Let's try to understand how to lose 7 kg in a week. For some reason, losing weight of 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 myth?
You can immediately say that it is quite possible to lose 7 kg in 7 days. Evidence can be found in the analysis of the body structure of ultramarathon athletes - such runners who do not run a simple marathon of 42 km, but move to the maximum distance during 6-7 days along the route.
In a special television study, an 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, with proper nutrition in 6-7 days, 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 affecting 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 in the body. Sometimes when glucose runs out, our body independently produces energy from amino acids and switches to alternative energy sources.
All these components enter the body with food. Something is spent immediately, something is stored in the form of glycogen and fat.
If the body receives more energy in the form of food than it currently needs, all this is stored in reserve. If less is taken than needed, the body replenishes the deficiency from reserves.
Why do ultramarathon athletes lose so much weight?
The fact is that each additional movement of the body requires additional energy. If a person drives on the highway for 15-20 hours, the energy consumption is huge. And because Food does not provide the body with all the necessary energy from nutrients, the body begins to actively use internal resources.
It remains only to stimulate the use of accumulated fat to compensate for the lack of energy. How? It is not difficult at all.
How to force the body to use fat
Maximum movement
Ultramarathoners lose so much extra 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 physical inactivity (inactivity). But if you increase the movement time per day as much as possible (if possible), energy consumption will increase significantly. This means that the body needs additional energy.
If this energy does not come from food, then inevitably the body will begin to waste stored reserves.
Fractional meals
As strange as it may seem, you should not eat too much or rarely. This only causes the metabolism to slow down. Thus, our body reduces energy consumption.
But if you eat often (5-6 or more times a day), but in small portions, it seriously increases your metabolic rate. These are. the body begins to use up energy rapidly, including the accumulation of fat inside.
Slow movements use fat, fast movements use glycogen.
Slow movements (walking, jogging) consume fat droplets accumulated in the muscles. These reserves are enough for only 45 minutes, and rarely 1 hour. Then, although the total fat reserves in any person's body are enough for a month's existence, these fat reserves inside the muscles performing the physical work are exhausted.
Therefore, it is necessary to take a break after 1 hour of slow walking or jogging for 10-20 minutes to burn fat and some glucose. During this time, a new part of the fat will penetrate from the bloodstream to the working muscles, which will make it possible to continue the movement for another 45-60 minutes.
But if you don't take a break, the body will start using up glucose. And after exhaustion, the body will continue to break down proteins. As a result, the amount of muscle in the body will decrease, not the fat layer.
Caloric intake of the diet
The lower the total caloric intake of the diet on maximum movement days, the more results will be achieved in the end.
However, care should be taken to consume a sufficient amount of carbohydrates and slow forms of protein during meals.
These days, a total caloric intake in the range of 1000-1300 kcal per day will give a good result. It is also possible to increase this amount if the scale indicators demonstrate that the set goals have been achieved.
So, to lose 7 kg of weight in a week, you need to move as slowly as possible and eat properly, maintaining a slightly reduced calorie intake. And then the result will not be long in coming.