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?
You can immediately say that losing 7 kg in 7 days is completely possible. The proof can be found in the analyzes of the body composition of ultramarathon athletes - 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 televised investigation, the athlete lost 3. 6 kg of pure fat in just 3 days of slow running on a 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 excess fat loss occurs.
How to lose weight by 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 its existence.
Energy for the body can be obtained 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 used up immediately, something is stored in reserve in the form of glycogen and fat.
If the body receives more energy with food in the form of nutrients than it currently needs, then all of it is stored in reserve. If less than necessary is received, the body compensates for the deficit from the accumulated reserves.
Why do ultramarathon runners lose so much weight?
The fact is that every 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 colossal. And therefore, since meals do 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 stored fat to cover the lack of energy. How to? It's not difficult at all.
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 expends.
Unfortunately, modern life is characterized by physical inactivity (lack of movement). But if you increase the time of movement per day as much as possible (if possible), then 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 spend 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 seriously increases the metabolic rate. Those. the body begins to quickly use up energy, including what is stored inside in the form of fat.
Slow movements use fat, fast movements use glycogen.
Slow movements (walking, running) consume the fat droplets stored inside the muscles. This reserve is enough for only 45 minutes, rarely 1 hour. Then these fat reserves in muscles performing physical work end, despite the fact that the total fat reserve of any human body is sufficient for a month of existence.
Therefore, in order to burn fat and a little glucose, after 1 hour of slow walking or jogging, you should take a break for 10-20 minutes. During this time, a new part of fat will enter the working muscles from the bloodstream, which will make it possible to continue the movements for another 45-60 minutes.
But if you don't take a break, your body will start wasting glucose. And after it is exhausted, it will switch to breaking down the body's proteins. As a result, not the fat layer, but the amount of muscle in the body will decrease.
Dietary calorie intake
The lower the total number of calories in the diet on the days of maximum movement, the greater the result will be.
However, care should be taken to ensure that a sufficient amount of slow carbohydrate and protein forms are consumed during meals.
A good result will be ensured if the total calorie consumption on these days is within 1000-1300 kcal per day. This amount can also be increased if the scale indicators show the achievement of the set goals.
So, to lose 7 kg in a week, you need to move as slowly as possible and eat right, keeping a slightly reduced calorie intake. And then the result will not have to wait long.