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 hoax?
You can tell right away that losing 7 kg in 7 days is quite possible. Evidence can be found in analyzes of the body composition of ultramarathon athletes - such runners who do not run a simple marathon of 42 kilometers, but move along the course for 6-7 days at the maximum distance.
In a televised research special, the athlete lost 3. 6 pounds of net fat in just 3 days of slow trail running (with breaks for rest, food, and sleep). Therefore, in 6-7 days, with proper nutrition, 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 pounds in a week
The main factor affecting weight loss 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 we run out of glucose, our body switches to alternative energy sources, producing energy independently from amino acids.
All 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 with food than it needs today, then all this is stored in reserve. If less is taken than necessary, the body makes up 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 necessary energy from nutrients, the body begins to actively use internal reserves.
All that remains is to stimulate the use of stored fats 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 extra fat because of the maximum 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 extra energy.
If this energy does not come from food, then, willy-nilly, the body will begin to waste the accumulated reserves.
Fractional meals
As strange as it may seem to you, you should not eat a lot or rarely. This only leads to a slowdown in 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 your metabolic rate. Those. the body begins to rapidly expend energy, including that which has accumulated inside in the form of fat.
Slow movements use up fat, fast movements use up glycogen.
Slow movements (walking, running) consume fat droplets that accumulate in the muscles. These stocks only last for 45 minutes, rarely for 1 hour. Then these stores of fat within the muscles performing physical work run out, despite the fact that the total store of fat in any person'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 10-20 minutes. During this period, a new portion of fat will penetrate the working muscles from the blood circulation, 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 wasting glucose. And after it is exhausted, it will proceed to break down the body's proteins. As a result, it is not the fat layer that will be reduced, but the amount of muscle in the body.
Caloric intake of diet
The lower the total caloric intake of the diet on the days of maximum movement, the greater the result will ultimately be obtained.
However, care must be taken to ensure that adequate amounts of slow carbohydrates and protein are consumed when we eat.
A good result will be predicted that the total caloric 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 set objectives.
So, to lose 7 kg in a week, you need to move as slowly as possible and eat right, maintaining a slightly reduced caloric intake. And then the result will not be long in coming.