Let's try to figure out how to lose 7 kg in a week. For some reason, weight loss of 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?
You can immediately say that losing 7 kg in 7 days is possible. Evidence can be found in the analysis of the body composition of ultramarathon athletes - such runners who do not run a simple marathon of 42 km, but move along 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 walking along the route (with breaks to rest, eat 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 kg in a week
The main factor affecting weight loss is the human body's energy consumption. Our body needs energy every moment of its existence.
Energy for the body can come from glucose and fat in the body. Sometimes, when glucose runs out, our body turns to alternative energy sources, independently producing energy from amino acids.
All these components enter the body with food. Something is spent immediately, something is stored in the form of glycogen and fat.
If the body receives more energy in the form of nutrients with food than it needs now, then all this is stored in storage. If less than required is received, the body makes up for the shortfall from stored reserves.
Why do ultramarathon runners lose weight?
The fact is that every 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 very large. And because food does not supply 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 accumulated fat to cover the lack of energy. How? It's not difficult.
How to force the body to use fat
Maximum movement
Ultramarathoners lose so much excess fat due to the maximum amount of activity they do during the day. The more a person moves, the more energy he releases.
Unfortunately, modern life is characterized by physical inactivity (lack of movement). But if you increase the daily movement time as much as possible (if possible), then energy consumption will increase significantly. This means 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 food
Although it may seem strange, you should not eat too much or too little. This only leads to a slowdown in metabolism. Therefore, our body reduces its energy consumption.
But if you eat regularly (5-6 or more times a day), but in small portions, then this seriously increases your metabolic rate. That. the body begins to quickly use up energy, including that stored inside in the form of fat.
Slow movement uses fat, fast movement uses glycogen.
Slow movement (walking, jogging) eats fat droplets accumulated in the muscles. This reserve is enough for only 45 minutes, rarely for 1 hour. Then the fat reserves in the muscles that do this physical work end, despite the fact that the amount of fat reserves in the body of any person is enough for a month of existence.
Therefore, to burn fat and some glucose, you need to rest after 1 hour of slow walking or running for 10-20 minutes. At this time, a new part of the fat will penetrate into the working muscles from the blood stream, which will create an opportunity to continue the movement for another 45-60 minutes.
But if you don't rest, the body will start wasting glucose. And after it is used up, it will move 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 should be taken to ensure that adequate amounts of carbohydrates and slow proteins are consumed during meals.
A good result will be given that the total calorie intake these days is in the range of 1000-1300 kcal per day. This amount can also be increased if the scale indicator shows the achievement of the set goal.
So, to lose 7 kg in a week, you need to move slowly and eat properly, maintaining a slightly reduced calorie intake. And then the result will not be long.