Let's try to find out how to lose 7 kg in a week. For some reason, losing 1 kg per day is very expected, but seems unrealistic. Is it really possible to lose weight at this rate or is it justIs it a hoax?
You can immediately say that it is quite possible to lose 7 kg in 7 days. Proof of this can be found in the analysis of the body composition of ultramarathon athletes - runners who run not ordinary marathons 42 km long, but the maximum distance of 6-Walk on the route for 7 days.
In a special television investigation, the athlete lost 3. 6 kilograms of pure fat in just 3 days of slow running on the route (with breaks for rest, eating and sleeping). Therefore, in 6-7 days, proper nutritionWith. , she will lose only the required 7 kg. Let's take a closer look at what causes the loss of excess fat.
How to lose 7 kg in a week
The main factor affecting body weight reduction is the energy consumption of the human body. Our body needs energy at every moment of its existence.
Energy for the body can come from glucose and fat inside the body. Sometimes, when glucose runs out, our body switches to alternative energy sources, independently producing energy from amino acids.
All these components enter the body with food. Some is immediately spent, some is stored in reserve in the form of glycogen and fat.
If the body receives more energy than the current requirement in the form of nutrients with food, all of it is stored in reserve. If it receives less than the requirement, the body compensates for the deficiency from stored reserves.
Why do ultramarathon runners lose so much weight?
The truth is that every additional activity of the body requires additional energy. And if a person drives on the highway for 15-20 hours, the energy consumption becomes very high. And since food provides the body with nutrientsdoes not provide all the necessary energy, the body begins to actively use internal reserves.
All that remains is to encourage the use of stored fat to make up for the energy deficit. How? This is not difficult at all.
How to force the body to use fat?
Maximum speed
Ultramarathoners lose excess fat due to maximum activity during the day. The more a person walks, the more energy they expend.
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), energy consumption will increase significantly. This means that the bodyneeds extra energy.
If this energy does not come from food, then, unconsciously, the body will begin to waste the accumulated reserves.
partial meal
It may sound strange, but you should not eat too much or too little. 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, this seriously increases your metabolic rate. They. The body begins to spend energy faster, including in the form of fat. Also includes the energy stored inside.
Walking at a slow pace burns fat, walking at a fast pace uses glycogen.
Slow walking (walking, jogging) depletes the fat drops stored inside the muscles. These reserves are only enough for 45 minutes, rarely for 1 hour. Then the fat inside the muscles performing physical work isThese reserves are depleted, despite the fact that the total reserves of fat in any individual's body are enough for one month of its 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 time, a new portion of fat enters the working muscles from the bloodstream. This will create an opportunity for the movement to continue for the next 45-60 minutes.
But if you do not take a break, the body will start wasting glucose. And after it is exhausted, it will lead to breaking down the proteins of the body. As a result, there will be less amount of muscle mass in the body, not fat layer.
dietary calorie intake
The lower the total calorie content of the diet on days of maximum activity, the greater the end result will be.
However, care must be taken to ensure that adequate amounts of carbohydrates and proteins are consumed when eating meals.
A good result would be that the total calorie intake these days be within 1000-1300 kcal per day. It is also possible to increase this amount if the scale indicators demonstrate the achievement of the set goals.
Therefore, to lose 7 kg in a week, you have to move as slowly as possible and eat the right food, as well as keep the calorie intake a little low. And then the results will not be long in coming.