Smart Diet Plan To Lose 20 Kilos

Losing 20kg in a month is possible but it is not recommended by health experts due to the health risks involved. A safe and steady weight loss is 1-2 pounds per week. To lose 20kg healthily, it may take around 20 to 40 weeks.

To lose weight, a caloric deficit is required. This can be achieved by consuming less food, exercising more, or both. A low-calorie diet usually means consuming between 1,000 to 1,500 calories per day.

- Drink plenty of water

- Eat slowly and mindfully

- Add cardio to your routine

- Increase your protein intake

- Reduce refined carb consumption

Calorie deficit

A calorie deficit is when you consume fewer calories than your body needs to maintain its current weight. This can be achieved by eating fewer calories, increasing physical activity, or a combination of both. A safe and sustainable calorie deficit is generally considered to be around 300-500 calories per day, which should lead to a weight loss of about 0.5-1 kilogram (kg) or 1-2 pounds per week. This can be calculated by determining your Total Daily Energy Expenditure (TDEE), which takes into account your Basal Metabolic Rate (BMR) and activity levels.

To create a calorie deficit diet plan, it is important to first assess your needs, taking into account your weight, goals, activity level, health conditions, and preferences. Then, calculate your TDEE to determine how many calories you burn at rest and through activity. Next, set a safe calorie deficit that will allow for gradual and sustainable weight loss. Develop a balanced diet plan that includes a variety of nutrient-dense foods such as fruits, vegetables, whole grains, and lean protein, while also considering any dietary restrictions or preferences. Portion control is also crucial to staying within your calorie budget.

It is recommended to seek guidance from a healthcare professional or nutritionist, who can provide ongoing support and adjustments as needed to ensure a safe and effective weight loss journey. They can help you create a personalised deficit that is gradual and sustainable, taking into account your individual needs and preferences. Additionally, they can provide nutritional support to ensure your diet complements your training regimen and provides adequate energy and nutrients for optimal performance and recovery.

While a calorie deficit is essential for weight loss, it is important to note that rapid weight loss can be unhealthy and unsustainable. Aiming for a gradual weight loss of 0.5-1 kg per week is generally recommended to minimise health risks and promote long-term success. Additionally, combining a calorie-deficit diet with regular physical activity and adequate sleep can enhance your weight loss efforts and overall health.

Exercise

• High-Intensity Interval Training (HIIT): This involves alternating between intense bursts of exercise and short recovery periods. A study published in the Victoria Medical University found that HIIT significantly reduces body fat compared to traditional cardio. Aim for 4-5 sessions per week, with each session lasting 20-30 minutes. Example exercises include burpees, mountain climbers, jump squats, and high knees.
• Full-body Strength Training: This helps preserve muscle mass while losing fat. Research shows that combining muscle-building workouts with a calorie deficit results in greater fat loss and muscle retention. Aim for 3-4 sessions per week, with each session lasting 45-60 minutes. Focus on compound exercises that target multiple muscle groups, such as squats, deadlifts, bench presses, rows, and overhead presses. Aim for 3-4 sets of 8-12 reps per exercise.
• Steady-State Cardio: Activities such as running, cycling, swimming, or brisk walking can help create a calorie deficit and aid in significant fat loss over time. Aim for 5-6 sessions per week, with each session lasting 60-90 minutes. Maintain a moderate to high intensity level to keep your heart rate elevated.
• Yoga or Stretching: On non-workout days, light activities such as yoga or stretching can promote recovery and prevent injury.

It is important to note that the above workout routines are intense and may not be suitable for everyone. It is always recommended to consult with a healthcare professional or a certified fitness trainer before starting any new exercise program, especially if you have any health conditions or injuries. They can help you determine the appropriate intensity and duration of exercises based on your individual needs and fitness level.

Protein

The recommended daily protein intake for a healthy adult is 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound). However, this may vary depending on your physical activity level and medical history. If you plan to add a lot of protein to your diet, or if you have liver or kidney disease, it is advisable to consult your doctor first.

• Lean meats: Chicken, turkey, beef, and pork are excellent sources of high-quality protein and provide important nutrients like iron and zinc. Opt for lean or low-fat options to minimise unhealthy saturated fat intake.
• Fish: Salmon, tuna, and mackerel are rich in protein and omega-3 fatty acids, beneficial for heart health.
• Dairy products: Milk, cheese, Greek yoghurt, and cottage cheese are good sources of protein, calcium, and other essential nutrients. Choose low-fat options and limit cheese intake.
• Beans, peas, and lentils: These plant-based sources provide protein, fibre, folate, potassium, iron, and zinc.
• Nuts and seeds: Almonds, walnuts, peanuts, pumpkin seeds, and sunflower seeds are rich in protein, healthy fats, vitamins, and minerals. Be mindful of portion sizes as nuts are high in fat and calories.
• Eggs: A complete protein source containing all essential amino acids, as well as vitamins, minerals, healthy fats, and antioxidants.
• Quinoa: A plant-based complete protein source, providing about 8 grams of protein and 5 grams of fibre per cooked cup. It's also a good source of minerals like manganese, phosphorus, and copper.
• Soy products: Tofu and tempeh are good protein sources, especially for vegetarians and vegans. Tofu provides 7 grams of protein per 1/4 cup.
• Spirulina: A type of bacteria that grows in water, spirulina offers protein and other nutrients in powdered or tablet form.
• Hemp seeds: Use in salads or as a topping for yoghurt and oatmeal. Three tablespoons provide about 9.5 grams of protein.

Fibre

• Pears
• Strawberries
• Avocados
• Oats
• Apples
• Raspberries
• Bananas
• Carrots
• Beets
• Broccoli
• Artichokes
• Brussels sprouts
• Lentils
• Kidney beans
• Split peas
• Chickpeas
• Quinoa
• Popcorn
• Almonds
• Chia seeds
• Sweet potatoes
• Dark chocolate
• Promoting weight loss
• Lowering blood sugar
• Fighting constipation
• Boosting heart health
• Feeding friendly gut bacteria

When adding fibre to your diet, it is important to do so gradually and drink plenty of water to avoid adverse effects such as bloating and gas.

• Add oatmeal, pulses, fresh fruits and vegetables to your diet.
• Opt for fruits and potatoes with their skins on.
• Choose wholemeal bread over white bread.

Sleep

Lack of sleep can interfere with rapid weight loss. Make sure you’re getting 7-9 hours of sleep per night. Poor sleep can increase hunger and cravings for unhealthy foods.

Additionally, sleeping soundly every night can help you lose weight and should be a priority during your weight loss journey. Good sleep or sound sleep is needed for body and brain healing and keeping your metabolism healthy and in perfect condition. Try to sleep 7-9 hours each night for the best results if you want your body to burn calories efficiently and maintain a healthy weight.

Frequently asked questions