lose weight quickly: How to lose 20 kgs in a month Vegetarian, Do you want to lose 20 kgs in a month? If the answer is YES! Then you’ve come to the right place. Here’s everything you need to know regarding how to lose 20 kgs in a month. Here’s a list of things you can do to lose 20 kilograms in a month, along with a few tips, so that you can lose weight in just a month.
How to Lose 20kg in 1 Month Diet Plan
How to Lose 20kg in 1 Month Diet Plan In 2022
| How to Lose 20kg in 1 Month Diet Plan |
Are you tired of all foreign diet plans? If yes, then How to Lose 20kg in 1 Month Diet Plan is the solution to your problem and the time has come for you to do something which is suitable for you and your lifestyle. It is time to focus on How to Lose 20kg in 1 Month Diet Plan.
Today many people are adopting the Indian diet plan to lose weight in 2022. It not only reduces your weight but also keeps you healthy. Poor lifestyle and eating habits have increased the weight of people. This is the reason, that today more than 135 million people are facing the problem of weight gain.
Due to this, the risk of diseases like diabetes, heart disease, and cancer is increasing in men, women, and even children. But all these dangerous situations can be overcome by following the Indian diet plan.
According to experts, the Indian diet plan is a specially designed 4-week lactovegetarian plan, which is known to improve your health along with reducing weight.
The lactovegetarian Indian diet chart for weight loss is also a good choice because it helps you cut back on sugary foods and drinks, eat more vegetables, and increase your protein intake.
By following the Indian diet plan in your daily routine, you can easily reduce your weight while staying healthy and happy, but before that know what is Indian diet plan.
What is How to Lose 20kg in 1 Month Diet Plan?
Most of the people in India are obese. To avoid this, people plan an Indian diet plan. The Indian diet plan is a 4-week Lacto-vegetarian diet, which is considered great for people looking to lose weight. Due to the increasing incidence of obesity-related diseases in India, people’s inclination towards this diet has increased.
How does the diet plan work to lose weight?
- Indian Diet Plan:- Lactovegetarian diet. This means that you consume vegetables, especially fiber-rich leafy vegetables to lose weight.
In this diet, you will also have to consume protein and calcium through milk. Milk and milk products increase the growth of gut bacteria and strengthen bones.
Low in calories:-
The Indian diet plan consists of 1500 calorie diet. Tasty foods are included in this list, but the amount of calories in them is not found very much. Under the Indian diet, the fewer calories you consume, the quicker you will be able to lose weight.
Keep the mind healthy:-
Indian diet is supposed to keep the body and mind healthy and calm. It encourages the consumption of foods that help in maintaining a balance between the mind, heart, and spirit. Due to this diet, you can remain stress-free and calm, which is largely responsible for your weight loss.
- Indian diet is diabetes-friendly:- Indian diet food keeps your digestion right and it is also diabetic friendly. All the foods included in this diet plan keep your digestion active and increase metabolism. It also includes foods with a low glycemic index, which is no less than a boon for people with type 2 diabetes.
How many calories should Indians take per day?
Along with following the Indian diet chart to control weight, it is very important to know how many calories you should consume every day. Let us tell you that people who sit and work throughout the day, running all day long, and pregnant women have to consume different amounts of calories.
Below we are giving you a list, which can help you estimate your daily calorie intake. Obviously, your actual calorie needs to work according to your activity level. Calorie intake is determined by the type of work you do every day.
Required calories per day for women:-
For women who weigh 55 kg and who are working, active throughout the day, pregnant or lactating, we are telling you about how many calories should be consumed every day.
- Sedentary woman – 1900 calories
- Moderately active woman – 2230 calories
- Very Active Women – 2850 Calories
- Required calories per day for men
For men whose weight is 60 kg, how many calories should they take every day, know below
- For men working in one place (Sedentary) – 2320 calories
- Moderately active men – 2730 calories
- Very Active Men – More than 3490 Calories
If you are a sedentary woman, 1900 calories will help maintain your current weight. To lose weight, you can reduce 500 calories from your diet, just bring this How to Lose 20kg in 1 Month Diet Plan into your daily routine.
4 weeks Indian diet plan to lose weight
Losing weight is not that easy either. Although many exercises and asanas, yoga can also be done for weight loss, it is very easy to lose weight quickly with the help of a healthy diet.
Below we are telling you such a one-month Indian diet chart, by following which you will lose at least 5 pounds in four weeks. So let’s know what things you can consume throughout the day every week and after doing this, what will be the result you will get at the end of the week.
First-week desi Indian diet plan:-
All the foods given in the Indian diet plan below are healthy. That’s why you should take them regularly. Also, by developing a healthy eating habits, you will be able to reduce your weight.
Morning (6:30 am-7:30 pm) – Drink 1 cup of fenugreek soaked in water.
Breakfast (7:30 am to 8:30 am) – 4 idlis with 1 cup sambar with cup coconut chutney and 1 cup green tea with 4 almonds.
After breakfast (10 am – 10:30 pm) – drink 1 cup of milk or fruit juice
Lunch (12:30 am to 1 pm) – 3 Pulka, white rice with 1 cup dal, cup mixed vegetable curry, 1 cup salad, and 1 cup buttermilk (after 20 minutes).
After the meal (3.30-4 pm) – 1 cup sprouted moong, 15 peanuts with salt, chili, and lemon, or 1 cup cucumber and carrot slices can also be taken.
Dinner (7 pm – 7:30 pm) – 3 Pulka, cup mixed vegetable curry/chickpeas, cup salad with cup curd and a pinch of turmeric in 1 cup warm milk before bedtime.
How will you feel at the end of the week?
By the end of the first week, the water weight in the body will be reduced and you will also get rid of the swelling in your body due to healthy eating. You will lose weight and feel lighter, but to lose weight completely, the main goal is to reduce fat, for which you will need to follow the diet plan for the second week mentioned below.
Vegetarian Indian diet plan for the second week:-
The Indian diet plan for the second week given by us below will help you a lot to lose weight.
Morning (6:30 am-7:30 pm) – Drink 1 cup of fenugreek soaked in water.
Breakfast (7:30 am to 8:30 am) – 1 cup green tea with 2 moong dal chilla, and 4 almonds.
After breakfast (10am-10:30pm) – 1 cup seasonal fruit
During lunch (12:30 to 1 pm) – eat 3 Pulka, rice, 1 cup mixed vegetable curry with 1 cup salad, and 1 cup curd.
After meals (3.30-4 pm) – 1 cup of coconut water and half a cup of grapes or watermelon can be consumed.
Dinner (7 PM – 7:30 PM) – Drink 2 Pulka with half a cup of mushroom curry, half a cup of puffed spinach or broccoli, and a pinch of turmeric milk before sleeping.
How will you feel by the end of Week 2:-
You will start burning fat in the second week by following the desi diet chart to lose weight quickly. Your ability to digest will improve and the problem of weak immunity will also end gradually. Surely you will like this lifestyle of yours and will be ready to follow the third-week diet plan.
Desi vegetarian diet chart for the third week:-
Morning (6:30 am – 7:30 pm) – Mix half a lemon in water and drink 1 cup of its juice.
Breakfast (7:30 am to 8:30 am) – 1 cup vegetable oats, 4 almonds/walnuts with 1 cup green tea.
After breakfast (10 AM – 10:30 PM) – 1 cup of fruit juice
Lunch (12:30 am to 1 pm) – It is good to have 2 servings of white rice, 1 roti (with or without ghee), 1 cup rajma, and 1 cup salad with 1 cup buttermilk.
After Meal (3.30-4 PM) – It is good to take 1 cup of green tea with 1 multigrain biscuit.
Dinner (7 pm – 7:30 pm) – 3 Pulka with cup dal, 1 cup vegetable stew, cup salad, 1 piece dark chocolate, and 1 cup warm milk before bedtime.
How will you feel by the end of week 3:-
If you keep following the plan, in the same way, you will lose 5 pounds by the third week. The heaviness inside you will end and with this, you will also feel confident. To lose weight completely, this plan will prepare you for the future.
Weight Loss 20kg in 1 Month Diet Plan for the fourth week:-
You will be able to become slim and trim only after following the fourth-week Indian diet chart to lose weight completely.
Morning (6:30 am – 7:30 pm) – Mix half a lemon in water and drink a cup of its juice.
Breakfast (7:30 am to 8:30 am) – Have a cup of milk/green tea and 2 almonds with half a cup of vegetables.
After breakfast (10 am – 10:30 pm) – eat a cup of seasonal fruits.
Lunch (12:30 am to 1 pm) – 3 Pulka with 1 cup vegetable curry, 1 cup lentils/beans, cup salad, and cup curd.
After meals (3.30-4 pm) – 1 cup of coconut water or fresh fruit juice or green tea can be consumed.
In Dinner (7 PM – 7:30 PM) – 1 roti, 1 brown rice, 1 cup dal/mushroom, cup boiled vegetables, and 1 cup warm milk should be taken before sleeping.
Weight loss tips to follow this diet chart:-
Superfoods are the biggest key to quick and healthy weight loss. Superfoods are nothing but regular foods that contain more nutrients. They can be millet, seeds, some grass varieties, or even fiber-rich foods. Consume them in the required quantity every day and watch your weight reduce.
- Always drink enough water. Sometimes thirst is quenched in the form of hunger. So when you feel hungry, try to drink water first. This is a natural way to fill your stomach and prevent yourself from starving later.
- Always serve lunch with salad or soup. You have to try to eat less of rice or roti or whatever is given for lunch. Make sure all your meals have sources of protein.
- If there is a shortage of any food, then add eggs or lentils to your meals.1 day of the week can be designated as a cheat day. This will help you get back on your Indian diet chart for weight loss!
- On your cheat day, don’t go overboard on sweets or fried items. If you feel like it, just put a small portion in your mouth to stop the craving. Never starve yourself while on a diet. There is evidence that being hungry can, in fact, lead to weight gain.
Remember, short-term thinking is not going to yield results. Hence, always focus on clean, healthy food as per the suggested weight loss tips.
Attention:
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Weight loss story: “I went vegan and this is how I lost 20 kilos in 5 months”
01/8How a vegan diet helped this guy ditch the flab!
An entrepreneur, 17-year-old Lakshay Kankariya was subjected to a lot of mean comments and jokes for the way he looked. A chance decision to go vegan redirected him to making healthier life choices and ultimately lose weight. His story is nothing short of an inspiration of what diet reversal can do!
02/8The turning point
I used to weigh 82 kilos as a 17-year-old and felt very bad about how I looked, and my health. Like every obese person, I too tried to lose weight every possible way. However, the real turning point was when I explored the true powers of going vegan, and how it changed things for me. I went vegan against animal cruelty but when I realized the benefits it had on my health, there was no going back. A chance decision to go vegan helped me lose weight! What’s better than that.
03/8Diet
04/8Workout followed
30 minutes of dance fitness or Zumba 10 minutes of a core workout.
Fitness secrets I unveiled: When you ditch dairy, and simply add more veggies to your diet, you will start to see drastic changes in your health and feel healthier than before. Weight loss is only a part of it.
05/8How do you stay motivated?
Even before going Vegan, I remember I was often taunted by people around me for my looks. Those negative comments still keep me going.
How do you ensure you don’t lose focus? There is this one incident in particular in which I keep going back to drive myself to focus on my goals. I was driving one day, a man on the road said that I looked like a tomato! That joke makes me want to work harder and fight back negativity.
06/8What’s the most difficult part of losing weight?
Feeling very tired easily.
What shape do you see yourself 10 years down the line? The day I achieve a ripped body, flaunt 6-pack abs with a healthy vegan diet, will be the day I feel like I have achieved all my goals.
07/8What are the lifestyle changes you made?
I cannot emphasize this enough, but quitting dairy and going vegan increased my energy levels and mindful of my choices. My skin is clear now, and my stomach problems have vanished. Zumba is also a great calorie-burning exercise.
What was the lowest point for you? All of the times where I have received negative comments, hurls and comments made me feel low.
08/8Lessons learnt from weight loss
Patience can bring you everything you want, and not fad diets. It is impossible to lose weight in a week, or a month. It’s a process that you have to whole-heartedly adopt and a life-changing journey in itself.
How To Lose 20kg, 30kg or Even 40kg The Smart Way
If you’re tired of carrying extra fat and want to get rid of it quickly, here are a set of proven weight loss guidelines to help you.
In the article below, you will find lifestyle tips, dieting guidelines and exercise ideas – all of which will collectively assist you in your weight loss goals.
Throughout this article we will provide some more specific tips for if you have a large amount of weight, such as 20kg, 30kg or even 40kg or more that you want to lose.
BEST WEIGHT LOSS STRATEGIES
HOW TO LOSE 20 KILOGRAMS
1) SWAP BINGE SNACKING WITH AN INTERACTIVE ACTIVITY
If you have a habit of resorting to unhealthy food when you’re lonely or stressed, here’s the deal – swap it for some fun, interactive activity. Often touted as emotional eating, this terrible tendency can lead to significant weight gain as your body won’t need this energy (from your unhealthy food) and will ultimately convert it to stored fat.
One of the best ways to change this habit is by diverting your attention to some fun! This can be watching a movie, talking to a friend or listening to good music – as long as it makes you happy, it’s definitely worth a shot. Beats eating!
Another simple strategy is to have a large glass of water whenever you feel the urge to snack. You’ll be surprised at how much your appetite is surprised, just from the feeling of fullness a glass of water can provide.
2) WALK A LITTLE MORE
Walking, even for just 20-30 minutes more on a daily basis can help you lose weight faster. The extra 100-200 calories that is burned in every short walk really adds up over time. It’s all about consistency!
3) DON’T SKIP YOUR BREAKFAST
Whether you’re heading out to work, university or school- always make it a point to have a healthy breakfast rich in protein and fibre. This will not just help you gain less weight, but it’ll also help you lose those kilos faster by stopping pre-lunch snacking. An early meal in the morning also fires up yoru metabolism. Even grabbing an apple is a better option than nothing.
4) STAY HYDRATED
As we mentioned earlier, water doesn’t just keep you hydrated, it also suppresses your appetite. And what does a suppressed appetite mean? Well, it simply means that you’ll no longer resort to unnecessary, binge snacking.
5) GO FOR PROTEIN
While most of us manage to get our fair share of protein, there are also others who might not be getting enough to meet the individual needs of their body. This is exactly why you need to add small amounts of protein in the form lean meat, chicken, legumes or fish.
Protein has less energy per gram than fat and carbs, and it’s harder for yoru body to break down and store as fat so it makes a great option over carb-rich foods.
6) PERFORM LUNGES
Forward lunges are probably one of the best ways to lose weight, as they effectively work on your large leg muscles. The great thing about working large muscle groups like the quads is that they use a lot of calories both during, but more importantly, after exercise. You actually get some “free” calorie burning after your workout as your body works to strengthen and replenish the muscles used in the legs.
7) CARDIO
Your weight loss schedule is absolutely incomplete without a proper session of cardio. Whether it’s walking, jogging, swimming or cycling – each of these exercises will target your excess fat and help you lose weight faster. That’s one of the best things about working out in the gym – you have so many options to choose from!
There you have it – 8 tips for losing fat. It’s time to get started!
Being drastically overweight can obviously play on your mind and cause you to be at ease within your own body. But more than that, obesity is dangerous to your health. If you’re ready to lose a large about of weight such as 30 kilograms, below are some sensible weight loss tips to get you started.
HOW TO LOSE 30 KILOGRAMS QUICKLY
LIFESTYLE TIPS
1. IDENTIFY YOUR BINGE EATING TRIGGERS (AND STOP THEM)
There are certain activities that people do on a daily basis which can make them more susceptible to random eating. For instance, whenever you feel bored, tired or sad, you may want to nibble on high-calorie snacks and this can cause uncontrolled weight gain.
To prevent such a situation you can replace the snacks with healthier foods (nuts, seeds or fruit) and of course, avoid having unhealthy foods in the house.
2. WALK HOME FROM WORK INSTEAD OF DRIVING
If you live within walking distance to your place of work, you can burn a significant amount of calories per day by simply walking home in the evening instead of taking a car. Additionally, when going to your office in the morning, try taking the stairs instead of using the lift. Little tricks like this really add up over time.
3. AVOID WATCHING TOO MUCH TV
The average person in Australia spends about 5 hrs per day watching TV, you can substitute some of this time by doing other productive activities like getting outdoors and exercising, even if it’s just a leisurely stroll. Just swapping out 30 minutes per day to do something more productive than watching TV is a great start. Every bit helps!
DIET TIPS
4. REDUCE YOUR SUGAR AND STARCH INTAKE
By cutting back on carbs, you’ll be able to control your appetite better and end up eating fewer calories in the process. Likewise, your body will start feeding off its stored fat-content instead of directly burning carbs for energy, thus leading to significant weight loss.
5. EAT MORE VEGETABLES AND PROTEIN-RICH FOODS
Your daily meals should include low-carb proteins and vegetables. Studies show that eating a high-protein breakfast can significantly reduce your cravings and calorie-intake for the rest of the day. Eating foods such as eggs, fish, pork or lamb can reduce your food cravings by up to 60 percent. Vegetables are also a good source of fibre that can lower your hunger levels.
6. AVOID SODAS AND ARTIFICIAL JUICES
Soft drinks and artificial juices are filled with lots of processed sugars that have no nutritional value and only add more carbs to your body. Sticking with water instead when you feel thirsty can also significantly reduce your caloric intake throughout the day, while still keeping your refreshed and hydrated.
EXERCISE TIPS
7. USE AN EXERCISE BALL WHEN SITTING
This simple ball can help you burn plenty of calories per day, as you bob up and down, rolling around and balancing on the ball, you will burn a lot of fats in the process! Your legs, back and core will also get a great workout in the process as you continuously use them to maintain balance.
8. TRY RESISTANCE TRAINING
You can either come up with your own custom weight-lifts at home, or visit your nearest gym for some lifting sessions. By lifting weights, you won’t just be able to burn lots of calories during the workout, but also fire up your metabolism outside of your workout, which is a huge benefit for weight loss.
Below are some specific weight loss tips that will help you on how to lose 40kg as quickly as possible.
HOW TO LOSE 40 KILOGRAMS
DIET AND FOOD TIPS
1. EAT SMALLER PORTIONS
One significant reason why we tend to break away from our regular diet is that we find it really hard to control our temptations. After sticking to healthy eating for several days, we find it extremely challenging to refrain from eating junk food or unhealthy treats.
Moreover, many of us lack the required willpower to maintain the stringent diet and avoid eating until we feel incredibly full at each meal. Wherever possible, aim to eat small portions. Even if it’s an unhealthy snack or treat, instead of eating our usual portion, tone it back so that you don’t blow your diet completely out of the water.
2. PREPARE YOUR OWN MEALS
We all tend to live a hectic lifestyle that does not allow us to devote much time for preparing our own meals. However, if you’d like to shed pounds quickly, cooking your own meals is an ideal solution as you know exactly what you’re putting into your body. This will also allow you to experiment and try out various low-calorie recipes as well.
3. NEVER GIVE UP
As mentioned earlier, we often find it very difficult to resist temptations. Moreover, when we attend a party or special event, we tend to eat excessive amounts of food or at the least, eat without consciously thinking about our intake.
The reality is, there will be times where you make a mistake but what is important to know is that mistakes are OK. Never give up, instead, go on following your diet instead of throwing in the towel.
WORKOUT TIPS
4. KEEP IT SHORT AS WELL AS SWEATY
Quality is going to rule over quantity when it comes to workouts. If you’re short on time, keep your workouts short, explosive, as well as intense. This will allow us to get the best results within a short span of time due to maximal calorie burning in whatever time you have.
So if you’re going to go for a walk, walk fast. If you’re going for a jog, find some hills. Anything you can do to add some extra intensity will be a great help.
5. TRAIN WITH A BUDDY
Partner up with friends or relatives with similar fitness goals to yours. Also, you might like to try group personal training or group fitness – working out with like-minded individuals is fantastic for motivation!
LIFESTYLE TIPS
6. SLEEP PROPERLY
It is known to all of us that the human system produces growth hormones which help to enhance metabolism and also repair tissues. However, this activity is going to be hampered significantly by inadequate sleep, which will also make the body quite lethargic so that we won’t be able to focus on any sort of mental or physical activity at all.
Consequently, we should always make it a point to sleep for 8 hours per night so as to increase metabolism and shed weight effectively.
7. CUT DOWN ON DRINKING ALCOHOL AND SMOKING
Smoking will interfere with the production of enzymes which, in turn, will hamper our digestive process to a great extent. Moreover, restricting the intake of alcohol can also make a huge difference when it comes to losing weight. You’d be surprised how many calories are in a typical drink.
Love a gin? There are 70 calories in a single shot of gin. Red wine lover? That’s 85 calories per glass. Beers have similar calorie totals so 4 or 5 drinks on a weekend can basically equal the same amount of calories in an extra meal!