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 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 quite possible. Evidence can be found in body composition analyzes of ultramarathon athletes, i. e. those runners who do not run a simple 42 km long marathon, but move along the route for 6-7 days up to the maximum distance.
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 to rest, eat and sleep). Therefore, in 6-7 days, with proper nutrition, he 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 body weight reduction 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 fats within the body. Sometimes, when glucose runs out, our body switches to alternative energy sources, producing energy from amino acids on its own.
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, all this is stored in reserve. If you receive less than necessary, the body compensates for the deficiency with stored reserves.
Why do ultramarathon runners lose so much weight?
The fact is that every extra movement of the body requires additional energy. And if a person moves along the highway for 15-20 hours, the energy consumption becomes colossal. And whySince food does not provide the body with all the necessary energy from nutrients, the body begins to actively use internal reserves.
All that remains is to stimulate the use of accumulated fats to cover the lack of energy. As? It's not difficult at all.
How to force your body to use fat
Maximum movement
Ultramarathon runners lose so much excess fat due to the maximum amount of activity they do throughout 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 your daily movement time as much as possible (if possible), your energy consumption will increase significantly. This means that the body needs additional 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 slowing down of the metabolism. Therefore, our body reduces energy consumption.
But if you eat often (5-6 or more times a day), but in small portions, this significantly increases your metabolic rate. Those. the body begins to rapidly spend 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 are only enough for 45 minutes, rarely for 1 hour. Then these fat reserves inside the muscles that perform physical work end, despite the fact that the total fat reserve in the body of any person is sufficient for a month of 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 will enter the working muscles from the bloodstream, creating the opportunity to continue the movement for another 45-60 minutes.
But if you don't take a break, the body will start to waste glucose. And once it's used up, it will move on to breaking down proteins in the body. As a result, it will not be 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 the days of maximum movement, the greater the result obtained in the end.
However, care must be taken to ensure that sufficient amounts of slow forms of carbohydrates and proteins are consumed during the meal.
A good result will be provided that the total calorie intake these days is between 1000 and 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, maintaining a slightly reduced calorie intake. And then the result will not be long in coming.