Are you looking to lose some weight from your body? You can achieve that. Are you looking to lose 20 kg? You can achieve it as well. Are you looking to lose 20 kg in a month? Well… you might want to hold your horses there.
Losing 20kg of weight from your body is not that difficult given that you have patience and follow a proper diet along with moving your body frequently. Losing 20 kg of weight in a month is not an achievable goal. You can’t push your body for such an aggressive goal; that is not practical.
Weight loss process takes time and you need to set goals that are easy to achieve in a month.
Ideally one should focus on losing 0.5 to 1 kilograms (1 to 2 pounds) per week. That means you should ideally lose 2-4 kg of weight per month. For achieving any health goal you need to break it down into small goals.
Small goals are easy to achieve and that is how you will move towards your main goal. You can follow some healthy strategies for weight loss:
Set small practical goals:
First of all, you need to start small and set goals for yourself that are achievable. Don’t be hard on yourself and focus on losing around 0.5 to 1 kg of weight in a week. This will eventually help you lose weight and give you visible results if you stay persistent.
Develop healthy eating habits:
Healthy food is the first step that you need to incorporate in your diet for losing weight. Start developing healthy eating habits that will help your body get nutrients. Here is how you can focus on healthy eating habits:
Eat a balanced diet:
Eat a balanced diet which is packed with all the nutrients. A nutrient packed diet is going to help to provide all the essential vitamins, minerals, micro and macro nutrients, and antioxidants that will improve your overall health. Eating a balanced diet ensures you take a variety of foods like fruits, vegetables, whole grains, lean proteins and healthy fats.
Watch your calories:
To lose weight, you need to burn calories. Watch your calorie intake so it becomes easy for you to burn calories. There are effective ways to burn calories that can lead to weight loss. Start to eat food with less calories and more nutrients. Keep a calorie calculator that will determine your daily calorie intake.
To burn calories, you can follow these few effective ways:
- Watch portions of what you eat. In order to lose weight effectively you would need to act upon mindful eating and not just healthy eating. This will help you to avoid overeating. And including foods that will make you feel full like protein and fiber, will also help you to lose weight.
- In order to lose weight, one needs to consume fewer calories. To determine your calorie count, keep a calculator that will count the calories you are eating. This way burning calories becomes easier.
- You have to cut all the processed food from your daily life. Focus on healthy food and try to cook your own food. You can also take healthy food delivery options if you don’t have enough time to cook or plan your meals.
- Go for organic options. Use more fruits and vegetables, whole grains, legumes and lentils, nuts and seeds in your diet. Use herbs and spices like ginger, turmeric, cloves that have multiple health benefits. You can even buy herbs and spices online to add in your food.
- Keeping your body hydrated will help you meet the fluid requirement of the body and it also helps to regulate your metabolism that will eventually lead to burning more calories.
- Stay away from sugar in any form. Your kitchen cabinet should not have refined sugars, or syrups, cakes, pastries, sugar powder or anything that has sugar in it. Replace these with healthy snacking habits that do not contain sugar.
Regular exercising:
- In order to lose weight significantly within a month you should indulge yourself in regular exercising in any form. Be consistent in what you do as an exercise routine.
- Engage yourself in cardio exercises like walking, running, cycling or swimming. These will help you to burn calories rapidly and ensure that you consume fewer calories than what you burn.
- You can also opt for strength training to build muscles. Strength training will eventually help to boost metabolism that will help in weight loss. A good metabolism can help lose weight even if you are not doing anything.
- Be consistent in working out. Choose an exercise that you find fun to do only then you will be able to enjoy the process of weight loss. Finding activities that interest you will keep you motivated to achieve your health goals.
Make a few behavioral changes in your life:
You would need to make a few behavioral changes in your life that will help you to achieve your health goals. Ideally you can reduce 0.5 kg to 1 kg of weight in a week but you have to work for it.
You need to make some changes in your lifestyle that can support your weight loss goal. These changes will work slowly in the beginning which is why aiming to lose 20 kg of weight in a month is an unrealistic goal. Start small which will provide you with effective results.
Here are some behavioral changes you need to make to help lose weight:
Sleep schedule:
Work on your sleep schedule., ensure you sleep and wake up at the same time every day. Regulating your sleep cycle will help to decrease the production of a hunger hormone called ghrelin. Get 7-9 hours of sleep every night to help improve both quantity and quality of your sleep. This will also help you to remain fresh throughout the day.
Manage your stress:
If you want to see the result of your efforts for losing weight you need to manage your stress. Involve in stress management activities like meditation, yoga or deep breathing exercises that will help you manage your stress. The reason to manage stress is to avoid emotional eating.
Focus on mindful eating:
You have to focus not just on what you are eating but also on how much you are eating and when you are eating. Be careful when you are eating. Do not eat while watching TV, or straight from the packet. This will lead your mind to think that you are not eating because you are distracted by TV or smartphone and you will end up eating more or feeling hungry.
Avoid fad diets:
You have to lose weight in a sustainable way. Do not fall for fad diets because no diet can help you lose 20 kg of weight in a month. Ensure to follow steps with patience and consistency in order to lose significant weight. Give yourself time and do not push your body to achieve unrealistic goals.
To lose weight you need to eat healthy food instead of meal replacements, supplements or quick fixes.
Consultation and professional support:
Consult a dietitian if you have decided to lose weight. Even a dietician would not be able to help you lose 20 kg of weight in a month. In fact, they will help you understand the importance of nutrition in your body and how your body starts to lose weight with the right nutrition.
Consulting a nutritionist or a dietitian will help you make a fitness plan that is safe and effective for you. A well-planned diet plan will help you lose weight by also enriching your body and improving overall health.
You can also opt for therapy or counseling if you are going through an emotional or psychological phase of your life. These could also be major contributors that lead to weight gain.
Frequently Asked Questions
Q. How long will it take to lose 20 kg of weight?
Ans. Ideally, you should lose only 0.5-1 kg of weight in a week. It means it will take you 20-40 weeks to lose 20 kg of body weight.
Q. Can I lose 10 kg in a month?
Ans. Losing 10 kg of weight in a month is an unrealistic goal. However, you can lose 2-4 kg of weight in a month, if you are eating a balanced diet and exercising regularly while avoiding unhealthy foods.
Q. How long does it take to lose 2 kg of weight?
Ans. One should only focus on losing 0.5 to 1 kg of weight in a week. This means a person would take 2-4 weeks to lose 2 kg of weight.
Q. How can I lose 10 kg weight in a month without exercising?
Ans. Losing 10 kg in a month is an unrealistic goal. Start with a small goal that is easy to achieve. One should lose 0.5-1 kg of weight in a week by following a diet that includes nutrition-rich food. Also, if you want to lose weight you have to exercise regularly. Without exercise, it will take time even to lose 1 kg in a week. It is because weight loss requires you to burn calories.
