Let's try to figure out how to lose 7 kg in a week. For some reason, losing weight of 1 kg per day is highly anticipated, but seems unrealistic. Is it really possible to lose weight at this rate or is it just a lie?
You can immediately say that it is quite possible to lose 7 kg in 7 days. Evidence of this can be found in the analysis of the body structure of ultramarathon athletes - such runners do not run a simple marathon of 42 km, but move to the maximum distance for 6-7 days along the route.
In a special television investigation, an athlete lost 3. 6 kg of lean body fat in just 3 days of slow trail running (with breaks for rest, meals and sleep). Therefore, in 6-7 days, with proper nutrition, he will lose only 7 kg. Let's take a closer look at why this excess fat is lost.
How to lose 7 kg in a week
The main factor affecting weight loss is the energy consumption of the human body. Our body needs energy every second of life.
Energy for the body can be glucose and fat within the body. Sometimes when glucose runs out, our body turns to alternative sources of energy, producing energy from amino acids on its own.
All these components enter the body with food. Something is consumed immediately, something is stored in the form of glycogen and fat.
If the body receives more energy in the form of food and nutrients than it currently needs, then all this is stored in reserve. If less than the required amount is taken, the body makes up for the deficiency from stored reserves.
Why do ultramarathoners lose so much weight?
In fact, each additional movement of the body requires additional energy. And if a person drives on the highway for 15-20 hours, then the energy consumption becomes large. And because the diet does not provide the body with all the necessary energy from useful substances, the body begins to actively use internal reserves.
All that remains is to stimulate the use of stored fat to compensate for the lack of energy. How can? It's not difficult at all.
How to force the body to use fat
Maximum movement
Ultramarathoners lose excess fat due to the maximum activity they do during the day. The more a person moves, the more energy he expends.
Unfortunately, modern life is characterized by physical inactivity (immobility). However, increasing the amount of movement time per day (if possible) will significantly increase energy consumption. This means that the body needs additional energy.
If this energy does not come from food, then, naturally, the body begins to waste the accumulated reserves.
Fractional meals
As strange as it may seem, you should not eat too much or too little. This will only slow down the metabolism. Thus, our body reduces energy consumption.
However, if you eat frequently (5-6 or more times a day), but in small portions, it will significantly increase the metabolic rate. That. The body begins to quickly spend energy, including stored in the form of fat.
Slow movements burn fat, fast movements burn glycogen.
Slow movements (walking, running) eat the fat droplets accumulated in the muscles. These stocks last for 45 minutes, rarely 1 hour. Then these reserves of fat in the muscles are used to perform physical work, despite the fact that the total amount of fat in the body is enough for each person to live for a month.
Therefore, you should take a break after 1 hour of slow walking or 10-20 minutes of jogging to burn fat and some glucose. During this time, a new part of the fat enters the working muscles from the blood, which makes it possible to continue the movement for another 45-60 minutes.
But if you don't take a break, the body starts to waste glucose. After it is exhausted, it goes on to break down proteins in the body. As a result, the amount of muscle in the body decreases, not the fat layer.
Caloric content of diet
The lower the total caloric content of the diet on the days of maximum movement, the more results will be obtained in the end.
However, care should be taken to ensure that adequate amounts of slow forms of carbohydrates and protein are consumed during meals.
A good result these days is the total caloric intake within 1000-1300 kcal per day. If large-scale indicators show that the set goals have been achieved, this amount can be increased.
So, to lose 7 kg in a week, you need to move as slowly as possible, reduce calories a little, and eat right. And the result does not take long.