Let's try to figure out how to lose 7 kg in a week. For some reason, losing 1 kg per day is highly desirable but seems unrealistic. Is it really possible to lose weight at this rate or is it just a hoax?
It can be said right away that losing 7 kg in 7 days is completely possible. Evidence can be found in analyzes of the body composition of ultramarathoners - runners who do not run a simple 42km marathon but move along the route over 6-7 daysto achieve maximum mileage.
In a special television investigation, this athlete lost 3. 6 kg of pure fat after just 3 days of slow running along the route (with time to rest, eat and sleep). Therefore, in 6-7 days, with proper nutrition, she 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 influencing the loss 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 inside the body. Sometimes, when we run out of glucose, our bodies turn to alternative energy sources, producing their own energy from amino acids.
All these components enter the body through food. Some is spent immediately, some is stored as glycogen and fat.
If the body receives more energy in the form of nutrients through food than it currently needs, all this energy will be stored. If less is received than necessary, the body will compensate for the deficiency from stored reserves.
Why do ultramarathon runners lose so much weight?
In fact, every additional movement of the body requires additional energy. And if a person moves along the highway for 15-20 hours, then energy consumption becomes colossal. And because the meal does not provide the body with the necessary energy from nutrients, the body begins to actively use internal reserves.
All that remains is to stimulate the use of accumulated fat to compensate for the lack of energy. How? It's not difficult at all.
How to force the body to use fat
Maximum movement
Ultra marathon runners lose a lot of excess fat because they are maximally active during the day. The more a person moves, the more energy he expends.
Unfortunately, modern life is characterized by physical inactivity (lack of exercise). But if you increase your daily exercise time as much as possible (if possible), your energy consumption will increase significantly. This means the body needs more energy.
If this energy does not come from food, then whether we like it or not, the body will begin to waste accumulated reserves.
Small meals
It may sound strange but you should not eat too much or eat rarely. This only leads to a slowdown in metabolism. So our body reduces energy consumption.
But if you eat often (5-6 times or more a day), but in small portions, then this significantly increases your metabolic rate. Those things. The body begins to rapidly consume energy, including energy stored internally in the form of fat.
Slow movements consume fat, fast movements consume glycogen.
Slow movements (walking, jogging) consume fat droplets accumulated inside the muscles. These reserves last only 45 minutes, rarely for 1 hour. After that, the amount of fat stored inside the muscles that perform physical activity will end, despite the fact that the total amount of fat stored in the body of any person is enough for a month of existence.
So, to burn fat and some glucose, you need to rest after 1 hour of slow walking or running for 10-20 minutes. During this time, a portion of the new fat will penetrate the active muscles from the blood, creating the opportunity to continue exercising for another 45-60 minutes.
But if you don't rest, your body will start wasting glucose. And once depleted, it will turn to protein breakdown in the body. As a result, it is not the fat layer that will decrease, but the amount of muscle in the body that will decrease.
Calorie intake in diet
The lower the total calorie intake of the diet on maximum activity days, the greater the final results will be.
However, care should be taken to ensure that you consume enough carbohydrates and protein slowly when eating.
A good result will ensure that the total calorie intake on these days is between 1000-1300 kcal per day. This amount can also be increased if the indicators of the scale demonstrate the achievement of the set goals.
So, to lose 7 kg in a week, you need to move as slowly as possible and eat sensibly, maintaining a slightly reduced calorie intake. And then the results will not be long in coming.