Nutritionist Alla Manaykina explained why the “Sweet Sunday” rule is useful and explained how to correctly calculate the caloric content of the diet. Detailed weight loss plan for 4 months - on BeautyHack!
Alla Manaykina
Dietitian (@your_figure_designer)
20 kg in 4 months is a more than realistic figure. On average, you will lose 3-5 kg per month, and if you correctly build a weight loss plan, it is completely safe for the body.
According to statistics, a person can lose 200 g of pure fat per day. An important point: the more you weigh, the easier it is to lose weight (due to rapid fluid loss). If you weigh about 70 kg, losing weight will be more difficult because the body does not consider these kilograms to be extra and is reluctant to part with them.
But before you start losing weight, I recommend consulting with a specialist, because there are many individual characteristics. There are also diseases that require a certain diet.
Don't treat your new eating plan as a diet.
This is one of the main problems of those who want to lose a large number of kilograms in a short period of time. And it leads to the fact that immediately after losing weight, the weight returns.
There are even statistics: only 5% of those who have lost weight manage to maintain their new weight for 12 months.
There is no need to treat the new diet as something temporary: “I will eat so that I lose 20 kg, and then I will start eating as usual.” It won't work! Even if you lose weight and return to your normal diet, you will gain weight very quickly.
4 months is the time during which you must change your eating habits and reconsider your own nutrition philosophy. The new diet is the system that you will continue to adhere to.
Lose 20 kg in 4 months. How to lose weight in 4 months without harm to your health
If you are reading this article, then I am calm for you, because you are a reasonable person and are not fooled by stupid headlines like “how to lose 40 kg in a month.”
In 4 months you can burn about 20 kg of fat without straining too much! Of course, to show such a result, you need not only to follow a diet, but also to do physical exercises, which will be discussed below. But they are only an aid in losing weight.
If exercise is not your thing, you can simply follow a proper diet, but then don't expect such rapid progress. Your result will be approximately two times less.
Recipe for losing weight in 4 months
So, let's move on to practice. Diet.
In order to effectively remove fat and not harm the body, you need to eat. Yes, you heard right! You don't have to go hungry! On the contrary, fasting, long breaks between meals, causes your body to store more fat reserves and prevents you from losing weight.
Your diet should consist primarily of complex carbohydrates. It is very advisable to completely give up everything sweet and starchy, fatty and fried. But if you can’t do this, then in small quantities and only in the first half of the day you can eat a small amount of “forbidden” foods.
Your diet should consist of the following foods:
- Peas, tsetsevitsa, Chickpeas, mung beans
- Buckwheat
- Raw vegetables: such as carrots and cabbage
- Raw vegetable salads
- Low-salt and low-fat foods
- Any types of meat, poultry and fish
- Eggs
- Cottage cheese
Of course, products such as mayonnaise, lard, fried shortbread (especially with animal fat), white bread, gingerbread, etc... should be excluded. Fast carbohydrates are deposited on the sides and interfere with fat burning.
In general, you can eat any foods with a glycemic index below 55. Find out what this is, along with a list of foods, here.
As for the exercises, it is best to use multi-joint exercises with weights and load the largest muscle groups, such as legs, buttocks, upper back, etc.
To make the process of losing weight go even faster, use any light aerobic exercise: walking, running, working with light weights without breaks. The main thing is that you work continuously for 20-50 minutes. Only after 20 minutes does the fat begin to burn.
Daily calorie intake
There are a huge number of formulas for calculating the number of calories. They take into account weight, height, gender, age, physical activity rate, but do not take into account the most important thing - the speed of metabolic processes. And this is the most important thing in the process of losing weight. I recommend first calculating your metabolic rate using the Harris-Benedict formula.
For women: 447.593 + (9.247 x weight in kg) + (3.098 x height in centimeters) - (4.330 x age in years)
Then multiply this figure by the physical activity coefficient and get your daily calorie intake. But this is not the final number: you will eat taking into account a calorie deficit so that the body spends more than it takes in.
Important: the overall reduction in calories should not exceed 15-20%. Otherwise, you risk increasing levels of stress hormones, slowing your metabolism, and losing muscle mass rather than fat. You can't go hungry!
Fitness bracelets help in calculating the individual calorie content of the daily diet. I also advise you to keep a food diary at least for the first time in order to visually assess how much and what you eat. You can use apps for this: they discipline and show how many calories are contained in a certain amount of product.
Recalculate your daily caloric intake every month.
How to lose 20 kg in a week. Lose 20 kg in one week at home - myth or reality
Extreme weight loss is far from new. For decades now, representatives of the fair sex have been exhausting themselves with heavy diets in the name of the cherished numbers on the scales. At the same time, everyone wants to achieve ideal body curves in the shortest possible time. But is it possible to lose 20 kilograms in just one week? This question really interests many people.
Lose 20 kg in a week, is it possible?
You need to be objective and understand that after years of eating extra centimeters on your sides and waist, you won’t be able to get rid of them in the blink of an eye. At the same time, the initially less weight a girl has, the more difficult it will be for her to part with the kilograms. In addition, if diets have long become a way of life, then the metabolism is clearly in a slow state, so it will be very difficult to achieve high results.
It is possible to lose 20 kg in one week if you have a large initial weight and a normal metabolic rate.
However, there are cases when the number on the scale must reach a certain point as soon as possible. For this purpose, there is a certain technique that will allow you to find out how to lose 20 kg in a week. Indeed, for the most part it will be fluid from the body, but if there is a lack of fluid in the body, fat cells begin to be burned faster. Therefore, with extreme weight loss, active processes of fat breakdown will start in the body.
The essence of the weight loss technique
This technique was developed by coaches who prepared athletes for competitions. Its essence is to adjust the scales to a certain point in a short time.
The technique consists of a set of procedures, each of which is aimed at weight loss:
- body cleansing;
- change in water-salt balance;
- refusal of salt;
- partial refusal of food
After applying a weight loss program, it is necessary to undergo recovery procedures, because otherwise, due to dehydration, pathogenic processes begin in the body.
So, on the first day, you need to significantly change your diet. Eating should occur exclusively before 2 p.m., regardless of bedtime. At the same time, for the duration of the entire technique, the diet will consist of only a certain list of products - cucumbers, cabbage, carrots. Naturally, all products must be raw. You can season the salad with lemon juice. Salt and spices are prohibited.
The first patented complex in the CIS for comfortable weight loss. Lose excess weight correctly!
Also, on the first day, we increase the amount of water consumed. It should be taken in the amount of 7.5 liters per day. It is recommended to drink small sips of water at room temperature. At first, out of habit, vomiting is possible. In addition, every day should begin and end with a cleansing enema.
Thus, nutrition occurs for 4 days. Also, if your health allows, you can do physical exercises these days. To improve the effect, it is advisable to practice in warm clothes or a special sealed suit. Such actions will speed up sweating.
During the 5th day, the diet remains the same, but the amount of water should be reduced to 3 liters of water per day.
The essence of changing the amount of water consumed is that the body, accustomed to processing a larger amount of liquid, will subsequently remove the water that has accumulated in the body
On day 6, the amount of water is reduced to 1.5 liters of water per day. In addition, on this day, it is recommended to take diuretics, for example, Furosemide. However, be careful with the dosage of the drug and take it strictly according to the instructions.
The most important day is day 7, on which there is a complete refusal of food and water.
Focus on feelings of fullness and hunger
It happens that, according to all calculations, it turns out to be 1600 kcal, but for you this is catastrophically low, you experience hunger, not appetite. This means you need to increase your caloric intake. A normal meal should satisfy you for 2-3 hours.
Same with water: if you are thirsty, drink! If not, you don’t need to force yourself. It's good if you manage to drink 1.5-2 liters of water a day.
It’s possible to lose 20 kg in a month. How to lose 20 kg in 2 weeks without dieting
Losing weight is not an easy process. Unfortunately, in a couple of days it is impossible to get rid of what you have been eating for years.
Weight gain often occurs due to poor nutrition and lack of exercise. However, health problems cannot be ruled out. For example, you may gain weight due to improper metabolism, hormone imbalance, or diabetes. Therefore, if you eat as usual, but still gain weight, you should consult a doctor.
Let's return to the issue of losing weight. If you are thinking about how to lose weight, first of all, tune in to the struggle, because you will not be able to lose weight without good motivation and effort on yourself.
Only those who have a very large fat reserve can lose 20 kg in two weeks. If your weight is below 120 kg, fighting excess fat is problematic. The lower the weight, the slower the body gets rid of it.
Have you set a goal to lose weight in two weeks? This can be done without dieting. Of course, you can’t do without changes in diet. But you definitely won’t have to go hungry.
Photo: bezpuza.ru
The best way to lose weight is to eat right. Thanks to this reasonable approach, you can quickly and permanently get rid of extra pounds.
Proper nutrition means avoiding any junk food. Consume vegetables, fruits, cereals, meat and dairy products.
The basic principles of proper nutrition are:
- forget about fast food, fried foods, carbonated drinks, packaged juices and other junk foods;
- eat 5 times a day in small portions (eat from a saucer);
- Be sure to eat protein for dinner;
- have a hearty breakfast;
- do not drink alcohol;
- drink at least 2 liters of water (precisely clean water) per day.
Proper nutrition does not mean that you should only eat boiled chicken breast and buckwheat (although these foods are very healthy). In fact, the diet is varied.
Photo: Dobrohab
An approximate daily nutrition menu looks like this:
- Breakfast: tea or coffee without sugar + oatmeal on water with fruit and cinnamon/omelet/boiled eggs/toast with honey.
- 1st snack: any fruit or berries in season (no more than 200 g).
- Lunch: chicken soup with vegetables/mushroom soup/seafood pasta/mashed potatoes and salad + a slice of whole grain bread.
- 2nd snack: low-fat cottage cheese/dried fruits/nuts/freshly squeezed juice.
- Dinner: baked chicken breast/turkey/beef/seafood/fish + vegetable salad with butter.
You learned how you can lose weight just by giving up junk food. Proper nutrition is the key to effective weight loss.
To lose weight faster, add physical activity to your healthy diet.
Can't go to the gym or go to fitness? Practice at home.
Even the easiest exercises will give results if you do them regularly and with full dedication.
Don't like strenuous exercise? Choose a sport to your liking - running, swimming, tennis, martial arts. The main thing is to move more.
Three main meals a day + 1-2 snacks
This is more than enough. Try not to eat too often (with an interval of 1-1.5 hours). This provokes an increase in blood glucose levels and increases the production of insulin, which, in turn, slows down the fat burning process. Long intervals between meals (about 3-4 hours), on the contrary, trigger this process. During this time, you can drink water, but do not have a snack.
Breakfast is 25% of the total calories, lunch is 30%, dinner is 20%, snacks are up to 20%.
Breakfast
Choose dishes that fill you up well. For some it is protein food (omelet, cottage cheese, Greek yogurt), for others it is carbohydrate food (cereals). I recommend starting your morning with a glass of water and then making a fruit and vegetable smoothie (such as spinach, banana and kiwi). Then after 30-50 minutes you can start a full breakfast. After it, you won’t feel like eating for 2-3 hours.
Breakfast option: omelette with tomatoes and broccoli (you can add a little grated cheese), whole grain bread.
Snack
A good option is fruit. But it is better not to combine them with other products, otherwise digestion will be inhibited and the fermentation process will start. You can add half an apple to cottage cheese, but a fruit salad or smoothie is a separate snack.
You can satisfy your hunger with nuts and dairy products.
Dinner
Lunch should contain proteins, fats and carbohydrates. And it’s better to start it with salad, because it is a source of fiber (gives you a feeling of fullness). As a rule, after it you will eat less than usual.
If you are used to eating soup for lunch, then choose light vegetable dishes, avoiding fatty, rich borscht, broths, solyankas, etc. Also, be careful with cream soups - they are very high in calories.
As a side dish, I recommend dishes with animal or vegetable protein. Product compatibility is of great importance here. Red meat is best eaten with vegetables, brown rice or quinoa with fish.
After lunch, there may be a second snack, then you won’t have a wild appetite for dinner.
Lunch option: brown rice, fish and fresh salad dressed with unrefined vegetable oil.
Dinner
Dinner can be vegetables (cooked or raw) and poultry, fish or legumes - a mix of fiber and protein. I advise you to have dinner 3 hours before bedtime. Also at this time you need to give up carbohydrates so as not to increase insulin levels and interfere with the production of somatotropin - in adults it is responsible for fat burning. The peak production of this hormone is 1-2 hours after falling asleep.
Dinner option: turkey breast and vegetable stew.
Lose weight food served
The coach knew what he was doing. The first two weeks became a test of strength for Lyuda: if she endures, everything will work out, but if she fails, she will have to start over. “For 14 days I ate only meat, fish, eggs, low-fat cottage cheese, kefir and vegetables. And all this without salt,” says Luda. Thanks to this two-week intensive, Luda developed a new useful habit of slightly under-salting her food.
Kashi's trainer allowed Luda to eat only in the first half of the day. “Now my favorite breakfast is an omelette with vegetables or porridge,” the heroine describes her slim diet. – Then after a couple of hours there is a snack – usually some kind of fruit. For lunch I have fish and beans, for a second snack I have cottage cheese with a drop of honey, and for dinner I have vegetable soup or lean borscht.”
Exercising in the gym and a proper diet slowly but surely did their job - the weight melted away, and Luda got used to the new taste of a slim life.
After two months, the rate of weight loss may slow down
This is called the “plateau effect” - the weight stops at one level. There are several reasons: you stopped adhering to the regime or your body is accustomed to physical activity, and your metabolism is accustomed to the energy consumed.
Reboot! For example, set up an “energy swing”: eat more than usual for a couple of days, and then eat less for a couple of days. Or practice protein and carbohydrate days.
The body will experience mild stress, and the weight loss process will resume.
Important: if the diet plan I described above suits you and you continue to lose weight, you do not need to experiment with nutrition.
Workout
Aerobic exercise should be a priority. Cardio training increases calorie consumption, strengthens the cardiovascular system, and increases performance. During training, the heart rate should be at 60-70% of its maximum frequency. The latter is determined by the formula: 220 - (your age). This is necessary for normal fat burning.
The duration of classes is also important - 60 minutes (3-4 times a week). This could be a light jog or a brisk walk.
At 2-3 months, you can add strength training (start with circular training for all muscle groups) - 1-2 times a week. Losing 20 kg is stressful for the body, so to prevent stretch marks and sagging skin, I recommend regular massages.
