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 highly expected, but it seems unrealistic. Is it really possible to lose weight at this rate or is it just a hoax?
It can be said immediately that losing 7 kg in 7 days is quite possible. The proof can be found in analyzes of the body composition of ultramarathoners, runners who do not run a simple 42 km long marathon, but rather run 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 road running (with breaks to rest, eat and sleep). Therefore, in 6-7 days, with proper nutrition, he will lose only the necessary 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 within 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. Some is spent immediately, some is stored in reserve in the form of glycogen and fat.
If the body receives more energy in the form of nutrients from food than it currently needs, all of this is stored in reserve. If less is received than necessary, the body compensates for the deficiency with stored reserves.
Why do ultramarathon runners lose so much weight?
The fact is that each additional movement of the body requires additional energy. And if a person travels on the road for 15-20 hours, the energy consumption becomes colossal. And whySince 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. As? It's not difficult at all.
How to force the body to use fat
Maximum movement
Ultramarathoners lose a lot of excess fat due to the maximum amount of activity they do during 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), the energy consumption will increase significantly. This means that the body needs additional energy.
If this energy does not come from food, then, whether it wants it or not, the body will begin to waste the accumulated reserves.
Fractional meals
As strange as it may seem, it is not advisable to eat excessively or rarely. This only leads to a slowdown in metabolism. Thus, our body reduces its energy consumption.
But if you eat frequently (5-6 or more times a day), but in small portions, this seriously increases your metabolic rate. Those. The body begins to rapidly spend energy, including that accumulated inside in the form of fat.
Slow movements consume fat, fast movements consume glycogen.
Slow movements (walking, jogging) consume drops of fat accumulated inside the muscles. These reserves are sufficient only for 45 minutes, rarely for 1 hour. Then these fat reserves within the muscles that do the physical work run out, even though the total fat reserve in anyone's body is enough for a month of existence.
Therefore, to burn fat and some glucose, you need to take a break after 1 hour of slow walking or running for 10 to 20 minutes. During this time, a new portion of fat from the bloodstream will penetrate the working muscles, allowing movement to continue for another 45 to 60 minutes.
But if you don't take a break, your body will start wasting glucose. And once it is used up, it will go on to break down the body's proteins. As a result, it is not the fat layer that will decrease, but the amount of muscle in the body.
Caloric intake of the 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 are consumed when eating.
A good result will be obtained 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 established objectives.
So, to lose 7 kg in a week, you need to move as slowly as possible and eat well, maintaining a slightly reduced calorie intake. And then the result will not take long to arrive.