Obese and overweight people have the opportunity to lose 20 kg per month at home and put themselves in order. The work is difficult, but the expected results are worth the effort.
Probably, not every person will be able to lose 20 kg per month at home. Those whose body weight is so much or more in excess of their permissible norm will be able to quickly lose so much weight. It is believed that men must subtract 100 from their height in centimeters, and women 110 to calculate their ideal weight in kilograms. If your current weight is 20 or more kilograms more than the recommended norm, it's time to start losing weight.
Most likely, you have gained extra pounds due to poor diet and a sedentary lifestyle. In this regard, the main ways that will help you lose 20 kg in a month will be a special diet and exercise. Do not believe in the power of miraculous drugs that are actively advertised on television and on the Internet. Only hard work on yourself will lead to the desired result.
To lose 20 kg per month, you will have to lose more than 600 g per day, and this requires a serious approach and largely depends on the characteristics of each individual organism. That is why some people manage to lose such weight not in one, but in 2-3 months or even more. The main thing is not to give up and stubbornly go towards your goal. Start with a few major changes: give up sugary and fatty foods, bad habits and a loose or, conversely, sedentary lifestyle, stress and any negative emotions.
Eat a fruit and vegetable diet. Its peculiarity lies in the fact that your main dishes in the monthly diet will be vegetables and fruits. Their choice depends on your own preferences, but it is advisable to eat 2-3 different fruits or vegetables for breakfast, lunch and dinner. You can drink low-fat kefir and green tea. At first, such a diet can be very depressing, but later you will feel lightness, cheerfulness and a surge of strength, and the extra pounds will quickly begin to go away.
Start doing a set of weight loss exercises. All major muscle groups should be trained without exception (suitable exercises can be found on the Internet). You can work out in the gym or at home. The most important thing is to do at least 15 reps in 3 sets for each exercise to burn excess fat quickly. Exercise at least 4 days a week and divide them into different muscle groups. For the rest of the time, do cardio activities such as swim, run, or pedal your bike.