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 much expected, but it seems unrealistic. Is it really possible to lose weight at this rate or is it just a scam?
You can immediately tell that losing 7 kg in 7 days is completely possible. Evidence can be found in the body composition analyzes of ultramarathoners - runners who do not run a regular 42km marathon, but run the route for 6-7 days to the maximum distance.
In a special TV investigation, the athlete lost 3. 6 kg of pure fat in just 3 days of slow running on the route (with breaks for rest, food and sleep). Therefore, in 6-7 days, with proper nutrition, she will lose exactly the necessary 7 kg. Let's take a closer look at why this excess fat loss occurs.
How to lose weight by 7 kg in one week
The main factor affecting the reduction of body weight is the energy expenditure 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 switches to alternative sources of energy, independently producing energy from amino acids.
All these components enter the body with food. Something is used up 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 it needs at the moment, then all this is stored in reserve. If there is less than what is needed, the body compensates for the shortfall from accumulated reserves.
Why do ultramarathon runners lose so much weight?
The fact is that any additional movement of the body requires additional energy. And if a person moves on the highway for 15-20 hours, then the energy consumption becomes colossal. And because food does not provide the body with all the necessary energy from nutrients, the body begins to actively use internal reserves.
It remains only 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 during the day. The more a person moves, the more energy he expends.
Unfortunately, modern life is characterized by a lack of physical activity (lack of movement). But if you increase the time of movement per day as much as possible (if possible), then the energy consumption will increase significantly. This means that the body needs extra energy.
If this energy does not come from food, then, willy-nilly, the body will begin to waste the accumulated reserves.
Small meals
As strange as it may seem, you should not eat a lot or rarely. This only slows down the metabolism. Thus, our body reduces energy consumption.
But if you eat often (5-6 or more times a day), but in small portions, then this seriously increases the speed of your metabolism. These. the body begins to quickly use up energy, including stored inside 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. These reserves are only enough for 45 minutes, rarely for 1 hour. After that, these stores of fat in the muscles performing physical work come to an end, despite the fact that the total store of fat in the body of each person is enough for one month of existence.
Therefore, to burn fat and some glucose, you should 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 the working muscles from the blood stream, 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 to lose glucose. And once it's used up, it will move on to break down the body's proteins. As a result, not the fat layer will decrease, but the amount of muscles in the body.
Calorie intake on a diet
The lower the total caloric intake of the diet on the days of maximum movement, the greater the result will be in the end.
However, care should be taken to ensure that adequate amounts of slow forms of carbohydrates and proteins are consumed during meals.
A good result will be provided that the total intake of calories on these days is within 1000-1300 kcal per day. It is also possible that this amount will 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, maintaining a slightly reduced calorie intake. And then the result will not be late.