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 highly anticipated, but seems unrealistic. Is it really possible to lose weight at this rate or is it just a hoax?
We can immediately say that losing 7 kg in 7 days is entirely possible. Evidence can be found in body composition analyzes of ultramarathon athletes - those runners who do not run a simple 42 km long marathon, but move along the course for 6-7 days to the distancemaximum.
In a special television investigation, the athlete lost 3. 6 kg of pure fat in just 3 days of slow running along the route (with breaks for rest, eating and sleeping). 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 loss of excess fat occurs.
How to lose 7 kg in a week
The main factor influencing the reduction of body weight is the energy consumption of the human body. Our body needs energy every second of its existence.
The body's energy can come from glucose and fats present 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 reserve in the form of glycogen and fat.
If the body receives more energy in the form of nutrients with food than is currently needed, then all this is stored in reserve. If we receive less than necessary, the body makes up the deficit from stored reserves.
Why do ultramarathon runners lose so much weight?
The fact is that each additional movement of the body requires additional energy. And if a person travels on the highway for 15-20 hours, then the energy consumption becomes colossal. And becauseSince meals do not provide the body with all the necessary energy from nutrients, the body begins to actively use its internal reserves.
All that remains is to stimulate the use of accumulated fat to make up for the lack of energy. How? It's not difficult at all.
How to force the body to use fat
Maximum movement
Ultramarathoners lose a lot of excess fat due to the maximum amount of activity they do during the day. The more a person moves, the more energy they expend.
Unfortunately, modern life is characterized by physical inactivity (lack of movement). But if you increase the travel time per day as much as possible (if possible), 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.
Split meals
As strange as it may seem, you should not eat too much or rarely. 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, it significantly increases your metabolic rate. Those. the body begins to quickly expend energy, including that accumulated inside 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 only last 45 minutes, rarely 1 hour. Then these fat reserves inside the muscles performing physical work end, despite the fact that the total fat reserve in the body of any person is enough for a month of existence.
Therefore, in order 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 will enter the working muscles from the bloodstream, which will create the 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 once exhausted, it will move on to breaking down body proteins. As a result, it is not the fat layer that will decrease, but the amount of muscle in the body.
Calorie intake of the diet
The lower the total calorie intake of the diet on days of maximum movement, the better the final result will be obtained.
However, care must be taken to ensure that sufficient amounts of slow forms of carbohydrates and proteins are consumed during meals.
A good result will be provided that the total calorie intake on these days is within 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 well, keeping your calorie intake slightly reduced. And then the result will not be long in coming.