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 expected, but it seems unrealistic. Is it really possible to lose weight at this rate or is it just a scam?
You can immediately say that losing 7 kg in 7 days is quite possible. Evidence can be found in body composition analyzes of ultramarathon athletes - such runners who do not run a simple 42 km long marathon, but move along the road for 6-7 days at 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 road (with breaks for rest, eating and sleeping). Therefore, in 6-7 days, with the right food, she 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 within 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 spent 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 is currently needed, then all this is stored in reserve. If less is taken than is needed, 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 along the highway for 15-20 hours, then the energy consumption becomes colossal. And because since meals do not provide the body with all the energy it needs from nutrients, the body begins to actively use internal reserves.
All that remains is to stimulate the use of stored fat to cover 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 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 physical inactivity (lack of movement). But if you increase the movement time per day as much as possible (if possible), then the energy consumption will increase significantly. This means that the body needs additional energy.
If this energy does not come from food, then, intentionally, the body will begin to use up the accumulated reserves.
Partial meals
As strange as it may seem, you should not eat too much or rarely. This only leads to a slowdown in metabolism. Thus, our body reduces its energy consumption.
But if you eat often (5-6 or more times a day), but in small portions, then this seriously increases your metabolic rate. Those. the body begins to quickly spend energy, including that accumulated inside in the form of fat.
Slow movements use fat, fast movements use glycogen.
Slow movements (walking, running) consume the fat points accumulated inside the muscles. These reserves are only enough for 45 minutes, rarely for 1 hour. Then these reserves of fat within the muscles that perform physical work are exhausted, despite the fact that the total reserve of fat in the body of each person is enough for a month of existence.
Therefore, to burn fat and some glucose, you should take a break after 1 hour of slow walking or jogging for 10-20 minutes. During this time, a new part of the fat will penetrate into the working muscles from the blood circulation, which will create the 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 depleted, 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.
Dietary calorie intake
The lower the total calorie intake of the diet on the days of maximum movement, the greater the result will be obtained in the end.
However, care must be taken to ensure that a sufficient amount of slow forms of carbohydrate and protein is consumed when eating.
A good result will ensure 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 show the achievement of the set goals.
So, to lose 7 kg per week, you need to move as slowly as possible and eat properly, keeping your calorie intake slightly reduced. And then the result will not be long.