Let's try to figure out how to lose 7 kg in a week. For some reason, a weight loss of 1 kg per day is expected, but seems unrealistic. Is it really possible to lose weight at this rate or is it just a hoax?
One can immediately say that it is quite possible to lose 7 kg in 7 days. Evidence can be found in analyzes of the body composition of ultramarathon athletes - those runners who do not run a simple 42 km marathon, but move on the route to the maximum distance for 6-7 days.
In a special television study, the athlete lost 3. 6 kg of pure fat in just three 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 exactly 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 influencing factor in reducing body weight is the energy consumption of the human body. Our body requires energy every second of its existence.
Energy for the body can be obtained from glucose and fat in the body. Sometimes, when glucose runs low, our body switches to alternative energy sources and independently produces energy from amino acids.
All of these components enter the body with food. Something is used immediately, something is stored as a reserve in the form of glycogen and fat.
If the body takes in more energy in the form of nutrients from food than is currently needed, all of this is stored in reserve. If less than necessary is consumed, the body compensates for the deficiency from stored 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, energy consumption becomes huge. And because meals do not provide the body with all the necessary energy from nutrients, the body begins to actively use the internal reserves.
All that remains is to stimulate the use of accumulated fats to compensate 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 due to the maximum activity they engage in during the day. The more a person moves, the more energy they use.
Unfortunately, modern life is characterized by physical inactivity (lack of exercise). However, if you increase the amount of exercise per day as much as possible (if possible), energy expenditure will increase significantly. This means that the body needs additional energy.
If this energy does not come from food, the body willy-nilly begins to waste accumulated reserves.
Partial meals
As strange as it may seem, you should not eat too much or infrequently. This only leads to a slowdown in metabolism. This causes our body to reduce its energy consumption.
However, if you eat frequently (5-6 or more times a day), but in small portions, this will significantly increase your metabolism. This. The body quickly begins to use energy, including energy accumulated in the form of fat.
Slow movements use up fat, fast movements use up glycogen.
Slow movements (walking, jogging) use up droplets of fat that have accumulated in the muscles. These reserves are only sufficient for 45 minutes, rarely for 1 hour. Then these fat reserves end up in the muscles that perform physical work, although the total fat reserves in a person's body are enough for a month of life.
Therefore, 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 from the bloodstream enters the working muscles, creating the opportunity to continue exercise for another 45-60 minutes.
However, if you don't take a break, the body begins to waste glucose. And after it is used up, it begins to break down body proteins. This means that it is not the fat layer that decreases, but rather the muscle mass in the body.
Calorie intake of food
The lower the total calorie intake of the diet on the days of maximum exercise, the better the result will be in the end.
However, care should be taken to ensure that sufficiently slow forms of carbohydrates and protein are consumed when eating.
A good result is provided that the total calorie intake on these days is in 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, eat right and slightly reduce your calorie intake. And then the result doesn't take long to arrive.