How long does it take to lose 20 kg? Secrets of healthy weight loss. What affects the rate of fat burning

Before we talk about how to lose 20 kg, let's figure out under what conditions weight loss is really necessary. After all, the main goal when losing excess weight is to gain the desired attractiveness and restore health. The result of grueling hunger strikes can actually be unattractive excessive thinness and loss of health.

To calculate the optimal weight for the corresponding height, we use the slightly modernized formula of Paul Broca, proposed by him back in the 19th century. Broca believed that to calculate the optimal weight, you need to subtract 100 from your height in centimeters. However, today this formula is considered the most suitable for calculating weight in older people, and women from 18 to 50 should subtract another 5-10% of the weight from the result obtained.

Of course, the result is quite approximate, because there are also such important indicators as body type (asthenic, normosthenic and hypersthenic) and growth gradation. You can calculate weight more accurately using the Quetelet index. So, if the resulting result really greatly exceeds the optimal norm, and you are determined to lose weight, you need to decide how to lose weight correctly. After all, all the stories about how to lose 20-30 kg in a month, supposedly without harm to health, always raise legitimate concerns.

First, let's figure out how the process of losing weight proceeds. This is very important, because an incorrect diet is fraught with health risks and the rapid return of lost kilograms after it ends. And if you decide to lose 20 kg in 20 days or 2 weeks, think about whether this is too rapid weight loss? So, first things first.

When losing weight, fats are broken down and transported through the blood using proteins. The compounds of proteins and fats are quite large, and because of this the blood becomes viscous, so you must drink a lot to thin the blood. Protein distributes fat to either the liver or muscles, depending on whether you exercise alongside your diet.

So, if you don’t move much, the entire burden of burning fat will fall on the liver, and its resource is not infinite. Some fat will be deposited in it, forming fatty hepatosis. In addition, cholesterol plaques will be deposited in the walls of blood vessels, which greatly increases the risk of heart attack. Therefore, the diet must be supplemented moderately with physical activity.

Reaching the muscles or liver, fat burns, forming carbon dioxide and water, so when fat is burned, the volume of fluid increases, and if you lose weight too quickly, swelling may form. To prevent this from happening, it is recommended to lose weight by no more than one and a half kilograms per week. In our case, to achieve weight loss of 20 kg, it is advisable to spend at least 3 months. This will help avoid other problems associated with sudden weight loss - headaches and dizziness.

Don't forget about your hair, nails and skin, they also suffer greatly during a sudden weight loss. The hair becomes dull and brittle, the skin dries out and looks gray and flabby. All this suggests that in the process of losing weight you should follow moderation and not chase results to the detriment of your health; you need to lose weight gradually and intelligently. If a diet for losing 20 kg promises you to get rid of it in 2 weeks, you should think first about your health.

So, we found out that protein is needed to burn fat, so if you have a protein-free diet, the body will begin to draw on its own reserves, and you will lose weight due to the destruction of muscle tissue, especially when combining the diet with heavy physical activity. It is also worth noting that for every 10 kg of excess weight, in addition to lipocytes (fat cells), there are approximately 1 kg of other cells, which, when losing weight, go away very slowly or do not disappear at all.

Therefore, with a sudden weight loss, the body does not have time to rebuild itself, and various problems arise: external defects, for example, stretched skin, or internal ones, such as impaired kidney function, metabolism, problems in the functioning of the cardiovascular system. Considering all of the above, we can conclude that it is best to lose 20 kg in 3 months.

How to lose weight correctly?

Everyone knows that a person loses weight only under one condition - when more energy is spent than is received. There is no other option. Therefore, we need to achieve exactly this effect. This can be organized in two ways: increase physical activity or reduce the amount of calories entering the body through food intake. If we want to achieve weight loss of 20 kg, it is best to combine both of these conditions.

One of the common causes of obesity is a sedentary lifestyle. Exercise is an important part of the weight loss process. Physical activity effectively burns fat, and also improves tone, brings pleasure and generally improves well-being. After all, very often it is a depressed mood that forces us to regularly visit the refrigerator and, as they say, “eat” our stress.

At the same time, it is not at all necessary to exhaust yourself with heavy physical activity; this will not be beneficial in the end - you may quickly get bored and you will completely give up trying. You need to do something that you really enjoy. You can, for example, walk more often. If possible, walk to and from work and avoid using the elevator. You can sign up for a swimming pool or fitness class. In addition to the wonderful tone, it will take you a lot of time and take you away from the refrigerator for a long time. If you are too lazy to do gymnastics, just dance.

The second mandatory point in losing weight is a balanced diet. It is balanced that is important. Here the emphasis should be not so much on the amount of food consumed, but on its proper layout and low calorie content. Remember that malnutrition is dangerous to your health.

What you can and should eat when losing weight

To achieve weight loss of 20 kg, let's figure out which foods must be present in the diet and at the same time have a fairly low calorie content. Some of them are even credited with the so-called negative calorie content, because to digest them the body will spend more energy than it can extract from them. Such products include:

berries (currants, cranberries, blueberries, watermelon and others). It is better to consume berries fresh; for example, fresh berry juice is perfect;
vegetables (especially white cabbage, broccoli, cucumbers, zucchini, eggplant). Almost all other vegetables are also low in calories. Just remember that it changes depending on the cooking method. Dishes made from fresh vegetables, such as salads, will have the lowest calorie content. When frying, the calorie content increases because the product loses water and becomes saturated with the fat or oil with which you cook. It's best to steam it;
greens (dill, parsley, sorrel, celery, etc.). They will give your dishes taste and smell, enrich them with vitamins;
spices. Their most important positive quality for weight loss is that food seasoned with spices requires less added salt. After all, salt, as you know, is the worst enemy of weight loss. It retains water in the body and thereby inhibits carbohydrate-fat metabolism. Cinnamon can be a good sugar substitute;
green tea. The body spends about 60 calories to absorb a glass of this tea.

However, you should not get carried away only with low-calorie foods; the body necessarily needs more nutritious ones. This list includes:

cereals (mainly rice and buckwheat);
legumes (beans cleanse the body well and remove toxins);
protein (chicken fillet, eggs, sea fish);
dairy products (in particular cottage cheese and milk, they are an essential source of calcium);
fruits (rich in vitamins, contain fructose, will help replace sugar).

Keeping a diet

Now nutritionists offer a lot of different ways to quickly lose 20 kg. Among the general recommendations of all diets, the following can be highlighted: you need to give up or sharply reduce the consumption of salt, sugar, confectionery and all flour products, alcohol, carbonated drinks and many other harmful and high-calorie foods, such as mayonnaise, sauces, chips, etc. It is also recommended to stop eating food three hours before bedtime, and switch to fruits in the evening. Once you choose a diet, try to strictly adhere to it. Any extra product introduced without permission or disruption of the alternation of meals will lead to a decrease in results.

One of the accessible and simple diets is Dr. Laptev’s diet, which allows you to lose 20 kg in 2 months. The first three days we drink only liquids: water, tea, juices, 6 glasses in total. Then we switch to a limited amount of food - 600-1000 g and 1 liter of liquid. We eat in 4 doses with a teaspoon. At the same time, we exclude from the diet such products as lard, sour cream, flour, alcohol, etc.

The Japanese diet, designed for 2 weeks, is now very common. You will learn how to lose a couple of kilograms in a week by using an express diet based on one product. This could be cabbage, bananas, cucumbers, rice and more. They usually sit on a one-component diet for about a week, but no longer than 14 days. The English diet is very effective, but at the same time very strict; it involves the separate consumption of proteins and carbohydrates in combination with fasting. You can also try celebrity diets.

They are usually designed for gradual weight loss and are not harmful to health. After all, for such slender beauties as Madonna or Heidi Klum, health, of course, is not the last priority. In any case, no matter what diet you choose, always try to find out more about it first and be sure to read reviews

You can only lose 20 kg if you have serious motivation. The most effective diets in the fight against excess weight are considered to be “Minus 20”, “Twenty”, “20 kilograms down the drain”, as well as balanced nutrition from Sasha Mamaeva from the TV series “Fizruk”. All of them are based on the principle: “eat less - move more” and provide for a complete rejection of flour, sweet and fatty foods. The amount of fluid consumed should be increased, and the amount of food eaten should be reduced.

The fastest and most lasting results are achieved by the “Minus 20” diet. If you strictly follow all its rules, you can actually lose 20 kilograms within a month, and then eat your usual foods for a whole year and not gain weight. Thus, the famous TV presenter and sex diva Anfisa Chekhova, using this technique, lost 20 kilograms. A photo of the actress, who appeared at the presentation of her new program two months after giving birth, can be seen below.

The principles of the diet are as follows:

Give an enema the day before or take a saline laxative.
Under no circumstances should you switch days or replace recommended products with similar ones.
Drink as much water as possible.
Avoid sweets and alcohol.

It is better to start the diet on Monday, having given a cleansing enema the night before or taken a laxative. Before entering fasting days, purchase all the necessary products and food containers that you will then have to take to work. Hang the diet menu in a prominent place and find strong motivation to follow it. Don't panic if you feel weak, dizzy, or see rashes on your skin. These are all side effects of malnutrition that will go away once it stops.

Diet menu "Minus 20 kg"

Those who need to lose 20 kg must strictly adhere to the following diet:

The first, second and third weeks are identical.

First day:

drink 1 liter of milk and 200 ml of tomato juice.

Water is allowed in unlimited quantities.

Second day:

Breakfast: a piece of black bread, 20 g of butter, coffee with cream and honey.

Lunch: 100 g of boiled meat with broth and the same amount of hard cheese and black bread.

Dinner: two boiled eggs.

The third day:

Breakfast: a couple of apples or peaches.

Lunch: borscht without meat and potatoes.

Dinner: salad with tomatoes and cucumbers. Tea with honey.

Fourth day:

Breakfast: coffee with cream, a piece of hard cheese.

Lunch: 100 g of boiled meat or fish, a slice of bread, 2 eggs.

Dinner: a glass of kefir.

The fifth day is the same as the second.
The sixth one is the same as the third one.
The seventh is like the fourth.

The fourth week is especially difficult. The diet these days consists of the following products:

Monday: 2 kg of apples.
Tuesday: 2 kg of boiled chicken.
Wednesday: 2 kg of cucumbers and tomatoes.
Thursday: 1 kg of boiled beef.
Friday: half a kilo of hard cheese and a bottle of mineral water.
Saturday: a liter of kefir, two eggs, 200 g of boiled fish.
Sunday: 1 bottle of natural wine and 1 kg. hard cheese.

Those who managed to lose 20 kg with the help of the diet write reviews about it as a tough but effective remedy. Severe discomfort is felt only in the first week. Then the body begins to adapt and the unpleasant sensations gradually soften. The greatest amount of weight is lost in the first and last weeks. In the first - about 7 kg, in the last - 10 kg or more.

The basis of the “Twenty” diet is drinking plenty of fluids and small portions

The “Twenty” method nutrition system is suitable for those who urgently need to lose 20 kg. But remember, accelerated weight loss is only possible if you are in excellent health. That is, other than obesity, you should not have any serious diseases.

We offer an approximate menu for this diet.

On days 1 and 2 you are allowed to eat only the following foods:

Tomato juice - 250 ml;
200 g bread;
Cow's milk - 2 l.

Days 3 and 4:

8 am - honey, coffee and bread and butter;
12-00 - 100 g of fish, a glass of meat broth, black bread;
16-00 - tea with honey;
19-00 - kefir, boiled meat, sandwich with cheese and butter.

Days 5 and 6:

8-00 - a couple of oranges;
12-00 - beet salad and vegetable soup;
17-00 - a few apples;
19-00 - vinaigrette, tea with honey, bread.

The duration of the diet is 21 days. While using it, you must take multivitamins and constantly be under the supervision of a doctor.

“20 kilograms down the drain” - an effective and gentle diet

The most gentle of all fast-acting diets is considered to be the “20 kilograms down the drain” nutrition system. With this diet, it is possible to lose 20 kg within a month, losing 4-5 kg per week. At the same time, there are no strict restrictions on the amount of food eaten. The menu consists of fruits and proteins, and does not require any culinary skills. We offer a weekly option.

Monday:

Breakfast: soft-boiled egg, 2 apples;

Lunch: apples and oranges in any quantity;

Dinner: boiled chicken, orange juice as much as you want.

Tuesday:

Breakfast: fried veal, water.

Lunch: meat broth, juice. Everything without restrictions.

Dinner: oranges and grapefruits.

Wednesday:

Breakfast: orange and chicken.

Lunch: cheese and tomato salad.

Dinner: fried meat and tea without sugar.

Thursday:

Breakfast: eggs, grapefruit.

Lunch: fruit salad.

Dinner: vegetable salad with meat.

Friday:

Breakfast: citrus fruits.

Lunch: lean borscht without potatoes, green peas.

Dinner: fried fish, salad.

Saturday:

Breakfast: coffee with a sandwich.

Lunch: watermelon.

Dinner: melon.

Sunday:

Breakfast: vegetables and fruits in any quantity.

Lunch: Chicken salad and tomato.

Dinner: vegetable soup, fruit.

This nutritional method involves active sports and physical activity throughout the day.

How Mamaeva lost 20 kg

The young Russian actress Polina Grenz, who plays the role of the main character in the series “Fizruk,” has had problems with excess weight all her life. As a child, she was teased “Linka is a belly drummer”, and later called “fatty” or “fat”. Filming in the series brought fame, but did not help get rid of children's complexes. After another unsuccessful romance, the girl declared to the whole country: “I want to lose 20 kg, no matter what!” And indeed, after a couple of months the audience simply did not recognize her, and “Greyhound” (or Arthur Spelnik) had already seriously offered his heart.

How to lose 20 kg in 20 days? Every woman has at least once faced the need to lose extra pounds. In addition to the external factors that all beauties chase, there is also such an aspect as health. Doctors often require you to lose excess weight so that the healing process can proceed more actively. Looking at such numbers, the question arises: is it possible to achieve results without harm to the body? If you follow all the rules of the diet and consult a specialist, losing weight will be safe.

Where to start losing weight? Before you lose 10 kg, you need to prepare your body to get rid of excess weight. To achieve good results, you need to start with cleansing procedures. To get rid of toxins and waste that poison the body, you can resort to popular methods based on the use of bran, vegetable juices, and sorbents. Any diet should begin with cleansing the intestines. This way it will work more efficiently, and at the same time you will lose a couple of kilograms during the procedures, which will be a great start.

To lose 20 kg in 20 days, you will have to reconsider your diet and sleep patterns. Bad eating habits will not allow you to effectively get rid of extra pounds. You need to forget about snacks and tea parties with cookies, buns, sandwiches. Nutritionists advise not to drink liquids with food, especially tea and coffee.

However, even in order to lose 20 kg in 20 days, you do not need to starve. Instead of snacks, small meals are provided that will be balanced in terms of calories and nutritional value and will not harm the figure.

Sleep plays an important role when losing 20 kg in 20 days. You need to sleep at least 7 hours a day with slight adjustments to the individual characteristics of the body. Studies have shown that women who sleep 4 to 6 hours a day suffer 20% more often than those who sleep 7 hours. There is no need to look for excuses under the guise of having a child or having a hard job. If you don't stop paying attention to your health, your body won't respond to your desire to lose weight.

Basic Rules

Twenty kilograms is a lot, and you will have to make an effort to lose them. You need to follow simple rules and follow a diet. You need to eat often, but in small portions. Eating every 3 hours is considered ideal. This means that if you have breakfast at 9-00, then the second breakfast will be at 12-00, lunch at 15-00, etc. At the same time, the number of calories per day is limited, that is, with frequent meals, you will have light diet food, from which you will lose pounds rather than gain them. The last meal should take place at least 4 hours before bedtime, but no later than 20-00.

All food must be subjected to minimal heat treatment, preserving nutrients. Among the cooking methods, preference should be given to boiling, stewing and baking. It is better to avoid frying in oil or in a dry frying pan.

Every morning you need to drink one glass of warm water on an empty stomach, adding a slice of lemon is allowed. This starts the gastrointestinal tract, and food is digested faster and more efficiently.

What you will have to exclude from your diet:

potato;
milk with fat content higher than 2%;
products made from premium flour;
coffee;
sugar in any form.

After the first week of the diet, you need to skip one of the meals except breakfast. This means that on Monday you skip second breakfast, on Tuesday afternoon snack, on Wednesday lunch, etc.

The diet, with which you can lose up to 20 kg, is designed for 20 days and belongs to the strict category. You need to eat only approved foods, drink plenty of water and sleep at least 7 hours. The number of calories per day is calculated individually, it depends on age, current weight, desired weight and lifestyle.

If you play sports three times a week, then you won’t be able to get by with 1200 kcal per day, since the body will need fuel to carry out physical activity.

It is advisable that a nutritionist create a program for you, but you can easily get by with calculators from the Internet.

Diet when dieting

On a low-calorie protein diet, you need to consume as much fiber and water as possible. The ideal product is natural vegetables and fruits. Dietary fiber contained in fresh vegetables helps improve digestion and regulate metabolism.

Apples contain up to 25% oxygen, a lot of vitamins and no fat at all. However, these fruits must be consumed correctly. They should not be mixed with the main meal; you should not snack on an apple for a lunch of meat and asparagus. The best time for apples is afternoon tea, from 16 to 17 hours. They improve metabolism and help normalize water balance. If you combine apples with kefir, their effect is enhanced. The kefir-apple diet is considered an ideal fasting day. For those who want to lose 15 kg, unsweetened green apples are suitable, as they have less sugar content.

There are practically no restrictions among vegetables. Cauliflower, asparagus, radish, cucumber, peppers, lettuce, beets, carrots, spinach, and peas are allowed. To digest these foods, the body has to expend a large amount of calories. Fiber has a beneficial effect on the functioning of the gastrointestinal tract, which means that the digestion process goes faster and excess does not linger in the body. If you adhere to proper nutrition, you can lose 5 kg in 20 days only by cleansing and normalizing metabolic processes.

During the diet, you need to actively eat citrus fruits; they saturate with moisture and vitamins, and also help eliminate toxins. When insulin levels drop in the afternoon and sugar levels provoke hunger, you need to eat a slice of grapefruit, lemon or orange to stop hunger and normalize insulin levels in the blood.

When eating grapefruit, you need to take into account that not only the sweet pulp is useful, but also the bitter white films. They contain flavonoids that are valuable for weight loss. If you eat grapefruit for dinner every day, you can lose 10 kg in 20 days.

How do oatmeal, green tea and spices help you lose weight?

It is better to have oatmeal for breakfast; this is universal advice from nutritionists for those who want to lose weight and normalize metabolism. It contains slow carbohydrates that break down over several hours, slowly releasing energy and saturating the body for a long time. To cook healthy porridge, you will have to stop adding butter and sugar. Instead, you are allowed to add fresh fruit and a spoon of honey. Oatmeal with water has no restrictions, and adding a spoonful of milk will make it more nutritious.

Plain green tea contains beneficial antioxidants that help remove toxins from the body, helping you lose weight. During intensive weight loss, you need to drink at least 5 cups a day. Green tea burns up to 70 calories! By following just one diet, you can lose 10 kilograms in 20 days. Forget about packaged juices from the store and drinking yoghurts! They contain huge doses of sugar, which only aggravate problems with the intestines and excess weight.

How to lose 20 kg if you are constantly hungry? In the absence of contraindications from a gastroenterologist, it is recommended to use herbs and spices during the diet. They perfectly remove the feeling of hunger, make any dish tasty and help you lose weight. Ginger perfectly tones and improves digestion, cinnamon helps regulate blood sugar levels, red pepper speeds up metabolism.

If you really want to eat in the evenings, but your daily calories are running out, then you can eat a tomato. This is a low-calorie, nutritious product that fills you up and gives you strength. With this snack you will be able to lose 15 kg.

Below is a sample menu designed to help you lose 20 kg. Any animal protein can be replaced with a similar protein with the same characteristics (proteins, fats, carbohydrates). All cereals are interchangeable, except for semolina, it is better to avoid it. Any fruits and vegetables for a snack can be changed according to your taste and discretion.

Menu for diet for 20 days

Monday. Breakfast: a glass of warm water, half an hour later 2 boiled eggs with 150 g of low-fat cottage cheese, green tea with lemon. Second breakfast: low-fat natural yogurt with berries. You can take frozen strawberries, blackberries, lingonberries. Pre-defrost overnight in the refrigerator. Lunch: 200 g of boiled chicken, 100 g of green beans, whole grain toast with cheese. Afternoon snack: green apple with a glass of kefir. Dinner: chicken goulash with carrots and onions, gelatin dessert with cocoa and honey.

Tuesday. Breakfast: a glass of warm water, scrambled eggs, whole grain toast, tea with honey. Second breakfast: oatmeal with kefir and fresh berries. Lunch: cucumber and tomato salad with onion and black pepper, for dressing with half a spoon of olive oil and vinegar. Boiled salmon with lemon, 200 g. Afternoon snack: 2 oranges. Dinner: boiled turkey, 200 g, spinach, cranberry sauce. Green tea with ginger and cinnamon.

Wednesday. Breakfast: a glass of warm water, oatmeal with fresh berries without milk, green tea. Second breakfast: rice pudding with cocoa, ginger drink. Lunch: 100 g of boiled beef, asparagus, garlic sauce. Afternoon snack: kefir, green apple. Dinner: low-fat vegetable broth. Sandwich made from whole grain toast and beef with natural yoghurt, garlic and pepper sauce.

Thursday: a glass of warm water, rice porridge with a spoonful of milk. Second breakfast: freshly squeezed carrot and apple juice, bran with kefir. Lunch: 200 g of white sea fish, carrot and cabbage salad with olive oil and spices. Afternoon snack: green apple, green tea. Dinner: 200 g shrimp, fresh cherries with low-fat yogurt.

Friday. Breakfast: a glass of warm water, 2 boiled eggs, whole grain toast with 1 piece of cheese. Second breakfast: muesli with kefir, 150 g. Lunch: chicken soup with barley, carrots, onions. Fresh vegetable salad without oil. Afternoon snack: oatmeal pancake with coconut flakes. Dinner: apple, glass of kefir.

Saturday. Breakfast: a glass of warm water, oatmeal with water and berries, green tea. Second breakfast: whole grain toast with cheese, a glass of kefir. Lunch: vegetable broth with boiled egg, spinach. Afternoon snack: grapefruit, green tea. Dinner: seafood salad with lemon, a glass of boiled rice.

Sunday. Breakfast: a glass of warm water, oatmeal muesli with low-fat natural yogurt. Second breakfast: green tea with ginger, a glass of boiled buckwheat. Lunch: chicken fillet baked with pineapple, 200 g. A glass of boiled rice, 1 cucumber. Afternoon snack: salad and fresh vegetables, orange. Dinner: 200 g of cottage cheese with low-fat sour cream, green tea.

How to lose weight with a diet?

If you follow the prescribed diet, how to lose 10 kilograms in 20 days will become an achievable goal. In addition to diet, you must engage in physical activity, otherwise losing weight will not be as effective. For those who have health problems, walking at a brisk pace, at least 1 hour a day, is suitable.

The first 15 kg are always easier to lose, since the body happily gets rid of unnecessary fat, water and toxins, switching to proper nutrition. You will feel light, and the look in the mirror will inspire you to new efforts. It will be harder to lose the next 15 kg; you will need the help of trainers, since you won’t be able to achieve great results by restricting your diet alone. Only a combination of sports, sleep patterns and diet will help you achieve your dream figure.

In pursuit of a slim figure, everyone faces several questions at once. First of all, they concern ways to lose weight, but many are also interested in exactly how much it can be reduced.

First of all, it is important to remember that there are no specific rules and each has its own scheme. Therefore, when figuring out how much weight you can lose in 20 days and how to do it correctly, you need to take into account that everyone’s results may be completely different.

How much weight can you lose in 20 days?

First of all, let's try to find out how many kilograms you can lose weight in 20 days. The limits range from 2 to 20. But note that the norm for weight loss is 5-6 kilograms per month. Accordingly, during the specified period you can lose up to 4 kilograms without fear that complications will arise. What explains this?

The fact is that to lose weight you will have to follow a diet. The most correct would be a balanced diet. With it you can get rid of 4-5 kilograms per month. If the question of how to lose more weight in 20 days is being resolved, you will have to use mono-diets and other, not always useful, options. It is very difficult to do them correctly, and few people succeed in getting out of them. As a result, the weight comes back with even more excess.

The same can be said about exercise. If you ask a trainer how to lose weight in 20 days without dieting, most likely he will offer you the most effective option:

Cardio training in the morning;
afternoon plum exercises;
you will have to train every day;
It will take at least an hour.

Even non-professionals can see that it will be very difficult for a beginner to fulfill these requirements. Accordingly, you will have to limit yourself to training every other day in a reduced mode and reduce weight gradually.

Diet to lose weight quickly in 20 days

If you still don’t give up on figuring out how to quickly lose weight in 20 days, try reviewing your diet. You will forget about cakes, pastries, fried meat, smoked meats, canned food and, of course, alcohol. You will have to eat vegetables, fruits, unrefined grains and greens.

Please immediately note that a diet to lose weight in 20 days may include all permitted foods, but in limited quantities. You can take one and eat it for 3-4 days. Then it will turn out to be a mono-diet. Not always useful, but very effective.

You can also use all permitted products, but significantly reduce portions. An even more pronounced effect will be if you sit on a very strict diet for one day, that is, on fasting days.

Having found out whether it is possible to lose weight in 20 days, let’s try to figure out how to increase the effectiveness of your training and diet without harming your health. If you need quick results and don't have much time, use . , are unique drugs for weight loss. As a result of their use, the following effect occurs:

weight loss;
breakdown of fats;
acceleration of metabolism;
decreased appetite.

They must be taken in accordance with the instructions, so if you have not yet chosen fat burners, it is better to contact professionals or trainers and consult with them on how to lose weight thanks to dietary supplements.

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 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.