I want to lose 20 kilograms: one "want" is not enough

I want to lose 20 kg – this is a serious claim to change not only the appearance, but also to change many internal processes occurring in the body. If the weight exceeds the norm by as much as twenty kilograms, then the cardiovascular system, the digestive system and the endocrine system suffer. When the weight returns to normal, all these systems will have to work according to a long-forgotten, unusual regime for them. Paradoxically, but this is a fact – bringing the weight parameter in order is also a kind of stress for the whole body. That is why getting rid of such a number of kilograms should be as correct, gradual and careful as possible.

From a medical point of view, 20 kilograms should be divided by 2 or 3, this is the optimal time period during which excess deposits will go away without causing harm to the entire body. The result is that you can lose 20 kg without harm to your health in 10 months. Any other fast-acting methods can give a short-term result and a relapse, a food breakdown. According to the calculations of recognized nutritionists, the reduction in the daily calorie level should not exceed 75. If a person currently consumes 3000 calories, then all subsequent days he should reduce portions by 30-50 calories. For the body, such a regime is gentle, adaptive and will not cause negative reactions.

Products that will help you lose 20 kg

The first step in creating a program to neutralize extra pounds is to study the most useful products that should be included in your diet. This list will help you to variably create a long-term menu, diversify it and supplement it with useful vitamins and microelements.

Eggs

The myth that eggs contain fats and cholesterol in large quantities has long been dispelled. Of course, if you eat ten chicken eggs a day, you can not only oversaturate your body with fats, but also ruin your liver. Two or three eggs a week is the minimum that will not harm, but will only strengthen your strength due to the high-quality protein and vitamins. In addition, an egg has few calories (up to 90 in a large one), and it gives a feeling of satiety almost instantly.

Exotic fruit - avocado

It contains plenty of fats, but all of them are light and harmless. One medium-sized fruit contains up to 30 grams of fat and about 750 calories. High calorie content should not frighten those who have formed a persistent desire to “lose 20 kg”. It is not at all necessary to eat the fruit every day, but as a component of dietary salads, avocado is simply irreplaceable. It perfectly satisfies hunger due to monounsaturated fats, in addition, it contains a whole storehouse of microelements to increase skin elasticity, improve the structure of hair and nails. This is the famous duet - vitamins A and E, as well as potassium and folic acid, which strengthens the nervous system. If you add the unique property of avocado - to normalize hormonal balance, then additional arguments in its favor will not be needed. There is a mono-diet, when for three days you can eat vegetable, cottage cheese and fish salads with avocado (no more than 300 g per day). This menu allows you to lose about two kilograms.

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Veal

If the animal was raised in natural conditions, its meat contains a huge amount of healthy, light protein, polyunsaturated fatty acids (Omega-3 acids) and amino acids. Reasonable consumption of boiled veal (no more than 400 g per week) can satisfy the body's need for animal protein and give it energy.

Nuts

Despite the fact that nuts do contain a lot of oils and fats, they are all extremely useful. Nuts quickly dull the feeling of hunger, charge with energy and saturate the body with useful amino acids. All nuts in a "live" natural form, that is, not fried, are considered dietary. If there are contraindications to the use of nuts in whole form, they can be added to salads and dietary dishes.

Sea fish, various seafood

In addition to the famous "fashionable" polyunsaturated omega acids, sea creatures contain calcium, iodine, which activates all endocrine functions, phosphorus and zinc. A diet containing steamed or grilled sea fish not only helps fight excess weight, but also improves skin tone.

All citrus fruits, especially grapefruit

It is known that these fruits contain vitamin C, but in addition to it, citrus fruits in different proportions (depending on the type of fruit) also contain naringin - a component that helps neutralize cholesterol and fats. Low calorie content, a complex of microelements and minerals allow you to eat these fruits almost without restrictions.

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Whole grain cereals

In first place is millet, which not only neutralizes fats, but actively removes them from the body. In addition, millet is able to carry out an effective detox - neutralize the side effects of drug therapy, remove toxins. Saturating the body with magnesium, potassium, having a low calorie content, millet is rightfully considered the leader among dietary products. In second place is buckwheat, which is considered one of the cleanest in the ecological sense. In addition to the fact that buckwheat activates the level of hemoglobin in the blood, it is well absorbed, satisfies hunger, saturates the body with B vitamins. One day of the buckwheat diet can eliminate up to one kilogram of excess weight.

How to lose 20 kg: recommendations

It is quite possible to lose 20 kg if you follow these recommendations:

Lose weight gradually, it is better to slowly lose extra kilos than to quickly burn fat under stress. A weight loss of more than five kilos per week is a shock to the body. If you lose 20 kilos per month, of course, the results of the floor scales will please, but your health and the folds of skin that have not had time to adapt to the new figure will clearly upset you. The norm is considered to be a weight loss of no more than 5 kilos per month, therefore, you need to lose no more than 1-1.25 kilos per week.

Drink water to activate metabolic processes. An active metabolism is one that provides blood pressure that should have a difference of 40 mm Hg between the lower limit (systolic indicators) and the upper limit (diastolic indicators). It is absolutely not important and there is no need to achieve pressure "like an astronaut" - 120/80. Even if your pressure is 110/50 or 199/60 - this is normal. It is important to control the forty-millimeter difference. For example, pressure 100/70 is an indicator of decreased activity of metabolic processes. The body is forced to expend effort and additional water resources (about 40 grams of water per 1 gram of protein product) to digest protein meat foods, and overweight people do not have these resources. Therefore, for a "lazy" metabolism, a meeting with carbohydrate, fatty and sweet foods is much more comfortable, because it does not require additional costs and water. Therefore, in order to implement the plan "I want to lose 20 kg", you need to regularly measure your blood pressure and raise your blood pressure, activate your metabolism with regular, preferably purified water. Green tea, unsweetened compotes and juices are also suitable for regulating metabolic processes. Coffee and strong tea are unacceptable drinks, since after a short-term burst of energy, a real "drought" occurs in the body - dehydration.

Eat protein products, without which it is simply impossible to get rid of the fat layer. Protein is able to activate metabolism by 40-45%, and while it stimulates metabolic processes, it simultaneously burns fat.

Make a plan for reasonable physical activity. It is not necessary to do strength training exercises to the point of exhaustion, but a walk - morning or evening - should become a daily ritual.

Study your parameters comprehensively and determine the energy expenditure rate. This table will help you with this:

How old are you?	18-35	35-45	45-55	55-65	65-80
women	1480 kk	1435 kk	1390 kk	1360 kk	1330 kk
men	1650 kk	1590 kk	1540 kk	1500 kk	1450 kk

These standards are not dogma, but the limits of consumed kilocalories must be observed.

It is necessary to learn the calorie content of the main products and make a variable menu. Even if you exceeded the set norm at lunch, it is easy to compensate for it by refusing an extra piece of food in the evening, or replacing it with a low-calorie dish. In this way, you will take over the reins of power from food, which until now controlled you without any restrictions.

I want to lose 20 kg – a worthy goal, but it requires patience, willpower and a certain amount of imagination. After all, you will have to not only fight hunger, but also fantasize about “what to cook” within the framework of the above-mentioned products and daily calorie intake restrictions.