Let's try to figure out how to lose 7 kg in a week. For some reason, losing weight by 1 kg per day is very expected, but seems unrealistic. Is it really possible to lose weight at this rate or is it just a hoax?
You can immediately say that losing 7 kg in 7 days is quite possible. 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 television investigation, 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 sleeping). Therefore, in 6-7 days, with proper nutrition, she will lose just the required 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 main factor influencing the reduction of body weight is the energy consumption of the human body. 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, independently producing energy from amino acids.
All of these components enter the body with food. Something is spent immediately, something is stored in reserve in the form of glycogen and fat.
If the body receives more energy in the form of nutrients with food than is currently needed, then all this is stored in reserve. If less than necessary is received, the body makes up for the deficiency from stored reserves.
Why do ultramarathon runners lose so much weight?
The fact is that every extra 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 becauseSince 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 fats 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 due to the maximum amount of activity they do during the day. The more a person moves, the more energy he expends.
Unfortunately, modern life is characterized by physical inactivity (lack of movement). But if you increase the movement time per day as much as possible (if possible), then energy consumption will increase significantly. This means that the body needs additional energy.
If this energy does not come from food, then, willy-nilly, the body will begin to waste accumulated reserves.
Fractional meals
As strange as it may seem, you should not eat too much or rarely. This only leads to a slowdown 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 metabolic rate. Those. the body begins to quickly spend energy, including that accumulated inside in the form of fat.
Slow movements use up fat, fast movements use up glycogen.
Slow movements (walking, jogging) consume droplets of fat accumulated inside the muscles. These reserves are enough for only 45 minutes, rarely for 1 hour. Then these reserves of fat inside the muscles performing physical work end, despite the fact that the total reserve of fat in the body of any person is enough for a month of existence.
Therefore, in order to burn fats and some glucose, you need to take a break after 1 hour of slow walking or running for 10-20 minutes. During this time, a new portion of fat will penetrate into the working muscles from the bloodstream, which will create the opportunity to continue movement for another 45-60 minutes.
But if you don’t take a break, the body will begin to waste glucose. And after it is depleted, it will move on to breaking down body proteins. As a result, it is not the fat layer that will decrease, but the amount of muscle in the body.
Caloric intake of diet
The lower the total caloric intake of the diet on the days of maximum movement, the greater the result will be obtained in the end.
However, care should be taken to 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 calorie intake on these days is within the range of 1000-1300 kcal per day. It is also possible to increase this amount if the scale indicators demonstrate the achievement of the set goals.
So, in order to lose 7 kg in a week, you need to move as slowly as possible and eat right, keeping a slightly reduced caloric intake. And then the result will not be long in coming.