Diet to Lose Weight 20 Kilos
If you want to lose 20 kilos, you should know that you can achieve it through a change of eating habits, physical activity and proper management of daily activities in general. That you achieve a change in habits will not only help you lower body fat , but also allow you to maintain a correct weight , unlike extreme methods that only make the situation worse by the yo-yó effect.
How Much Time do I Need to Lose 20 Kilos?
Weight loss 20 kg in 7-8 months implies that you will make an average decrease of 500 g per week, which is recommended to avoid muscle loss and nutritional deficiencies. Therefore it is important that you put yourself in the hands of a registered dietitian nutritionist who will provide you with all the necessary tools so that on the one hand, you progressively reduce your percentage of fat and on the other hand, so that later you will be able to maintain a healthy weight . It is important to know that the body fat percentage is very relevant to a person, since an excess, especially a visceral level, all may result in serious diseases such as obesity, hypertension, diabetes, cardiovascular disease, cancer, etc. The levels of body fat depend on several factors such as: genetics, gender, physical activity, hormonal regulation, eating behavior, microbiota, etc. And among the most determining factors would be the intake and daily energy expenditure (expenditure at rest and activity), which I will talk about later.
The process of weight reduction covers a multitude of factors, from the environment in which you live to the small daily decisions that you make when making the purchase, cooking or choosing a restaurant that directly influence your eating pattern. Your nutritionist, dietitian, should know this food pattern so it will look for information as detailed as possible to detect all the factors involved in your weight gain and body fat. You can keep a food diary that is an instrument that will allow you to identify the type of food and drink that you usually consume, the frequency with which you do it (both during the day and weekly), and even the quantities consumed. You could also record other information of interest, such as the degree of hunger or stress and the performance of physical activity, aspects that will also be decisive.
What Should my Diet have to Lose 20 Kilos?
Vegetables and fruits will play a fundamental role in your daily diet since not only will they give you satiety, but they will also provide you with the vitamins, minerals, fibers and phytochemicals essential for health. The carbohydrates will come mainly from foods such as legumes, bread, rice or whole wheat pasta, etc. that will give you satiety and energy.
“The proteins will come from healthy foods such as fish, eggs, white meats, vegetables, etc.; these will prevent the loss of muscle mass”.
And fats will be mostly mono and polyunsaturated from dried fruit, avocado, olive oil, blue fish, etc. They will not only provide essential fatty acids but also fat-soluble vitamins with important functions throughout the body. Use the best cooking methods such as steam, oven, iron, etc. without ruling out the stew, which is mistakenly the first way of cooking that is eliminated when a diet is proposed. You can make them with vegetable broths and limiting the oil to 1-2 tablespoons. Finally, you will learn to interpret the food labeling of any food product, this will allow you to identify the foods that best suit you and in this way make a purchase of healthy foods that will help you in the process of weight loss.
Some Recipes from the Menu
LENTILS WITH RICE, VEGETABLES AND SOY SAUCE
Put water to heat and when it boils add a little rice allowing it to cook until done. On the other hand, cut a carrot, a pepper and an onion and fry them with a little oil, when these are cooked add the rice and lentils (canned, previously drained), pour soy sauce while it is in the pan and turn so that everything takes the flavor of soy.
HAMBURGER WITH ONION AND CHAMPIÑONES
Prepare the meat burger that has been chopped without fat, add finely chopped onion, garlic, parsley, pepper to taste and a little salt. Make it grilled and served with onion cut into rings and mushrooms.
SPAGHETTI WITH GAMBITAS, VEGETABLES AND BASIL
Boil the spaghetti; let the prawns thaw and reserve. Cut dice a zucchini, half aubergine, an onion and 10 mushrooms a laminas. In a pan add a tablespoon of olive oil and when it is hot add the vegetables and rehógalas. You must poach them over low heat; if they burn add a little water. When they are poached adds the thawed prawns and when these are cooked add the spaghetti and a little basil. Remove a few minutes and you’ll have it ready.
PURÉ DE CALABAZA AND CARROTS
In a pressure cooker heat water and when it breaks to boil add ½ kg of squash, 1 leek, 1 onion and 3 carrots previously peeled, washed and chopped. Add salt and cover it. Cook the vegetables according to the time indicated by the specifications of the pot to puree. Then adjust the amount of water, add 1 tablespoon of olive oil and crush it. You can add spices such as white or black pepper.
COFFEE ESTOFADO WITH POTATO AND VEGETABLES
In a deep pan pour a tablespoon of olive oil and sauté a chopped onion and stir every few minutes so that it does not burn (if it burns add a little water or vegetable broth anyway). When it is golden add a chopped red pepper and a laminated potato, cover with vegetable broth and cover until the potato is almost cooked. Add a loin of cod, cover again and cook until the fish is at its point.
What Happens if I Get Stuck and do not Lose more Weight?
When your goal is to lose 20 kilos , it is also important that you know that in the 7-8 months of weight loss there will be periods of stagnation or plateaus due to the hormonal mechanisms that are put into play or the loss of motivation, for example: “I look better I get tired of the diet”. This may require a greater psychological effort not to abandon the treatment in half and will be the time when physical exercise and daily physical activity will gain greater prominence as they are the only two components of daily energy expenditure that can be modified explicitly. I make the difference between physical exercise (for example, what you can do in the gym or in a sport) and daily physical activity (that we do when walking or climbing stairs) to help you recognize the importance of both factors. Thus, It is essential that you acquire good habits of activity and / or physical exercise to increase total energy expenditure and preserve your muscles (which is more metabolically active than fatty tissue). In this way you will reduce stagnation processes and it will also be easier to maintain the weight once the diet is finished. The stagnation of the weight, in some cases, does not imply stagnation in the loss of volume. That is, if you are losing volume you are lowering body fat even if it is not reflected in the number that appears on the scale. If you lose body fat you notice little in weight but a lot in volume.
Success in modifying your eating behavior will basically depend on your ability to bring all the changes into daily practice. In this sense the technique called nutritional coaching and motivation for the goal that will allow you to act as a protagonist in your health, determining your goals, your weaknesses and strengths, your levels of hunger and satiety, learning to differentiate emotional hunger vs physiological, adopting a positive attitude towards change, becoming aware of yourself and your decisions and finally, acquiring responsibility, commitment and confidence in yourself. The permanent support of the dietitian nutritionist can help you apply these tools.
It is important that you detect the usual obstacles, that you create an adequate environment and that you adopt the attitude and determination necessary to achieve this change in your diet that will have a positive impact on other aspects of your life. And remember that to modify your eating habits you will have to modify your way of thinking and feeling towards food. If you think you are happy thanks to foods rich in fat, sugar and salt, you give these foods immeasurable power and you become dependent on unhealthy foods. So the rethinking should also be done from your own emotions and feelings. You must learn to eat consciously, identifying your emotions and listening to your body; you will have to disconnect the autopilot in the act of intake, without losing control and at the same time enjoying the moment.