Unfortunately, over the past decades, a fairly large number of overweight people have appeared. But all of us dream of having ideal body proportions, so they strive to experience various kinds of diets for quick weight loss. Often, people who have a large number of extra pounds wonder how they can lose weight in a month, getting rid of more weight. In such cases, experts warn that within a month(depending on the initial body weight), you can get rid of 12-18 pounds and no more.
How To Lose 20 Pounds In A Month, Nutritional Advice
Nutritionists have developed a special program that allows you to give a clear answer to the question of many who are interested in how to lose weight in a month, while not harming your health.
First of all, it is necessary to radically change the diet. To do this, you need to create a separate notebook in which to write down the monthly menu. It must be remembered that in order to lose weight in a month, you need to significantly reduce the amount of food consumed. In order to correctly determine it, it is necessary to ensure that the food fits into the palm of your hand at one time. Eat such “palms” per day, not more than 6 times.
The next important factor in losing weight in a month is the principle of giving up a significant number of products. First of all, excessive salt intake must be excluded from the diet (while table salt must be abandoned forever). The usual salt should be replaced with sea salt (no more than 3 g / day). All foods containing a large amount of sugar, however, and sugar itself, must be crossed out from the diet.
Rules to Follow on How to Lose 20 Pounds in A month
In order to quickly lose weight in a month and achieve a good result, you must adhere to some rules.
In the morning, you can drink 250 ml of water with lemon (green or white tea, etc.), and after 30 minutes. you can eat any porridge (best cooked with steam).
The next meal is best organized 2-3 hours after the first breakfast. It is recommended that this diet includes foods that contain naturally occurring protein (eg eggs).
Lunch should be no earlier than 2-3 hours after the second breakfast. It should be divided into two meals. In the beginning, it is better to eat liquid foods (soups, smoothies), and after a few hours – solid foods containing animal protein.
Fruit can be eaten between lunch and dinner.
It is also recommended to divide the dinner into two parts. Before 19.00, it is necessary to include in the diet foods containing omega acids and saturated fats (for example, seafood).
In about 30-40 minutes. before bedtime, you can eat some low-fat fermented milk products (for example, natural yogurt).
It must be remembered that in the process of losing weight, all dishes are best cooked with steam or baked.
How To Lose 20 Pounds In 2 Weeks
In order lose belly fat overnight you have to get rid of the hated 10-15 kg once and for all, you can use the advice of experts on how to lose more than 10 kg in 2 weeks. To do this, nutritionists advise not to deviate from the following tips:
During the first 7 days, adhere to a diet designed for losing weight in a week, and during the second week, load your body with intense physical activity (jumping rope, running in place, swimming).
As for nutrition, melon vegetables (pumpkin, zucchini) can be added to the daily diet. Moreover, these products can be used both baked and raw (juices, salads, various kinds of smoothies). Such vegetables well saturate the body with the necessary nutrients, dull the feeling of hunger, while containing a minimum amount of calories.
Another of the most important rules for fast weight loss is proper rest. We are not only talking about night rest (passive), but also daytime (active) rest is of great importance. Hiking outside the city, outdoor sports games will help you achieve quick and effective weight loss in a minimum period of time.
How to Lose Belly Fat In 3 Days
To lose belly fat in 3 days, you need to do it effectively and safely without harming your health. By draining the body of water and burning body fat quickly, you can lose a lot of weight in one day.
However, the diet method of losing weight for more than one day should never be repeated. And it should be noted that if you lose a lot of weight in one day, there is a possibility that you will recover the weight quickly.
Losing or maintaining weight while on a healthy diet is the smart way to go. Long-term lifestyle changes such as a healthy diet and exercise must be combined.
How to Lose A pound a day: Drink a lot of water
If you gonna work on how to lose a pound a day, you need to drink plenty of water. The reason is that if you don’t drink enough water every day, your body will retain excess water to compensate for the lack of consumption. If you are currently not drinking 1.5 to 2 liters of water per day, you should set a goal.
How to Lose A pound a day: You can drink up to 4 liters of water per day.
Are you already drinking 1.5 to 2 liters of water per day? It is recommended to drink 2-3 more glasses of water.
If you drink less water, you may not lose much weight in a day. And drinking a lot of water can make you go to the bathroom more often.
You can drink black coffee, green tea, detox water and herbal tea with water.
You need to increase your physical activity
By increasing your physical activity while exercising, you can be successful in losing weight in one day. Exercising can help you burn more calories and flush out more water and waste from your body.
How to Lose Belly Fat in 3 days, After lunch and dinner, take a brisk walk for about 30-50 minutes.
Snacks should be avoided after dinner. The more you snack, the more difficult it is to lose weight in one day because you don’t have time to burn calories.
If you can’t exercise, you have to work harder at home. Do not simply vacuum. All the furniture needs to be re-arranged, and the floor in the room needs to be cleaned.
Reduce your sodium intake
The more sodium you consume, the more your body retains water, which can lead to body swelling. You should aim to consume less than 3-5 grams of salt per day.
The easiest way to reduce your sodium intake is to avoid eating processed foods. These include ham, sausage, bacon, cheese, sweets, cereals, canned soups, and bread. Salt is also a natural preservative, but the problem with processed foods is that they are high in salt.
To lose weight in one day, consider eating whole, unprocessed foods such as vegetables, fruits, nuts, beans and eggs instead of eating processed foods.
You should reduce your starch intake
Like sodium, starch tends to hold water in the body without excretion. If you want to lose weight in one day, it is important to cut down on starchy foods in today’s meal. To reduce starch consumption, you should avoid the following foods:
How to lose belly fat in 3 days, Food you must avoid
- Ramen, noodles, pasta, cold noodles, udon noodles
- Potatoes, Sweet Potatoes, Sweet Pumpkin
- Bread, cake, cookie, sweets
- Rice, brown rice, barley
How To Lose a Pound a Day: Exercise in the morning
If you exercise in the morning, your metabolism and digestion will start to work more efficiently, and your body will expel waste products faster. You should focus on aerobic exercise, especially if you exercise in the morning.
- Aerobic exercise, such as running or jogging, increases your heart rate and helps burn calories.
- When you wake up in the morning, do 20-30 minutes of aerobic exercise like brisk walking, jogging, and running.
- Exercising before work is more effective in losing weight in one day than exercising after work.
- Don’t exercise too much in the morning to the point that it’s unhealthy. Moderate exercise is enough to keep your digestive system working efficiently.
Drink coffee or green tea in the morning
Drinking coffee or green tea in the morning helps your body flush out water and waste products. Coffee or green tea is good for helping with bowel movements because it is a food that increases urine and excretion production.
You should eat vegetables and fruits that are natural diuretics
To lose weight in one day, you need to flush out all the water and waste from your body. Foods that help flush out these water and waste products are vegetables and fruits.
Choose more vegetables and fruits when planning your meals today.
- Eat vegetables such as celery, parsley, cucumber, lettuce, sprouts, carrots, beets, broccoli, and spinach.
- Eat fruits such as melons, grapefruits, oranges, strawberries, and tomatoes.
You should eat foods that contain probiotics
Probiotics are live yeasts and bacteria found naturally in the body. Foods with probiotics keep the gut healthy and help move digested food through the stomach and intestines.
A small amount of Greek yogurt is enough. And when choosing yogurt, you should choose a product that is low in sugar and has a high number of probiotics.
You can choose a probiotic supplement instead of yogurt. Most lactobacillus supplements are easy to eat, keep your gut healthy, and help relieve constipation.
How to Lose 20 Pounds in Month: Reduce your sugar intake
Reducing your sugar intake is one of the ways to lose weight in one day. Diet Eliminating sugar from your diet is more than half the result of losing weight in one day.
The glucose present in sugar is a simple carbohydrate like fructose. When you consume too much sugar, it is converted to glycogen and stored in adipose tissue.
That’s why sugar is a major factor in visceral fat. Instead of refined sugar, eating fruits, which are foods that contain natural sugars, is a better option.
Reducing your sugar intake is the most important thing to lose weight.
You must not drink alcohol
Have you ever heard of drinking? Because drinking alcohol increases the chances of abdominal obesity, and people who drink a lot of alcohol always have their stomachs out.
If you want to look healthy today or tomorrow, you shouldn’t drink alcohol. Avoiding alcohol to lose weight in one day is a must for your health.
Drink warm water to lose weight
It is recommended to drink warm water to lose weight in order to warm up the body. Warm water helps remove toxins and waste products from the body.
Boosts metabolism and maintains vitality when there are no toxins in the body. Drinking warm water can help you lose weight in one day more quickly.
Processed foods should be avoided
Processed foods include sweets, candies, and chocolate, as well as prepackaged foods such as bread, pasta, and cheese. Even tuna, almond milk and canned foods with added sodium and sugar.
Choose whole-grain bread from a bakery near your home. However, it is important to check the whole grain content carefully, as even very low whole grain bread can be marketed as whole grain breads.
You should also avoid dairy products and foods that are not high in milk.
You should eat lunch and eat less dinner
This is must do on how to lose 20 pounds in a month that Instead of eating a full breakfast, it is important to eat lunch and eat less at dinner. Losing weight in one day Breakfast provides important energy for the day.
However, it is recommended to eat a small portion at lunch and dinner to burn more calories. It may be better to cut your meal in half or not eat either lunch or dinner.
How To Lose a Pound a Day
- There are a few do’s and don’ts to lose weight in one day.
- You should reduce your intake of carbohydrates such as bread, pasta, ramen, noodles, rice, potatoes and sweet potatoes.
- You should eat plenty of protein, such as egg whites that are low in carbohydrates, lean meats, skinless chickens, and beans.
- You should completely avoid unhealthy fatty foods.
- Processed foods, fast foods and carbonated drinks should be avoided.
- You should drink as much water as possible.
- Do not lie down directly in bed after eating.
- It is difficult to lose weight in one day with diet alone. Do at least 40 to 60 minutes of moderate-intensity aerobic exercise. Cardio such as brisk walking, jogging, and running can help.
- If you need a strong workout, swimming is good. Swimming helps you lose weight quickly.
- If you want to know if you lost weight in one day, you need to weigh yourself. And the stomach and intestines must be emptied before the weight is recorded.
If you want to lose weight faster in one day, you need to dehydrate your body more. To do so, sit in a hot sauna or steam room for about 20 minutes. However, you need to be very careful as this can lead to dehydration.
And healthy protein foods (especially egg whites, chicken breasts and white fish) should be consumed in abundance as they do not promote water retention in the body.