, move more, swim, ride a bike.
Keep a diary where you record all the calories: both consumed and burned.
Once a week, take a fasting day: drink only water and eat only fruit.
Skip carbonated drinks and energy drinks in favor of clean water and freshly squeezed juices.
In general, drink more fluids - at least 2 liters per day.

It is difficult to follow all the tips outlined above, but if you try to follow them, you will be able to lose 20 kg and gain a beautiful, slender figure in the near future. Good luck!

Reviews

Alla: I lost 20 kg in 20 days! I ate in moderation, followed all the recommendations and the result makes me happy!

Lilia: I lost 19 kg in a month. My skin didn't sag. After losing weight, I began to monitor my health and eat right. In principle, everything is fine!

Veronica: I think this is dangerous, it’s impossible... I lost 20 kg in a year - but no stretch marks, sagging, and my health is normal.

What is the maximum number of kilograms you have managed to lose?

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There is nothing left until summer, and you need to be completely ready for the beach season. In addition, crop tops in a sporty style are now in fashion, especially if you combine them with a business-style suit - and here you can’t do without perfect abs. If your weight is far from the cherished mark of 50-60 kilograms, there is no need to put anything off for the future, take care of yourself now, and you will be surprised by your reflection in the mirror in a couple of months.

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Where to begin

“Before you decide to lose weight, it is best to undergo research and take a body composition test. Its results will show the absolute amount of fat and muscle in the body and give an understanding of how much weight is acceptable to lose,” advises Oleg Iryshkin, doctor of sports medicine and sports nutrition, candidate of medical sciences, expert nutritionist of the federal network of fitness clubs X-Fit.

It is these indicators that will help you create an ideal weight loss program, both from a nutritionist and a trainer.

Diet

“If you weigh more than 100 kg, we can expect a weight loss of up to 20 kg in 3 months. First of all, excess water will go away, then fat deposits. To do this, you need to adhere to the basic rules of healthy eating and change the nutritional culture itself. We completely remove sugar, products containing hidden sugar (ketchup, sweet yoghurts, etc.), trans fats (pastry cream), and also limit starchy foods with a high glycemic index (potatoes, wheat, white rice). These basic recommendations help in reducing weight up to 20 kg with excess weight over 100 kg,” recommends Oleg Iryshkin.

For more effective weight loss, many nutritionists recommend completely eliminating sausage, pork, lamb, cheese, black bread, and baked goods made from premium flour from the diet.

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It will probably be strange for you to read this, but in order to lose weight, you need to take food at least 3-4 times a day. In this case, dinner should be eaten four hours before bedtime; it is better that it consists of proteins and vegetables. By the way, the amount of vegetables that are recommended to be eaten when losing weight should be at least 400 grams per day, but the amount of salt should be reduced to 2-5 grams. And don't forget to drink more water.

But…

Under no circumstances should you go on low-calorie or express diets - they are most often very aggressive and contraindicated for everyone. In addition to the fact that you will lose muscle along with fat, there is also a very high risk that a pronounced setback will occur in the form of repeated and increased fat gain.

Sport

“If we think purely mathematically, in order to burn one kilogram of fat, you need to spend 7,700 calories. Multiplying this by 20 (kilograms), we get a figure of 154,000 calories, which is exactly the amount that will need to be spent in three months. Divide this by 90 days and you get 1,700 calories. That is, in order to lose 20 kilograms in three months, we need to create a deficit of 1,700 calories every day. Everything seems relatively clear, but life is much more complicated,” says Alexander Yurin, gym manager at the Encore Fitness City and Encore Fitness Yasenevo fitness clubs.

Alexander advises approaching the issue rationally and in a way that is safe for health. You need to understand that regular scales cannot be an objective parameter that you should rely on when drawing up a weight loss plan. After all, they will never be able to show you the percentage of fat, muscle and water in your body. Namely, these parameters are the starting point for us in planning training and nutrition programs to solve our problem. This is why you need to take a body composition test.

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“In any case, you need to focus not on the number of kilograms lost, but on the quality of your body. Because if we want to quickly lose weight, we can lose not only fat mass, but also muscle mass, which is responsible for our metabolism. Our priority is a comprehensive and informed approach that will help maintain muscle mass and burn fat. To do this you need:

First, strength training 3-4 times a week, which will help strengthen muscles, improve the quality of your body and speed up your metabolism;

Keep a food diary, fortunately there are now many convenient applications for your phone that, for example, already calculate for you how many calories were in your lunch;

In addition to fitness and proper nutrition, include all kinds of beauty treatments in your plan, such as massages and body wraps. They will also work for your task, plus they will help maintain skin elasticity and firmness even with significant weight loss;

And of course, the most important thing is moral and psychological support. This could be your coach, friends and family, who will be with you and will always support you in difficult times,” explains Alexander Yurin.

If you urgently need to lose 20 kg in a month, and you don’t know where to start, assess your health. Losing so much excess weight is quite possible, but it will be a lot of stress for the body. Therefore, everyone who is losing weight needs to cure all existing ailments before starting strict diets. Otherwise, they may become active. This is the first step that will provide a solid foundation for your future success in the struggle for an ideal figure.

Before losing 20 kg in 20 days or longer, you must have a strong and conscious desire. Confidence in success is almost a victory. After the current state of the body has been assessed, and the number of extra pounds that need to be gotten rid of has been determined, we proceed to the following plan:

All of the above items are required. To quickly lose 20 kg in 3 months, you must know how to do it correctly.

Rules for losing weight

Now you need to completely rebuild your lifestyle and organize proper nutrition. The best option is fractional consumption of food. This means that for breakfast, lunch and dinner you need to eat foods containing various microelements. So, in the morning, porridge is good, as well as grains, which contain a lot of so-called complex carbohydrates and fiber.

For lunch, we eat foods high in protein - give preference to lean or dietary meat (chicken, rabbit, turkey, etc.), steamed. You need to have dinner no later than two hours before bedtime. It can be kefir or vegetables and fruits.

The personal experience of many who have lost weight speaks to the effectiveness of the alternation regime. In other words, throughout the day you can refuse 1 meal, be it lunch or dinner (but not breakfast). Learn to count calories - you should spend more of them than you take in with food.

Many weight losers and nutritionists advise drinking enough water (at least 2 liters). Green tea is a good alternative, but pure water should still be included in your diet. Lack of fluid leads to the fact that the body begins to actively accumulate it. Hence - swelling of the arms and legs, puffiness of the body.

You can lose 20 kg in 2 months if you consciously choose low-calorie foods and give up junk food (it will negate all your efforts):

sweets;
fast food (so-called fast food);
smoked food;
salo;
white bread and fresh baked goods;
spicy food;
alcohol.

Don’t forget, reducing the calorie content of food should occur gradually and as smoothly as possible.

In order not to harm your health, begin active fat burning activities only after one or even two months of preparation. During this time, your body must learn to live in new conditions.

Diet selection

Want to know how to lose 20 kg? Then pay attention to diets - you will need them in any case. If you do not have personal experience in this matter, try methods proven by others: “Minus 60”, “Five Parts”, as well as the “Systemic Diet”.

"Minus 60"

It is based on two components - reducing the amount of food eaten per day and maintaining a proper diet. In the first 7 days, wean your body off junk food, then teach yourself to eat breakfast (even if you have never had breakfast before and you have no desire to eat in the morning).

A hearty breakfast will ensure that you don't have to snack every hour. You can eat high-calorie foods before lunch, but not after lunch. You should have dinner no later than a couple of hours before bedtime (you can drink kefir or eat lean porridge without butter).

"Five Parts"

If you've been eating poorly for years and don't know how to lose weight properly in three months, try something called "Five Parts." It involves five meals a day with each serving size no more than 250 g. It is necessary to include fish, olives, cereals (buckwheat, millet, pearl barley), dietary meat, bran bread, green tea, freshly prepared juices or fruit drinks into the diet. This diet will help you lose weight in six months and get rid of 20 kg of excess weight.

"Systemic diet"

This is a very simple diet that helps you lose weight quickly. She allows you to eat anything, but not more than 1200 kilocalories per day. Despite its apparent lightness and simplicity, it is quite tough and is designed for up to three months. The menu can be compiled as desired. For example:

The systemic diet shows real results. Can be used for up to six months or less, depending on current progress.

Physical exercise

How to quickly lose 20 kg without exercise? Honestly speaking, no way. To enhance the effect of diets, completely eliminate sagging skin and muscles, and also consolidate the results obtained, you need activity. It’s not worth exhausting yourself for 3 hours in the gym. You can lose weight in a year or even earlier if you adhere to the principle of regularity and consistency.

To prevent muscle mass from growing, but rather fat burning, use cardio exercises (fast walking, running, swimming, cycling). In addition, give preference to static or dynamic loads - performing exercises at a consciously slow pace. For these purposes, you can use kilogram weights (dumbbells, weights).

Can't go to expensive gyms or stadiums? Do not worry. All of the above cardio exercises can be easily replaced with rhythmic dancing, skipping rope and jumping. Don't forget that before class you definitely need to warm up.

Stretching exercises help a lot. They are best done just before bed. Like a leisurely half-hour walk, they will improve blood supply to tissues and internal organs. Without regular physical activity, losing 20 kg at home and at the same time keeping your muscles toned is unrealistic.

We said that losing body weight by such an impressive number of kilograms is a big stress for the body. So follow these tips to help you feel good:

I want to lose 20 kg, help. Is this what you tell yourself every day in front of the mirror? Stop asking questions, it's time to act - show your will, make an effort and you will definitely succeed. It doesn’t matter how many months or years you lose excess weight, the main thing is that the process goes smoothly and with minimal damage to your health.

Read with this

How to lose weight for a man quickly and without harm to health

Tolerate, work on yourself and wait is difficult, and for some it is completely impossible. Often we just want everything at once, without thinking about the consequences, we wonder how to lose 20 or 30 kilograms in a month, how to force our body to burn all the accumulated fat as soon as possible. Unfortunately, in moments when we are overwhelmed by excitement and the desire to achieve a goal by any means, we either think little about health or don’t remember it at all. Meanwhile, it is precisely this that suffers first of all if we begin to experiment with various restrictive techniques, newfangled and dangerous diets.

We offer you a true story about how the desire to get rid of excess weight in a matter of weeks turned into a mania and caused big problems. Read and decide if it's worth it.

How to quickly lose 20 kg: dreams and reality

Imagine a girl who, with a height of 165 cm, weighs about 80 kg. She wants to become slim, but doesn't know how to do it. At the same time, her diet can hardly be called correct and healthy. This is a standard set of foods harmful to our waistline and the whole body: fatty, fried, fast food in large quantities, a lot of mayonnaise, hot sauces, sweets. And all this is available at any time of the day or night. Everything is allowed - nothing is prohibited.

The girl decides to get rid of the kilograms she has gained by going on a diet. And this means that she:

He won't eat after six and won't have dinner at all.

She will stop eating what she usually ate, but will not build a proper diet. After all, in order to lose weight, you need to eat little or completely give up energy supplements - at least that’s what all her friends say.

He will go to the gym and work out there until he sweats.

This is the maximum program. At first it is difficult - the body does not want to get used to the constant refusal of food. Instead of greasy scrambled eggs for breakfast, a couple of spoons of cereal doused with kefir; instead of hamburgers for lunch, chicken breast without a side dish. Sometimes there is no lunch or dinner at all - because these are extra calories.

A girl reads on the Internet how to effectively lose 20 kg in a month to understand whether she is on the right track. Most of those who want to get rid of excess weight also deny themselves everything, but there are others - those who talk about the dangers of express methods and prohibitions. Suddenly it turns out that 4 weeks is not the period during which the figure can undergo such significant changes. It turns out that you need to get rid of excess “burden” gradually - this may take a year.

But our heroine is not satisfied with this. She is rushing things, but will she achieve her goal? At first the weight stays the same. Then it slowly creeps down. Several weeks pass. During this time, the girl’s condition changes - night pain in the stomach appears, weakness (especially after training), hair becomes dull and lifeless, and constipation appears. But all these are trifles, because about 13 kg are already behind.

Then the weight stops coming off. Another week and it starts to grow. It becomes impossible to tolerate the unabated feeling of hunger - one breakdown is followed by a second, a third. Training is difficult; the previously seemingly perfect weight loss system fails. What about your health? It was gone - the intestines stopped working normally, hungry fainting, nausea, pain and other symptoms of gastritis appeared. Finally, to cleanse the stomach after overeating, our heroine uses a forbidden technique - induces vomiting.

What conclusion can be drawn from this story?

The main mistake is an unrealistic task. No one will tell truly true stories about how to effectively lose 20 kg in a month, because it is impossible - we get colossal harm caused to the body, a short-term effect and even greater weight gain as a result of breakdowns and the action of the “energy saving” mode - reduction in metabolic rate.

The second wrong decision is choosing the wrong technique. Restrictions and express diets, fasting - all these methods are fraught with exhaustion and a sharp deterioration in well-being, and a slowdown in metabolic processes. As a result, instead of weight loss, a plateau effect began, which was then replaced by weight gain.

The third mistake is failure to stop in time. Don't forget that you can't buy health - it's easy to lose it, but it's much more difficult to gain it again. So set reasonable goals and work towards them, using only proven methods that will help you maintain good health and get rid of excess weight - gradually and for a long time.

Another important lesson that can be learned from this story is that excessive physical activity does not help us get in shape, but only harms us. This is additional stress for the body, contributing to breakdowns and the formation of unhealthy eating behavior.

Find out more about our weight loss programs:

How to really lose 20 kg at home: hurry up slowly

To understand how to lose excess weight, you need to find out why our volumes do not decrease, but only grow. When does this problem occur?

If we lead a sedentary lifestyle.

If we don't eat right.

If there is a lot of stress in our lives, we eat it up.

If hormonal levels are disturbed or there are diseases that contribute to the accumulation of more and more kilograms - diabetes mellitus, hypothyroidism.

All these factors lead to excess weight. What to do? As we have already found out, you cannot resort to methods that are based on strict restrictions, fasting, denying yourself everything and exhausting yourself in the gym. Start your path to slimness with a few steps:

Proper nutrition

This is the main component without which long-term results and preservation of health in the process of losing weight are impossible. Don’t forget - our diet should contain everything necessary for the normal functioning of all body systems: proteins, fats, carbohydrates, vitamins and minerals, microelements. But it is important not only not to deprive yourself, but also to be able to control yourself.

Maintaining daily caloric intake

We must adhere to the figure that will be named by the specialist. Not friends, not advisers from the Internet who have tried more than one diet on themselves - only a professional who will take into account the specifics of a particular case and help you change yourself without betraying yourself.

Motivation

You've probably heard and know that the right motivation works wonders. It’s not enough to plan to lose weight, it’s important to set yourself up for it. What will help with this – the desire to fit into old trousers or a screensaver on your computer desktop? You decide. Don't forget: only those who think positively can achieve their goals. The rest are forced to give up halfway and return to their previous volumes.

Active lifestyle

Physical inactivity is one of the causes of obesity. Fight her. To do this, you don’t need to train in a fitness club until you sweat. It’s enough to walk more, fall in love with activity, interrupt the series of monotonous days spent on the couch in front of the TV, and go hiking, start swimming. Don’t be afraid to change your life for the better - these changes will be your lucky ticket to a future without extra pounds and depression.

We know that excess weight will begin to go away only in one case - if the body spends more energy than it receives from food. To activate metabolic processes and make your figure slim, you need to forget about constant apathy and a sedentary lifestyle and start eating right - limiting the calorie content of your meals. At the same time, the diet should be varied and complete - prohibitions are prohibited.

We offer you several rules, following which you will definitely get rid of extra pounds:

Stop overeating

Sometimes it is very difficult to stop and not ask for more. But difficulties are given to us so that we can overcome them. Do not forget that additional stress on the stomach leads to a slowdown in metabolism and disruption of digestive processes. The body should easily absorb as many nutrients as it received at breakfast, lunch or dinner. If this does not happen, a “side effect” of overeating occurs – weight gain.

The diet should be balanced

It will only be like this if there is an optimal ratio of proteins, fats and carbohydrates (1:1:4). When creating a menu, think about how a particular dish may affect your figure - this will save you from the temptation to make the wrong choice. And remember: healthy food can and should be tasty and varied.

Control first

This doesn't mean you have to beat yourself up every time you want something special. Just make sure that the calorie intake per day does not exceed the value calculated by a specialist. For these purposes, you can keep a special diary where you will write down everything about everything: what you ate, when, what the energy value was.

Eat more often, but less

The best option is 4-5 times a day in small portions. By stretching the stomach, we teach ourselves to overeat. It is better to increase the number of healthy snacks than to load yourself with food that cannot be fully digested.

Don't forget about fiber

Coarse fibers are not absorbed by our body, but they promote satiety and perfectly cleanse the intestines. Our diet must include foods rich in this complex carbohydrate. It will help normalize the functioning of the gastrointestinal tract, overcome hunger, and remove waste and toxins. There is especially a lot of plant fiber in bran, legumes, whole grain bread, berries, dried fruits, and cereals.

Choose only healthy fats

To lose weight, we consciously reduce the amount of fried and fatty foods. But don’t forget about polyunsaturated fatty acids Omega-3, 6 and 9. They are found in avocados, nuts, vegetable oils, and fish. One tip: be aware of the calorie content of these foods and exceed your daily allowance.

Forget about unprofitable sweets

Namely, products made from white refined flour, cakes, sweets and other sources of simple carbohydrates, which turn into new kilograms. Replace them with healthy mousses, jellies and other desserts made from berries and fruits. If you love chocolate, don’t forbid yourself from it – buy a bar of the dark, bitter delicacy. A couple of squares before 16:00 will only benefit you.

How to replace sugar? Instead, you can use stevia, a natural sweetener that contains no calories.

Consume less salt

How can you properly lose 20 kg? Eat less salty foods to protect yourself not only from obesity, but also from hypertension and joint diseases.

More water - less weight

Water not only helps satisfy hunger, but also helps cleanse the intestines and starts metabolism. Drink 1.5 to 2 liters a day to improve metabolism and get rid of constipation.

Alcohol - only on special occasions

Alcoholic drinks whet the appetite and are themselves very high in calories - especially strong ones. A glass of wine on holidays is the best option for those who do not want to deny themselves small pleasures.

A complete diet must include:

Berries - it is better not to heat them so as not to destroy the vitamins.

Vegetables – they can be eaten raw, stewed, steamed or baked. Frying in oil adds calories to the product.

Cereals – unpolished rice will help normalize metabolism, and buckwheat contains many proteins and amino acids that are beneficial for our body.

Legumes – for example, beans, lentils. The latter does not contain fat, and it also contains a lot of “slow” carbohydrates, which promote long-term saturation.

Sources of protein are fish, lean meat, eggs, cottage cheese and other dairy products. There is even protein in greens - spinach and parsley.

Fruits - they will be an excellent basis for a healthy and light snack and a good alternative to sweets.

In this article, we told you how to lose 20 kg without dieting, and found out that very quickly you can only get health problems. Our specialists will tell you even more about proper nutrition and the features of diet formation. We will help you start a new life - without overeating, excess weight and dissatisfaction with yourself. Start your journey to an ideal figure with safe changes and healthy food with us.