Let's try to figure out how to lose 7 kg in a week. For some reason, losing 1 kg per day is highly anticipated, but seems unrealistic. Is it really possible to lose weight at this rate or is it just a lie?
It can be said right away that it is quite possible to lose 7 kg in 7 days. Evidence can be found in body composition analyzes of ultramarathoners—those runners who don't run a simple 42km marathon, but run the route for 6-7 days at maximum distance.
During a special television investigation, an athlete lost 3. 6 kg of pure fat by jogging slowly along a route in just 3 days (with breaks for rest, eating and sleeping). 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 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 turns to alternative sources of energy, independently generating energy from amino acids.
All these components enter the body with food. Some is consumed 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 currently needs, then all this is stored in reserve. If less than necessary is taken, the body makes up for the deficit with stored reserves.
Why do ultramarathon runners lose so much weight?
It is a fact that every excessive movement of the body requires additional energy. And if a person drives on the highway for 15-20 hours, then the energy consumption becomes colossal. And due to the fact that food does 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 fat 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 their maximum activity 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 maximum amount of movement per day (if possible), then energy consumption will increase significantly. This means that the body needs additional energy.
If this energy does not come from food, then, willy-nilly, the body will begin to waste the accumulated reserves.
Fractional feeding
No matter how strange it may seem to you, you should not eat too much or rarely. This only slows down the metabolism. Thus, our body reduces energy consumption.
But if you eat often (5-6 or more times a day), but with small portions, then it seriously increases your metabolism. those. The body begins to use up energy quickly, including in the form of fat stored inside.
Slow movements use fat, fast movements use glycogen.
Slow movements (walking, running) consume fat drops accumulated in the muscles. These reserves are enough for only 45 minutes, rarely for 1 hour. Then in the muscles performing physical work, these fat reserves end, although the total fat reserve in any human body is enough for one month of existence.
Therefore, to burn fat and a certain amount of glucose, you need to take a break after 1 hour of slow walking or running for 10-20 minutes. During this time, a new part of the fat will enter the working muscles from blood circulation, which will create an opportunity to continue moving for another 45-60 minutes.
But if you don't rest, the body will begin to use up glucose. And after it is exhausted, it will go on to break down body proteins. As a result, the fat layer will not decrease, but the amount of muscles in the body.
Diet caloric intake
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 adequate amounts of slow-acting carbohydrates and proteins are consumed at meals.
A good result will be ensured that the total intake of calories during 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, in order to lose 7 kg in a week, you need to move as slowly as possible and eat right, maintaining a slightly reduced calorie intake. And then the result will not be long before.