Losing 20 kg naturally is very achievable with the right approach, but it requires consistent lifestyle changes in diet, exercise, and mental habits. Here’s a sustainable strategy:
✅ 1. Diet Changes
- Caloric Deficit: Eat fewer calories than you burn (aim for 500–800 calorie deficit/day).
- Whole Foods: Focus on vegetables, fruits, whole grains, legumes, and lean proteins.
- Avoid: Sugar, fried food, processed snacks, white bread, sugary drinks.
- Hydration: Drink 2–3 liters of water daily.
- Meal Timing: Avoid late-night eating, and consider intermittent fasting (e.g., 16:8 method).
🏃♂️ 2. Exercise Routine
- Cardio: Walk, cycle, swim, or jog 30–60 minutes daily.
- Strength Training: 3x per week to preserve muscle while burning fat.
- Stretching/Yoga: Reduces stress and aids recovery.
🧠 3. Mindset & Habits
- Sleep: Get 7–8 hours nightly — poor sleep can cause weight gain.
- Stress Management: Use breathing, meditation, or hobbies to lower cortisol levels.
- Track Progress: Use a journal or app to monitor food, weight, and mood.
📉 Realistic Timeline
- Healthy weight loss: ~0.5–1 kg per week
- To lose 20 kg: Expect 5–7 months if done safely and naturally.
Thank You😇