What is the method for losing 20 pounds per month

The main methods for losing 20 pounds per month include adjusting dietary structure, increasing exercise, controlling calorie intake, following a regular schedule, and monitoring weight changes. Rapid weight loss should be carried out under the guidance of a doctor or nutritionist to avoid health risks caused by blind dieting or excessive exercise.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and high-fat foods, and increase the proportion of high-quality protein and dietary fiber. Choose whole grains, lean meat, fish, soy products, and dark vegetables, and avoid fried foods and sugary drinks. Three meals a day are scheduled and quantified, and a small amount of multiple meals can be used appropriately to reduce hunger.

2. Increase physical activity

Engage in at least 150 minutes of moderate to high-intensity aerobic exercise per week, such as brisk walking, swimming, skipping rope, etc., combined with resistance training to improve basal metabolic rate. Warm up and stretch before and after exercise, gradually increase intensity, and avoid joint injuries. Daily non physical activity consumption can be increased, such as walking instead of taking a bus.

3. Control calorie intake

Based on the basal metabolic rate, establish a daily calorie deficit and generally recommend reducing intake by 500-750 calories. Use food scales and diet tracking apps to accurately calculate and avoid hidden calorie intake. Pay attention to balanced distribution of nutrients, and the protein intake should reach 1.2-1.6 grams per kilogram of body weight.

4. Regular sleep schedule

Ensure 7-8 hours of high-quality sleep per day and avoid staying up late causing leptin secretion disorders. Establish a biological clock rhythm by fixing meal and sleep times. Avoid using electronic devices 2 hours before bedtime. Instead, meditate or take a warm bath to relax your body and mind.

5. Monitor weight changes

Measure weight and body fat percentage at fixed times every week, and record changes in body circumference. Adjust the weight loss plan based on data, and during the plateau period, change the exercise mode or adjust the diet ratio. If discomfort symptoms such as dizziness and fatigue occur, seek medical evaluation in a timely manner. During the rapid weight loss period, it is necessary to ensure a daily intake of at least 2000 milliliters of water and supplement with complex vitamins to prevent micronutrient deficiencies. After losing weight, it is necessary to gradually transition to a maintenance diet and establish a long-term healthy lifestyle. It is not recommended to continue using extremely low calorie diets, and women should pay attention to changes in their menstrual cycle. If combined with chronic diseases such as diabetes and hypertension, the weight loss plan must be implemented under the supervision of a specialist.