Let's try to find out how to lose 7 kg in a week. For some reason, losing 1 kg per day is highly expected, but it seems unrealistic. Is it really possible to lose weight at this rate or is it just a scam?
You can immediately say that it is very possible to lose 7 kg in 7 days. The proof can be found in analyzes of the body composition of ultramarathon athletes - such runners who do not run a simple marathon 42 km long, but move along the route for 6-7 days to the maximum distance.
In a special TV study, the athlete lost 3. 6 kg of pure fat in just 3 days of slow running along the route (with breaks for rest, eating and sleep). Therefore, in 6-7 days, with proper nutrition, she will lose just the necessary 7 kg. Let's take a closer look at why this loss of excess fat occurs.
How to lose 7 kg in a week
The most important factor affecting the reduction of body weight is the human body's energy consumption. Our body needs energy every second of its existence.
Energy for the body can come from glucose and fat inside the body. Sometimes when glucose runs out, our body switches to alternative energy sources and independently produces energy from amino acids.
All these components enter the body with food. Some is used immediately, some is stored in reserve in the form of glycogen and fat.
If the body gets more energy in the form of nutrients with food than is currently needed, then all this is stored in reserve. If less than needed is received, the body compensates for the deficiency from stored reserves.
Why do ultramarathon runners lose so much weight?
The fact is that each additional movement of the body requires additional energy. And if a person moves along the highway for 15-20 hours, then the energy consumption becomes colossal. And because meals do not provide the body with all the necessary energy from nutrients, the body begins to actively use internal reserves.
All that remains is to stimulate the use of accumulated fat to cover the lack of energy. How? It's not difficult at all.
How to force the body to use fat
Maximum movement
Ultramarathoners lose so much excess fat because of the maximum amount of activity they do throughout the day. The more a person moves, the more energy he uses.
Unfortunately, modern life is characterized by physical inactivity (lack of movement). But if you increase the movement time perday as much as possible (if possible), then the energy consumption will increase significantly. This means that the body needs additional energy.
If this energy does not come from food, then the body will begin to waste accumulated reserves.
Fractionated meals
As strange as it may seem, you should not eat too much or rarely. This only leads to a decrease in metabolism. Thus our body reduces its energy consumption.
But if you eat often (5-6 or more times a day), but in small portions, then this seriously increases your metabolism. Those. the body quickly begins to use energy, including that stored inside in the form of fat.
Slow movements use fat, fast movements use glycogen.
Slow movements (walking, jogging) consume drops of fat accumulated inside the muscles. These reserves only last for 45 minutes, rarely for 1 hour. Then these fat reserves end up inside the muscles that perform physical work, despite the fact that the total fat reserve in any person's body is enough for a month's existence.
To burn fat and some glucose, you must therefore take a break after 1 hour of slow walking or running for 10-20 minutes. During this time, a new portion of fat will enter the working muscles from the bloodstream, which will create an opportunity to continue the movement for another 45-60 minutes.
But if you don't take a break, the body will start wasting glucose. And after it is used up, it will go on to break down the body's proteins. As a result, it is not the fat layer that will decrease, but the amount of muscle in the body.
Calorie intake of the diet
The lower the total calorie intake of the diet on the days of maximum movement, the greater the result will be achieved in the end.
However, one should ensure that a sufficient amount of slow forms of carbohydrates and protein is consumed when eating.
A good result will be provided that the total caloric intake on these days is within the range of 1000-1300 kcal per day. day. It is also possible to increase this amount if the scale indicators show the achievement of the set goals.
So to lose 7 kg in a week, you need to move as slowly as possible and eat right and keep a slightly reduced calorie intake. And then the result is not long in coming.