How to Lose 20 Pounds Fast and Healthy

Do you dream of getting rid of 20 pounds of excess fat that prevent you from living? Excellent! Learn how to lose 20 pounds without hair loss, sagging skin and ugly stretch marks on your already ideal body.

how to lose 20 pounds

What should I do if an important event is coming, during which I want to be on top, but this is hampered by extra pounds? Many women even once in life came across this. Then the course is extreme weight loss. And the less time remains until the coveted date, the more radical the methods of weight loss. But how to get rid of extra pounds and not hurt yourself? After all, in the end, too risky pursuit of orderliness can please the hospital bed.

So, you critically assessed your own reflection in the mirror and decided how to lose 20 pounds. But first, answer yourself to a few questions:

  • 20 lbs is really extra weight, which is confirmed by a specialist? Or is this a goal you invented? After all, if your initial weight is 60 lbs, then sharply lose weight by 20 lbs just to get close to the parameters of Kate Moss, can be very unsafe for health. Therefore, before you start to lose weight, consult, for example, with a nutritionist.
  • What time do you have? The more time for weight loss is in the conventional reserve – so it is safer for health.
  • If you decide to take a hard diet – do you realize the full health risk? After all, hair loss, sagging skin, stretch marks and layered nails are far from the most unpleasant consequences, which often leads to sharp weight loss.
  • Are you ready morally to the process of losing weight and changing yourself? After all, weight loss cannot bring the satisfaction that you are currently thinking about.
  • Are you ready to keep the achieved result, eating properly and leading a healthy lifestyle? This question is important to answer immediately and honestly, because if you sit on a hard diet, and then return to the wrong diet – the weight lost will return with additional pounds.

General rules of diet for weight loss

  1. Eat 3-5 times a day. The size of the portion should not be more than 300 g.
  2. If you feel a strong hunger – drink 200 ml of kefir (1% fat), or eat one apple.
  3. It should be abandoned sugar, salt, flour, fatty meat and fish, sauces, semi-finished products.
  4. You can eat chicken breast, low-fat varieties of fish (hake, pollock), fresh fruits and vegetables, dairy products (fat content should not exceed 5%).
  5. Food should be cooked for a couple, bake or cook.
  6. You can drink green tea (if desired with a lemon) or natural coffee without additives.
  7. Drink at least 2 liters of still water a day.

If you are aiming to lose weight forever – get ready for the fact that you have to spend time and change your habits (start eating right, doing sports). After all, 20 lbs, which accumulated for 5 years, cannot be irretrievably dropped in 5 days. Only by changing habits (by starting to eat right and giving time to physical exercises) – you will acquire harmony and keep at the same time health.

How to Lose 20 Pounds for 1 or 2 Weeks

how to lose 20 pounds for 1 or 2 weeks

Lose weight by 20 lbs in less than a month – the task is not easy. First, it all depends on your initial weight. The more it exceeds the optimal figure – the easier it will be to get rid of 20 lbs. Secondly, it is a tremendous burden on the body. After all, accumulated an extra long time, and a sharp weight loss switches the body into a mode of “struggle for survival”. There are six main points that must be considered when intending to get rid of 20 lbs in a few weeks:

  1. You will have to switch to a very strict diet. This can have a very negative impact on the work of the cardiovascular and endocrine systems, the gastrointestinal tract (especially if you have chronic diseases) and metabolic processes.
  2. In the conditions of this dietary stress, the metabolism in the body will slow down, which will make you start to recover even from harmless vegetables.
  3. You will lose weight not at the expense of fatty layer, but at the expense of muscles. The result of this weight loss is saggy skin.
  4. Physical exercise is something you cannot do without emergency weight loss. Otherwise, the desired effect will not be achieved. However, a low calorie diet combined with debilitating exercises can provoke depletion of the body. So do not overdo it with physical exertion. Do your best as far as possible. If for some reason you cannot do the exercises, try to walk as much as possible.
  5. The maximum fat loss rate per day is 200 g. This result can be achieved by fasting or consuming no more than 500 calories per day. Thus, a week can lose 1 lbs of fat.
  6. Harmless to the body is a loss of not more than 3 lbs per month. If it is about 20 lbs for one or several weeks, then this weight loss will have a very negative impact on health.

There are many recipes that promise weight loss of 20 lbs for a minimum period of three, two or even one week. However, before experiencing these methods on yourself, remember: everything is individual and depends solely on the characteristics of your body. After all, even if someone managed to get rid of 20 lbs of excess weight in such a short time, it is not a fact that the result of the same diet will not disappoint you.

1 week

Method number 1: fasting

Fasting is a very extreme way to lose weight and requires competent training. If you decide to go hungry – you can do it solely under the supervision of a specialist. The greater your initial weight, the more pounds you lose per week. However, do not forget that if you fail during fasting, or you return to the wrong diet after it, you risk not only to return the previous lbs, but also to go to the hospital with diseases of the gastrointestinal tract.

Method number 2: consumption of 500 calories per day

Distribute meals as you like, but consume no more than 500 calories per day. For example, for breakfast you can eat 200 g of low-fat cottage cheese, for lunch – 1 boiled egg and 1 loaf, for dinner – 200 ml of kefir 2, 5% fat. During this period, you cannot consume salt, sugar, fatty foods. Be sure to drink 2 liters of clean water without gas per day.

The “Minus 20 lbs per week” diet – Lose 20 Pounds in 1 Week

lose 20 pounds in 1 week

Requires strict adherence to effective weight loss. Products can not be replaced or included in the diet at their own discretion.

Menu on the 1st – 2nd day

  • 250 ml of tomato juice, 20 g of rye bread.
  • 1 l kefir (1.5% fat content).

3rd – 4th day

  • Breakfast: natural coffee with milk (1.5% fat content), 1 teaspoon of honey.
  • Lunch: 200 g of chicken broth, 2 tablespoons of green peas.
  • Dinner: 200 g of boiled chicken breast.

5 th – 6 th day

  • Breakfast: 2 apples or 2 oranges.
  • Lunch: 250 g of vegetable soup.
  • Snack: 2 apples or 2 oranges.
  • Dinner: 200 grams of salad (cucumbers + tomatoes + green peas + lemon juice).

7th day

Stretch 1 liter of kefir (2.5% fat) for the whole day. Do not forget to drink clean water without gas. It is allowed to drink green tea – no more than three cups.

This diet is useful to you if you are looking for ways to lose weight by 20 lbs in 10 days. The 8th and 9th days should be eaten this way.

  • Breakfast: 1 grapefruit.
  • Lunch: 200 g of low-fat chicken broth.
  • Afternoon snack: 2 apples, green tea with lemon.
  • Dinner: 200 g of boiled chicken breast.

10th day

  • Breakfast: natural coffee, 200 g cottage cheese (5% fat content).
  • Lunch: 200 ml of vegetable soup, 100 g of grated carrots.
  • Snack: 200 ml of tomato juice.
  • Dinner: 200 g of boiled chicken breast, 50 g of green peas.

How to Lose 20 Pounds in 2 Weeks

how to lose 20 pounds in 2 weeks

You can lose weight by 20 lbs in two weeks, observing a liquid diet. Its result also depends on the initial weight. The principle of diet is the consumption of only liquid products (kefir, fruit and vegetable juices, low-fat broth), which effectively cleanses the intestines. However, before proceeding, it is necessary to consult a nutritionist. If you do not have any contraindications, an expert will help to develop the optimal diet taking into account the individual characteristics of the organism.

Preparatory stage (three days)

You need to drink at least 2 liters of clean water without gas per day. It is recommended to drink green tea without sugar (it is possible with a lemon). Consumption of natural coffee without additives is allowed – no more than 2 cups per day.

If for any reason you can not eat dairy products (kefir, milk), replace them with vegetable broth, fruit or vegetable juices or liquid porridges on the water without the addition of salt and oil.

Menu on the 1st day

  • Breakfast: 200 grams of buckwheat porridge without sugar on milk (1.5% fat content).
  • Second breakfast: 200 ml of kefir (2.5% fat content).
  • Lunch: 200 g of vegetable soup, 70 g of boiled chicken breast.
  • Snack: 1 apple.
  • Dinner: 200 grams of stewed vegetables.

2 nd day

  • Breakfast: 200 g oatmeal porridge without sugar on milk (1.5% fat content).
  • Second breakfast: 200 ml of milk (2.5% fat content).
  • Lunch: 200 g of baked chicken breast, 2 cucumbers.
  • Snack: 50 g walnuts, 1 apple.
  • Dinner: 200 g of low-fat cottage cheese.

Day 3

  • Breakfast: 200 g of liquid mashed potatoes (without butter, milk and salt).
  • Second breakfast: 200 ml of kefir (1.5% fat content).
  • Lunch: 200 grams of grated carrots + 2 teaspoons of honey.
  • Afternoon snack: 250 ml of kefir (2.5% fat content).
  • Dinner: 200 g of liquid mashed potatoes (without salt, milk and butter), 200 ml of kefir (1.5%).

The main period (14 days)

You need to develop a diet and strictly observe it. Skipping meals can have a negative effect on the effect of the diet.

14 days you should eat this way:

  • 8:00 – 250 g oat broth (100 g oat flakes boil in 0.5 liters of water, then strain);
  • 9:00 – 250 g of vegetable broth;
  • 10:00 – 250 ml of hot boiled water (possible with lemon juice);
  • 11:00 – 200 ml of any fruit juice;
  • 12:00 – 200 ml of kefir (1,5% of fat content);
  • 13:00 – 250 ml of hot boiled water;
  • 14:00 – 250 ml of berry broth (you can drink a decoction of dried fruits);
  • 20:00 – 200 g of chicken, low-fat broth;
  • 16:00 – 200 ml of hot boiled water;
  • 17:00 – 200 ml of hot boiled water;
  • 18:00 – 250 ml of fruit or vegetable juice (3/4 juice and 1/4 water);
  • 19:00 – 250 g of vegetable broth;
  • 20:00 – 200 ml of hot boiled water;
  • 21:00 – 200 ml of warm milk (2.5% fat content) or kefir (2.5% fat content).

The final stage (three days)

It is necessary to get out of the diet correctly even if you decide to complete it before the planned time.

1st day

  • Breakfast: 200 g of liquid mashed potatoes on the water.
  • Second breakfast: 200 ml of mint tea with lemon.
  • Lunch: 200 grams of grated carrots + 2 teaspoons of honey.
  • Afternoon snack: 250 ml of kefir (2.5% fat content).
  • Dinner: 200 g of low-fat cottage cheese.
  • Before going to bed, drink 200 ml of kefir (1% fat).

2nd day

  • Breakfast: 250 grams of any baked vegetables.
  • Second breakfast: 200 ml of kefir (2.5% fat content).
  • Lunch: 200 g of buckwheat porridge in water without oil, any fresh herbs.
  • Afternoon snack: 50 g walnuts.
  • Dinner: 200 grams of boiled rice without oil and salt.
  • Before going to bed, drink 250 ml of kefir (1% fat).

Day 3

  • Breakfast: 200 g of oatmeal in milk (2.5% fat) + 1 teaspoon of honey.
  • Second breakfast: 200 ml of milk (2.5% fat content).
  • Lunch: 250 g of vegetable soup, 70 g of baked beef.
  • Afternoon snack: 200 ml of kefir (2.5% fat), 1 bread.
  • Dinner: 200 g cottage cheese (3% fat content), 1 apple.

Before going to bed: 200 ml of kefir (1% fat content).

A Diet to Lose 20 Pounds in 15 Days

This is a very effective diet, which can be observed for less than 20 days, and, if necessary, more – depending on the result. Its principle – the alternation of unloading, protein and carbohydrate days. The sequence of days and the composition of the menu is forbidden.

Menu on the 1st – 2nd days (unloading)

Hungry days. On the first day you can drink 1 liter of kefir (1.5%), in the second – 1 liter of milk (1.5%) or tomato juice.

3rd – 4th days (protein)

  • Breakfast: 1 boiled egg, 30 grams of rye bread, tea.
  • Lunch: 200 g of mushroom broth, 200 g of boiled chicken breast.
  • Afternoon snack: 200 grams of stewed vegetables.
  • Dinner: 1 boiled egg, 100 g skim cheese, 200 ml kefir (2.5% fat content).

5-th – 6-th days (carbohydrate)

  • Breakfast: 2 apples or 2 kiwi, tea with 1 teaspoon of honey.
  • Lunch: 200 grams of stewed vegetables, 200 grams of vegetable soup.
  • Afternoon snack: 2 cucumbers, 1 bread.
  • Dinner: 200 grams of salad (fresh cucumbers, tomatoes, green peas + olive oil).

7th – 8th days (unloading)

We repeat the 1 st – 2 nd days (kefir, or milk, or tomato juice).

9th – 10th days (protein).

11th – 12th days (carbohydrate).

13th – 14th days (unloading).

The 15th day

  • Breakfast: 200 grams of stewed vegetables.
  • Lunch: 200 g fat-free cottage cheese, 200 ml kefir (2.5% fat content).
  • Snack: 1 bread, tea with 1 teaspoon of honey.
  • Dinner: 200 g of boiled chicken breast, 100 ml of tomato juice.

Lose 20 Pounds in 20 Days

The twenty-day diet is based on the same principle as the 20-day diet. 20th – 16th days – protein, 17th – 18th – carbohydrate, 19 th – 20 th – unloading. In the 20th – 18th days, you can drink 100 ml of milk (2.5% fat) with 1 teaspoon of honey.

How to Lose 20 Pounds in 3 Weeks

It is necessary to drink at least 2 liters of still water a day. It is recommended to drink green tea with lemon. You can use 1 teaspoon of honey per day.

Menu for week 1

Daily

  • Breakfast: 1 boiled chicken egg, 1 orange.
  • Lunch: 200 g low-fat cottage cheese, 1 grapefruit.
  • Dinner: 200 g boiled chicken breast, 100 grams of stewed vegetables (except potatoes).

Week 2

Daily

  • Breakfast: 200 grams of boiled rice or buckwheat without salt, butter and milk.
  • Lunch: 200 grams of vegetable broth.
  • Dinner: 200 g of fat-free cottage cheese, 1 apple.

Week 3

Daily

  • Breakfast: 200 grams of salad (tomatoes + cucumbers + olive oil + lemon juice), 1 bread.
  • Lunch: 200 grams of vegetable stew (any vegetables).
  • Dinner: 200 g fat-free cottage cheese, 1 grapefruit.

Physical exercises

If you choose fasting, then physical exercises during this period are contraindicated, since the body will be too weak. With mono-diets, two- and three-week weight loss, you can perform a 20-minute complex (stretching, squats, tilting to the sides, running) of exercises twice a day. Physical activity will greatly enhance the effect of any diet. The main rule – watch your health. If you feel bouts of nausea, weakness, pain in the heart – stop exercising or reduce the intensity of exercise.

How to Lose 20 Pounds in a Month

how to lose 20 pounds in a month

To lose 20 lbs per month, give up fast carbohydrates, processed and fatty foods, sugar and salt. Eat every 3 hours, but eat no more than 300 grams of food per meal. The basic rule is that every 2 days it is necessary to make a fasting day on buckwheat or kefir. These days you need to eat either 500 g of buckwheat porridge in water without salt and oil, or drink 1 liter of kefir 2.5% fat per day.

Menu for week 1

Day 1

  • Breakfast: 200 g of oatmeal on the water.
  • Second breakfast: 1 apple.
  • Lunch: 200 g of vegetable soup.
  • Afternoon snack: 1 loaf, 100 g boiled chicken breast.
  • Dinner: 100 g of low-fat cottage cheese.

Day 2

  • Breakfast: 100 grams of baked vegetables.
  • Second breakfast: 1 orange.
  • Lunch: 200 grams of baked chicken breast.
  • Snack: 1 bread, 50 g low-fat cottage cheese.
  • Dinner: 200 ml of kefir (1.5% fat), 100 g of boiled shrimp.

Day 3

Fasting day.

Day 4

  • Breakfast: 200 buckwheat porridge.
  • The second breakfast: 1 cucumber, 1 loaf.
  • Lunch: 200 grams of vegetable stew (cabbage + onion + carrots).
  • Snack: 1 apple.
  • Dinner: 200 ml of kefir (2.5% fat), 200 g of any baked vegetables.

Day 5

  • Breakfast: 200 g of boiled rice on water without salt and oil.
  • The second breakfast: 100 g of stewed cabbage.
  • Lunch: 200 grams of vegetable broth.
  • Snack: 1 bread, 1 apple.
  • Dinner: 250 ml of kefir (2.5% of fat content).

Day 6

Fasting day.

Day 7

  • Breakfast: 200 g low-fat cottage cheese.
  • Second breakfast: 1 apple.
  • Lunch: 200 grams of vegetable broth.
  • Afternoon snack: 100 g boiled hake.
  • Dinner: 200 ml of kefir (1% fat content), 100 g of stewed cabbage.

Week 2

Day 1

  • Breakfast: 1 banana.
  • Second breakfast: 1 apple.
  • Lunch: 200 ml of low-fat chicken broth, 1 loaf.
  • Snack: 100 g of cottage cheese (3% fat content).
  • Dinner: 200 grams of baked vegetables.

Day 2

Fasting day.

Day 3

  • Breakfast: 200 g of mashed potatoes without salt and oil.
  • The second breakfast: 100 g low-fat cottage cheese.
  • Lunch: 200 g of vegetable soup.
  • Afternoon snack: 200 ml of kefir (1% fat), 1 orange.
  • Dinner: 100 g of baked hake.

Day 4

  • Breakfast: 200 g of oatmeal in milk (1.5% fat content).
  • Second breakfast: 1 apple.
  • Lunch: 2 cucumbers, 1 loaf, 100 g low-fat cottage cheese.
  • Snack: 1 grapefruit, 1 loaf.
  • Dinner: 200 g of boiled mussels.

Day 5

Fasting day.

Day 6

  • Breakfast: 200 grams of boiled rice without additives.
  • The second breakfast: 1 baked apple.
  • Lunch: 1 loaf, 200 ml of milk (1% fat content).
  • Snack: 200 grams of any stewed vegetables.
  • Dinner: 250 ml of kefir (1,5% of fat content).

Day 7

  • Breakfast: 200 ml of milk (2.5% fat), 1 banana.
  • The second breakfast: 2 loaves, 70 g buckwheat porridge on the water.
  • Lunch: 200 g of vegetable soup.
  • Afternoon snack: 100 g low-fat cottage cheese.
  • Dinner: 250 ml of kefir (1,5% of fat content).

Week 3

Day 1

Fasting day.

Day 2

  • Breakfast: 200 grams of buckwheat porridge on the water.
  • Second breakfast: 2 loaves.
  • Lunch: 100 g of baked pollock, 1 cucumber.
  • Afternoon snack: 2 loaves, 50 grams of cottage cheese (3% fat content).
  • Dinner: 200 grams of stewed vegetables (except potatoes).

Day 3

  • Breakfast: 200 g of oatmeal in milk (1.5% fat content).
  • Second breakfast: 1 apple.
  • Lunch: 200 g of low-fat chicken broth.
  • Snack: 1 grapefruit, 1 loaf.
  • Dinner: 100 g of boiled mussels.

Day 4

Fasting day.

Day 5

  • Breakfast: 200 g fat-free cottage cheese.
  • The second breakfast: 1 banana.
  • Lunch: 200 g of low-fat chicken broth.
  • Afternoon snack: 2 apples.
  • Dinner: 100 g of baked hake.

Day 6

  • Breakfast: 200 g of oatmeal on the water.
  • Second breakfast: 1 orange.
  • Lunch: 100 grams of baked hake, 2 cucumbers.
  • Afternoon snack: 2 loaves, 200 ml kefir (2.5% fat content).
  • Dinner: 200 grams of stewed cabbage.

Day 7

Fasting day.

Week 4

Day 1

  • Breakfast: 200 grams of boiled rice without additives.
  • Second breakfast: 1 apple.
  • Lunch: 200 grams of vegetable broth.
  • Afternoon snack: 1 orange.
  • Dinner: 200 grams of boiled shrimp.

Day 2

  • Breakfast: 200 g fat-free cottage cheese, 1 bread.
  • Second breakfast: 1 orange.
  • Lunch: 200 g of stewed cabbage.
  • Snack: 2 loaves, 200 ml of milk (2.5% fat content).
  • Dinner: 200 g of boiled chicken breast.

Day 3

Fasting day.

Day 4

  • Breakfast: 200 g of oatmeal on the water.
  • The second breakfast: 1 banana.
  • Lunch: 100 grams of vegetable broth.
  • Afternoon snack: 200 ml of kefir (2.5% fat content).
  • Dinner: 100 g boiled mussels, 2 loaves.

Day 5

  • Breakfast: 200 g fat-free cottage cheese.
  • Second breakfast: 1 grapefruit.
  • Lunch: 200 g of stewed cabbage.
  • Snack: 2 loaves, 200 ml of milk (2.5% fat content).
  • Dinner: 200 g of boiled chicken breast.

Day 6

Fasting day.

Day 7

  • Breakfast: 200 g low-fat cottage cheese.
  • Second breakfast: 2 apples.
  • Lunch: 200 g of low-fat chicken broth.
  • Afternoon snack: 2 loaves, 200 ml kefir (1.5% fat content).
  • Supper: 200 g of boiled mussels, 1 bread.

To lose weight in 2 months for 20 lbs, eat the same pattern, but you need to arrange fasting days twice a week. In the diet you can add beef, cottage cheese 5% fat, natural yogurt and ryazhenka (not more than 4% fat content), chicken eggs (no more than one per day), honey (no more than 1 tablespoon per day), grapes (no more than 200 g per day).

How to Lose 20 Pounds in 40 Days

It is necessary to completely exclude sugar, salt, oil and alcohol. At this time, you can not go in for sports.

Menu for 1 – 10 days

  • 1 day: 300 g of boiled potatoes
  • Day 2: 1 liter of kefir (2.5% fat content)
  • Day 3: 500 g cottage cheese (7% fat content)
  • 4 day: 4 boiled eggs
  • Day 5: 400 ml of milk (2.5% fat content)
  • Day 6: 800 g of boiled chicken breast
  • Day 7: 1.5 lbs of apples
  • Day 8: 500 ml of kefir (2.5% of fat content)
  • Day 9: 500 g of boiled buckwheat
  • Day 10: 200 g of boiled potatoes

+ 250 grams of any fresh vegetables daily

11 – 20 days

  • Day 11: 1 liter of kefir (2.5% fat content)
  • Day 12: 1 lbs of apples
  • Day 13: 500 g cottage cheese (5% fat content)
  • Day 14: 500 g of boiled chicken fillet
  • Day 20: 800 g of boiled chicken fillet
  • Day 16: 1.5 liters of kefir (1.5% fat content)
  • Day 17: 1 lbs of grated carrot
  • Day 18: 1.5 lbs of apples
  • Day 19: 500 g of boiled buckwheat
  • Day 20: 5 eggs cooked

+ 1 liter of water without gas

21 – 30 days

  • 21 day: 1 liter of kefir (2.5% fat content)
  • Day 22: 500 g of apples
  • Day 23: 400 g cottage cheese (5% fat content)
  • 24 day: 5 boiled eggs
  • Day 25: 1 liter of kefir (2.5% fat content)
  • Day 26: 250 g of cottage cheese (7% of fat content)
  • Day 27: 1 lbs of grated carrot
  • Day 28: 4 bananas
  • Day 29: 500 g of boiled buckwheat
  • Day 30: 5 eggs cooked

+ 1 liter of water without gas

31 – 40 days

  • Day 31: 1 liter of kefir (2.5% fat content)
  • 32 day: 1 lbs of apples
  • Day 33: 500 g cottage cheese (5% fat content)
  • Day 34: 500 g of boiled veal
  • Day 35: 800 g of boiled chicken breast
  • Day 36: 1.5 liters of kefir (1.5% fat content)
  • 37 day: 1 lbs of grated carrot
  • Day 38: 1.5 lbs of apples
  • 39 day: 500 g of boiled buckwheat
  • 40 day: 6 boiled eggs

+ 1 liter of water without gas

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