Let's try to figure out how to lose 7 kg in a week. For some reason, losing 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 scam?
You can immediately tell that losing 7 kg in 7 days is completely possible. The proof can be found in the body composition analyzes of ultramarathoners, runners who do not run a simple 42km marathon, but move along the route for 6-7 days to reach their maximum distance.
In a special televised study, an athlete lost 3. 6 kg of pure fat in just 3 days of slowly running a route (with breaks for rest, eating 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 is lost.
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 life.
Energy for the body can be obtained from glucose and fat in the body. Sometimes, when we run out of glucose, our body turns to alternative sources of energy, independently producing energy from amino acids.
All these components enter the body with food. Something is released 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 it currently needs, all this is stored in reserve. If less than necessary is obtained, the body compensates for the deficiency from accumulated 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 moves on the highway for 15-20 hours, then the energy consumption becomes enormous. And therefore, since the body does not get all the necessary energy from nutrients when eating, the body begins to actively use internal reserves.
It remains to encourage the use of accumulated fat to cover the energy deficit. How? It's not difficult at all.
How to force the body to use fat
Maximum movement
Ultramarathoners lose so much excess fat because of the maximum amount of activity they do 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 time of movement during the day as much as possible (if possible), the energy consumption will increase significantly. This means that the body needs additional energy.
If this energy is not obtained from food, then, willy-nilly, the body will begin to use up the accumulated reserves.
Partial meals
No matter how strange it may seem, you should not eat too much or rarely. This only leads to a slowdown in metabolism. Thus, our body reduces energy consumption.
But if you eat often (5-6 or more times a day), but in small portions, it greatly increases the metabolism. Those. the body begins to quickly use up energy, including that which is stored internally in the form of fat.
Slow movements use fat, fast movements use glycogen.
Slow movements (walking, jogging) consume fat droplets accumulated inside the muscles. These supplies are enough for just 45 minutes, rarely for 1 hour. These fat stores are then depleted inside the working muscles, despite the fact that the total fat stores in any human body are enough to last a month of existence.
Therefore, in order to burn fat and some glucose, after 1 hour of slow walking or running, you need to take a break for 10-20 minutes. During this time, a new part of fat will penetrate into the working muscles from the bloodstream, which will create an opportunity to continue moving for another 45-60 minutes.
But if you don't take a break, the body will start using up glucose. And after it is depleted, it will move on to break down the body's proteins. As a result, not the fat layer will decrease, but the amount of muscle in the body.
Calorie content of the diet
The lower the total number of calories in the diet on the days of maximum movement, the greater the result will be in the end.
However, care must be taken to ensure that adequate amounts of slow carbohydrates and proteins are consumed.
A good result will be provided that the total amount of calories these days is 1000-1300 kcal per day. Also, this amount can be increased if the scaling indicators show the achievement of the set goals.
So, in order to lose 7 kg per week, you need to move as slowly as possible and eat correctly, with a slightly reduced calorie intake. And then the result will not be long in coming.