How to lose 20 kg in a month. Success story: how I lost 20 kg in 2 months without dieting

How many kg can you lose in a month?

You can lose weight (kilograms) not only due to fat, but also:

precious muscles (which are important because they are what make up the beauty of the body)
water

And in reality, by losing all this together you can really quickly reach the desired number on the scales.

But! Question - what is the use of the desired arrow on the scales? I don’t know, 40 kg or how much do you need there?))

Do you think this necessary number on the scales is what makes up the beauty of your bodily forms?

Who, excuse my French, gives a crap about knowing how much you weigh, what your weight is, what the arrow is on the scale that only you look at? We all don’t care – take off your rose-colored glasses.

A person's appearance is assessed visually in real life by looking at oneself in the mirror, looking at the person.

Here are examples of people who are stupidly losing weight and for whom the right arrow on the scale is important:

Such girls/women and men (if any) do not value their muscle tissue.

This is why, in principle, losing weight anyhow, in my opinion, is not the right strategy... the right strategy (in my opinion) is to lose (burn) mainly fat, which is the culprit of all troubles.

And try to preserve muscles (muscle tissue) as much as possible. This is the approach I recommend to everyone!

Conclusion: Not leather! Not fat! Not bones! Unnecessary arrow on the scale! Namely, the presence of muscle tissue on the body (the presence of muscles) with a low percentage of fat manifests visual beauty.

Advice from nutritionists

Many people who are overweight at some point say to themselves: “That’s enough!” And they can be understood. After all, excessive weight is not only poor health, poor immunity, a tendency to various diseases, but also simply a huge discomfort.

Imagine that every minute we carry a bag of weights with us! People often think about losing weight before the spring-summer season in order to feel ready for summer.

Of course, you want to lose a lot of weight and quickly. However, this process requires careful planning and strong self-discipline in executing your plans.

Fast diets are doomed to fail. Here's why this happens:

First of all, following a strict diet for a certain limited period usually requires exertion of all forces. When the diet ends, your eating habits remain the same, and the desire to relax and recover only increases your appetite. Therefore, the weight soon returns back. Often, it increases in such a situation;
In the spring-summer period, a person does not receive enough nutrients, and during a diet this imbalance only intensifies. Therefore, forced weight loss can greatly worsen a person’s health.

Therefore, you should not count on lightning-fast weight loss. It is possible to lose weight, but the body's metabolism may be disrupted.

In addition, severe sagging skin and other health problems are possible. Therefore, you need to tune in to a slow but steady process of losing weight, which can range from two to five kilograms per month.

Here are some tips from nutritionists to improve the efficiency of this process.

First of all, do not forget about vitamins and other substances beneficial to the body. With a decrease in nutritional intensity, their intake is sharply reduced and this deficit must be replenished. Nowadays, high-quality vitamin complexes can be bought, for example, at a pharmacy;
Eat balanced diets. Often, nutritional options are offered that are virtually free of, for example, carbohydrates. But these substances are necessary for the body, as they participate in the process of fat breakdown. In this case, you can compensate for their deficiency with the help of complex carbohydrates, which are found, for example, in various cereals;
Avoid losing weight based on a specific date. In this case, the continuity of this process may be disrupted. It is better to lose weight constantly, while fulfilling all the necessary requirements. Try to consolidate those eating habits that contribute to this process and this will lead you to an impressive result.

OK. How much fat can you burn in a month?

Fat does not burn as quickly as you (and all of us) would like.

The numbers by which you should or should lose weight per week in order to primarily burn excess fat (without muscle tissue, precious muscles) are 0.5-maximum 2 kg per week, preferably 0.5-1.5 kg.

So draw your own conclusions from this: how much fat can you burn in reality in a month.

Let's say 2 kg/week. We have 4 weeks in a week. 4x2 = 8 kilograms per month, Karl, month.

And then)) these are only approximate guidelines, because with each month fat burning will slow down, there may, in principle, be breakdowns, a plateau may occur (stopping fat burning), a lot of things can happen.

So sorrow…

And woefully, the advisers on the Internet guarantee you 10-15 kilograms in a week. And laughter and sin))…

And people are being led. Super technique - but you probably don’t understand some kind of bullshit here =)

Guys and girls, stick your head out of... and don’t do nonsense, don’t look for easy ways, they don’t exist.

How to lose weight correctly

There are a large number of different methods for losing weight. Let's list some of them here.

Diet

The first breakfast should consist of carbohydrate-based foods. This is necessary in order to stock up on energy for the coming day. You can take 1 cup of any porridge with 1 teaspoon of any unrefined vegetable oil. You can eat 6-8 tablespoons of muesli with nuts. You can also take one egg or 50 grams of low-fat cottage cheese and a glass of some fermented milk drink. You can afford a cup of tea. Coffee without sugar is also allowed;
For second breakfast, 1 fruit or a glass of yogurt is suitable;
Let's talk about lunch. Vegetarian soup, you can afford 90 g of turkey (can be replaced with chicken or lean fish). Take 200 g of fresh or boiled vegetables. To them you need to add one teaspoon of some unrefined vegetable oil;
In the afternoon you can drink 1 glass of yogurt;
For dinner you can do almost the same as for lunch, but minus the soup;
An hour before bedtime, a glass of kefir or yogurt is allowed;
It is important for your health to actively drink water throughout the day. It is important to drink so much that you have 30 milliliters of clean water per kilogram of your weight;
When preparing foods, all basic techniques are acceptable, except for frying them.

How to change your diet to the right one

It is advisable to make it less fatty. Why is this necessary? Satiety depends very little on fat content, but the calorie content of fatty foods is much higher;
Try to eat less sugary foods. One of its serious disadvantages is the ability to provoke increased appetite;
You need to reduce your desire to eat treats;
Eat more slowly;
In food, you should try to appreciate the taste, and not swallow it whole;
By making meals more frequent, it is possible to reduce the calorie content of consumed foods by about 15 percent;
Give preference to dishes that are slightly smaller than usual;
Eat fiber or dietary fiber in larger quantities;
Limit your consumption of alcoholic beverages.

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They say that protein-carbohydrate alternation is the best diet ever known. After studying its principles in the following article, you will understand that this is true. Perhaps this is exactly the nutrition that will lead you to your cherished goal.

Losing weight with special exercises

Let's give an example of an effective set of exercises for this purpose.

Conducting classes:

We do exercises such as crunches. They are needed for the rectus abdominis muscles. They need to be done with the smallest amplitude. We lie down and press our lower back to the floor. Be sure to bend your legs during this movement, place your elbows in different directions and keep your hands behind the back of your head. Raise your head as you inhale. This must be done together with raising the shoulder blades. The chin should be kept raised during this movement. As you exhale, move to the starting position;
Now let's move on to the next exercise, the reverse crunch. As in the previous case, this action is performed with small amplitude. This exercise must be performed while lying on the floor, while keeping your knees bent. By holding our hands behind our heads, we slightly increase the payload of this movement. Elbows should be placed to the sides. As you inhale, you need to rise slightly. While doing this, we raise our head along with our shoulder blades. We do this exercise by slightly raising the pelvis. During exhalation, we move to the starting position;
Body lifts. To perform this exercise, you need to lie on the floor and bend your knees. We place our hands behind our heads. Elbows need to be spread to the sides. When inhaling, you need to slightly raise your torso and, slowly, slowly, rise to your raised knees. As you exhale, we return back to the starting position;
The next exercise is for the legs. Here, the use of a large amplitude during movement is of particular importance. You need to sit on the edge of the chair. While inhaling, we raise our legs towards the body, and while exhaling, we return to the starting position;
We do an exercise for the oblique abdominal muscles. To do this, you need to sit on the edge of a chair and twist your body. All previous exercises are also suitable for this muscle group, but they must be done with small turns.

What affects the rate of fat burning

Fat burning occurs differently for everyone, because... We are all basically different people.

There are many factors that influence how your fat burning progresses:

food (diet)
training (anaerobic + aerobic)
recovery
basically physical activity during the day
floor
age
genetic data
metabolism
and many many others

Therefore, giving specific numbers on how much weight you can lose in a month is, in principle, not entirely correct.

It is correct to give approximate guidelines - as I already gave you a little higher.

But exact, concrete numbers = no, this is absolutely impossible.

Combining proper nutrition and exercise

The most effective and safe method of combating excess weight is a combination of physical activity and nutrition.
In this way, you can lose 3-7 kg per month without risking your health, without experiencing weakness, or suffering from emotional swings. The rules of this mode are simple:

Avoid fast food, fatty foods, sugar, carbonated drinks, and fried foods. Instead, include fresh fruits and vegetables, cereals, dietary meat, cottage cheese, eggs, and nuts in your diet.
It is better to eat often, but in small portions - this allows you to speed up your metabolism, relieve stress on the digestive organs, and prevent weakness and drowsiness after eating.
Periodically take vitamin and mineral complexes to provide the body with the necessary nutrients.
Achievable physical activity is required. The intensity of training should be increased gradually - if you have never played sports, then it is better to start with morning jogging, swimming, long walks and only then move on to aerobics and more complex activities. It is important to include strength training in your schedule, which will help strengthen your muscles.

When people try to lose weight quickly

When people try to lose weight quickly = they, as a rule, arrange sharp and large restrictions for themselves, as a result of which very strong (powerful) stress occurs for our body (body), which begins to think that it is in extreme conditions and starvation is soon possible.

Therefore, our body (body) goes into an economical operating mode.

The body immediately begins to help you, your survival, so that you do not die (la).

How he does it? => bingo! slows down all metabolic reactions in the body, all so that your fat reserves last for a longer time (in other words, it helps you survive).

Your calorie intake

We have understood how to properly start losing weight by creating a healthy calorie deficit for our body, now let's calculate our daily norm.

Let's multiply our weight in kilograms by 9.15
It is necessary to multiply height in centimeters by 3.12
Let's add the two numbers obtained from point 1 and 2 and add 447.8 to them
Multiply the total number of years by 5.7
Subtract from the number obtained in step 3 the number obtained in step 4

As a result of these calculations, we received the number of calories burned by your body in a calm mode. Next, depending on our physical activity, we use an increasing factor:

Daily training or more, a lot of physical activity – 1.9
Systematic physical activity – 1.73
2-3 workouts per week, swimming pool, moderate physical activity - 1.6
Little physical activity, infrequent walking – 1.38
Low active lifestyle – 1.2

We got the daily caloric intake that would keep your current weight where it is now. Proper weight loss is to reduce caloric intake by 350-450 calories per day. It is worth understanding that these numbers are not exact, they are just a guideline of values that you should take into account when drawing up training programs and proper nutrition. Always listen to your body, feel the changes, look at the changes in the values on the scales, remember that the result cannot be quick: having reduced your caloric intake today and worked up a sweat in training, do not think that in the evening the scale arrow will show minus 2 kg. Active physical activity combined with proper nutrition will, of course, give the best results rather than focusing on just one thing.