How to lose 20 kgs weight in a month?

I’m going to share a true story about my cousin Shilpi, who lost 20kgs in one month.

Before starting her story, I would like to advise you not to blindly imitate anyone's journey because every individual is different and has different body requirements. So, if you also want to lose weight firstly, you should consult your doctor and then dietitian.

My cousin, who is happily married and blessed with two kids, is ignorant of her health. Due to her sedentary lifestyle and gourmet nature, she has started gaining weight. She never thought of losing weight.

Gradually she started developing health-related complications. These are:

Table of Contents

Before and After pic of losing weight

Irregular periods

Being overweight impacts hormone and insulin levels, which can interfere with your menstrual cycle, causing delayed periods, resulting in periods occurring once in three months, which worried her.

Back Pain

People who suffered from obesity have an increased risk for problems, specifically in the lumbar region(lower back. Because there is excess weight in the midsection, the pelvis is pulled forward, straining the lower back and creating lots of pain and medical issues.

Knee Pain

Two ways being overweight raises your risk for developing the joint disease. Firstly, excess weight stresses weight-wearing joints, mainly the knees, back, and feet.

Secondly, weight gain causes inflammation and swelling of the joints, causing immobility and pain.

Steps in losing weight

Visited Doctor

She started consulting doctors for advice; each doctor advised her first to lose the weight. She also knows that she should lose weight, but she cannot follow her instinct due to culinary addictions.

Her visit to Home town

Her mother and mother-in-law also suggested losing weight, but she stops herself when she thinks of yummy food. Now she has started facing so many health issues, and she began thinking of losing weight now.

She went to see her mom, and there she met her old friend who was very bulky earlier but now transformed into a beautiful figured woman. Out of curiosity, she asked about her transition. Her friend introduced her to the dietitian Shveta, who helped Shilpi by guiding her in losing weight.

Steps suggested by the dietitian to lose weight

Fitness regime

Due to lockdown because of Corona, she does all the household chores by herself. She also has to take care of her children, so she shifted all her workout schedule in the evening because she was busy with her children's online classes in the morning.

She starts her workout by walking for one hour, which consists of brisk walking and running.

Sun salutation 108 times for 2 hours and then one-hour dancing.

Sometimes she feels exhausted, but she keeps herself motivated by thinking that she can wear all the modern dresses after losing weight.

Detoxification

She takes only apples and pomegranates for breakfast, lunch, and dinner for the initial two days.

Diet Plan

Breakfast

Six egg whites only

Lunch

The mix of veggies, soya chunks, cottage cheese, green peas, one small tomato, and one small onion makes up to two bowls.

Snacks

One cup of green tea and sometimes nuts(walnuts, almonds) before the workout she takes as a snack.

Dinner

She takes her dinner at 7 pm in the form of a protein shake. Before bed, she takes green tea.

She also sips hot water infused with 3-4 drops of lemon in between meals. She stopped taking chilled water of which she is very fond of.

Discipline Life

She wants to lose weight so badly that she stopped eating sweets. Initially, she used to feel cravings for that, but she managed to control that, but she used to cook sweets for her children and husband.

Cheat Days

Saturday and Sundays are her cheat days; on these days, she whatever she wants. So friends, not a tricky thing; you can also give it a try if you're going to lose weight.

Now she maintains her weight by doing exercises only for five days for one hour only and eating everything but in small portions. She lost her weight 20 kgs in one month by dieting and yoga(sun salutation) , so her skin gets toned up instead of getting loose.

Never believe in FAD diets in a hurry to lose weight because it is not sustainable and results in side effects.

You should weigh yourself often. True or false?People who succeed at losing weight and keeping it off weigh themselves often, research shows. A step on the scale at least once a week seems to build awareness best.

Don't?stress ?if the number on the scale goes up and down: Weight can change by several pounds over the course of a few days as water weight shifts.

Which fats should you cut back on to lose weight?Saturated fats. Less than 10% of your calories should come from saturated fats, say government dietary guidelines.

Not eating one type of food doesn't translate to cutting overall calories. Besides, fat can help you feel full after eating, which may curb your desire for seconds or dessert. Your body needs some dietary fat to function.

Replace butter and processed foods with more healthy polyunsaturated and monounsaturated fats, like olive oil, cold water fish, tofu, avocado, and small amounts of nuts. Although lowering saturated fat isn't magical for?weight loss, it is beneficial for overall health.

To help lose weight faster, you should drink water before meals. True or false?Drinking water, especially before mealtime, helps fill you up and makes you eat less. One study found that adults who drank two cups of water before each meal lost more weight than those who didn't.

Water also helps you stay hydrated. When your kidneys are moving water through your body, your water weight is lower.

To lose weight, you should plan every meal. True or false?Spontaneity is great for some activities, but eating isn't one of them. Weight loss experts recommend planning your meals and snacks to make sure they fit into a well-balanced?diet?plan.

Without a good plan, you're more vulnerable to the siren call of the nearest vending machine or bakery.

If Shilpi can lose weight, then anyone can lose weight. What are you thinking of getting started?