Wanting to lose 20 pounds of weight in a month is a relatively high goal, which needs to be achieved by combining scientific diet control and proper exercise.
Adopt a moderate diet to control your total calorie intake. It is recommended to choose low-energy, high-fiber foods, such as vegetables, fruits, lean meats, fish, etc., and avoid the intake of high-sugar, high-fat and high-salt foods. Eat separate meals, reduce carbohydrate intake, and balance protein and healthy fats.
Aerobic exercise can help burn calories and promote the consumption of body fat. Choose your favorite aerobic exercise methods, such as brisk walking, running, swimming, skipping rope, etc., and stick to 30 minutes to 1 hour of aerobic exercise every day. Muscle training increases basal metabolic rate and promotes fat burning. You can do some simple strength training, such as dumbbell lifts, push-ups, sit-ups, etc., 2-3 times a week for 20-30 minutes each time.
Maintaining a regular diet and schedule can help regulate metabolism and control appetite. Try to eat a good breakfast, a moderate amount of lunch, and try to eat as little or light as possible for dinner. Avoid overeating and late-night snacks and get enough sleep. Increasing the amount of exercise in your daily life, such as climbing stairs, walking instead of riding in a car, standing more, etc., can burn calories and promote fat burning in the body.