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 desirable, but it seems unrealistic. Is it really possible to lose weight at this speed or is it just a hoax?
You can immediately say that losing 7 kg in 7 days is very possible. Proof of this can be found in the analysis of the body composition of ultramarathon athletes - that is, runners who do not run a simple 42 km marathon, but cover 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, food and sleep). Therefore, in 6-7 days, with proper nutrition, he will lose only the required 7 kg. Let's take a closer look at why this excess fat loss occurs.
How to lose 7 kg in a week
The main factor influencing weight loss 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 in the body. Sometimes, when glucose runs out, our body turns to alternative energy sources, producing energy independently from amino acids.
All of these components enter the body through food. Some are used up immediately, some are stored as reserves in the form of glycogen and fat.
If the body receives more energy in the form of nutrients from food than it currently needs, then all of it is stored in reserve. If what is received is less than necessary, the body will replace the deficiency with stored reserves.
Why do ultramarathon runners lose so much weight?
In fact, every extra movement of the body requires additional energy. And if a person moves on the highway for 15-20 hours, then the energy consumption becomes very large. And becauseBecause food does 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 make up for the lack of energy. How? It's not difficult at all.
How to force the body to use fat
Maximum movement
Ultramarathon runners 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 they expend.
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, inevitably the body will begin to waste accumulated reserves.
Fractional food
Although it may seem strange, you should not eat too much or too little. This only causes a slowdown in metabolism. Thus, our body reduces its energy consumption.
But if you eat frequently (5-6 times or more a day), but in small portions, this will seriously increase your metabolic rate. That. The body begins to quickly expend energy, including energy accumulated in it in the form of fat.
Slow movements use up fat, fast movements use up glycogen.
Slow movements (walking, jogging) use up fat droplets accumulated in the muscles. This reserve is only enough for 45 minutes, rarely 1 hour. Then the fat reserves in the muscles that perform physical work end, despite the fact that the total fat reserves in the body of each person are enough for one month of existence.
Therefore, to burn fat and some glucose, you need to rest after 1 hour of slow walking or running for 10-20 minutes. During this time, a new portion of fat will penetrate the working muscles from the bloodstream, which will create an opportunity to continue the movement for another 45-60 minutes.
However, if you don't rest, the body will start to waste glucose. And once it's finished, it will continue breaking down the body's protein. As a result, it is not the fat layer that is reduced, but the amount of muscle in the body.
Calorie intake from food
The lower the total food calorie intake on maximum movement days, the greater the results obtained in the end.
However, care must be taken to ensure that adequate amounts of slow carbohydrates and proteins are consumed at meals.
Good results will be obtained if the total calorie intake on these days is in the range of 1000-1300 kcal per day. This amount can also be increased 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, slightly reducing your calorie intake. And the results will not be long in coming.