Reducing weight is an aim for many people, especially, when you want to lose weight in 20 days because you have to attend your friend’s marriage. Or show up at your family dinner within 20 days? Is it possible to lose weight in 20 days? Of course you can lose weight in 20 days but do you know, ideally a person should focus on losing 0.5-1 kg of weight in a week. Reduce weight in 20 days by using effective ways that will help you bring results.
Losing weight is not that difficult; all you need is to be patient and consistent with your routine. Ensure that you only focus on losing 1.5-2.5 kg of weight in 20 days. Follow a few steps that will help you reduce weight within 20 days:
Eating habits:
You have to improve your eating habits if you want to lose weight in 20 days. What you eat, when you eat and how much you eat all matters when it comes to weight loss. You basically have to keep a watch on your calorie intake. And also ensure that you do not cut calories from your meals drastically. It will badly affect your health. Focus on reducing weight in a safe manner. Here are a few changes that you have to make when comes to your food:
Start eating healthy:
Healthy food is the key to a healthy body. The more healthy food you eat, the easier you’ll find to lose your weight. To reduce weight in 20 days, make sure you are eating healthy foods that come from natural sources like fruits and vegetables, dairy products, whole grains, nuts and seeds etc.
Healthy food will include nutrient rich food that have macro and micronutrients, vitamins, minerals and fiber along with folate and antioxidants.
Include food sources like:
- Dairy products: milk, cheese, lean meat, eggs, turkey, chicken etc
- Fruits: apple, banana, berries, etc
- Vegetables: green leafy vegetables, starchy vegetables, peas, corn, spinach, kale, broccoli etc
- Nuts: peanuts, almonds, cashews, pistachios etc
- Seeds: flax seeds, chia seeds, sabja seeds, etc
- Whole grains: wheat, rice, bajra etc
- Legumes and lentils: chickpeas, black beans, kidney beans, moong dal etc
These are just a few examples of nutrient rich food. Ensure you add protein in your diet as it is essential for losing weight. If you do not want to add animal sources of protein in your diet you can select from plant-based sources of protein as well. You need to eat carbs and healthy fats as well. Do not cut any nutrient from your body
Avoid junk and processed foods:
Junk and processed foods contain trans fats that add up to your body. Junk foods are not fulfilling, that is why you feel hungry more often. Avoiding junk and processed foods can help you to reduce hunger pangs; thus limiting your food intake.
Avoid sugar:
If you want to reduce weight in 20 days and want to see positive results, you have to give up sugar. Avoid sugar at all costs in any form. Do not drink soft drinks, sodas, or eat cakes, pastries and other sugary foods. Sugar is a temporary source of energy. In order to lose weight you need foods that are a sustainable source of energy.
Drink plenty of water:
Water is essential for your health whether you are trying to lose weight or otherwise. Drink 7-8 glasses of water daily. This will help to fulfill the fluid requirement of your body and a hydrated body supports metabolism that helps to reduce weight.
Moreover, losing water from your body is easier than losing body fat. When you drink plenty of water, you will feel satiated; hence reduce your calorie intake.
You can also have alternatives to plain water like herbal teas, healthy smoothies, detox water and other weight loss drinks.
Decide when to eat:
Make an eating schedule. This will help you to eat food at a given time. For example, decide to have breakfast between 7 a.m to 8 a.m, lunch between 1 p.m to 2 p.m dinner at 7 p.m to 8 p.m and so on. Decide at what time you will have your meal. This will help you to eat at the same time everyday and your body will not indulge into untimely meals.
Prepare meal plans:
To reduce weight in 20 days you will have to follow a meal plan. Prepare a meal plan and include all the nutrients essential for your body. Preparing a plan beforehand will help you avoid unnecessary food consumption.
Consult a nutritionist:
Consult a nutritionist for a well-planned meal plan that aligns with your health goals. A nutritionist is an expert in the field of nutrition. They will assess you and make personalized recommendations based on your current lifestyle, medical history, preferences and your fitness goals.
If you are looking to reduce weight in 20 days, you should consult a nutritionist that will provide you with a meal plan that is safe for you.
Lifestyle changes:
Reducing weight in 20 days would want you to make some changes in your daily life. Without such changes your efforts might not provide results as soon as you want. A few lifestyle changes include:
Improve your sleep cycle:
We all know that sleeping is an issue with people. A person needs to have 7-9 hours of sleep every night and not just once in a while. People struggle with sleeping and the reason could be numerous. But if you want to reduce weight in 20 days make sure you work on your sleep schedule.
Keep your smartphones or computer screens away 40-60 minutes before you are planning to go to bed. Before going to bed you need to feel relaxed only then you will start to fall asleep early. Determine the time you will go to bed and wake up and follow that throughout your weight loss process. Ensure you get a sufficient amount of sleep to experience a quality sleep.
Manage stress:
Stress management in weight loss journey is important. Stress could be a major contributor in weight gain. Reducing and managing stress could be helpful in losing weight. The stress hormone cortisol can lead to an increase in appetite and also make you crave for sugary, fatty and salty food.
Your main aim while reducing weight is to avoid overconsumption of food and watch your calorie intake. But stress hormones can do the total opposite of this leading you to consume more calories. In order to burn calories, you first need to consume fewer calories.
Physical activities:
Moving your body frequently in order to lose weight is essential to burn calories. Indulge in physical activities that will make your body active. Here are a few physical activities that can help you burn calories to reduce weight in 20 days:
Exercise regularly:
Regular exercising can help you reduce weight in 20 days. Combine exercise with a well-planned diet that can help you achieve your health goals.
Cardiovascular activities:
Start with cardiovascular exercises like walking, jogging, running or swimming. Such exercises help you to burn calories. To burn calories ensure you are doing cardio for 5 days per week for at least 4-5 hours in the whole week.
Strength training:
Strength training will help you lose weight and build muscle tissues. It also helps to boost metabolism that will help burn calories to shed off some pounds of your body.
Frequently Asked Questions:
Q. How to lose 1 kg weight in 1 day?
Ans. you cannot lose 1 kg of weight in 1 day. However, you can aim to lose 1 kg in a week. Ideally a person can lose 05-1 kg weight in a week.
Q. How to lose 5 kg of weight in a month?
Ans. One should focus on losing around 0.5-1 kg of weight in a week. This means a person can lose 2-4 kg of weight in a month. So, instead of focusing on losing 5 kg in a month, try to lose 2-4 kg in a month because your body needs to be healthy even if you are waiting.
Q. How to lose 2 kg of weight in a month?
Ans. One can lose 2 kg of weight in a month, by following a clean diet plan excluding junk and processed food. You should also include exercising regularly in your routine. Start by walking, jogging, running or other physical activities that can help to burn calories.
Q. Can I lose 10 kg in 10 days?
Ans. Losing 10 kg of weight in 10 days is an unrealistic goal. You can’t push your body to this extent. It is better to aim for a realistic goal and break it into small steps. Start by making changes in your diet and combine it with exercising regularly. This way you can easily shed 0.5-1 kg of weight in a week.
