Let's try to figure out how to lose 7 kg in a week. For some reason, losing 1 kg of weight per day is very expected, but it seems unrealistic. Is it really possible to lose weight at this rate or is it just a scam?
We can immediately say that losing 7 kg in 7 days is quite possible. The proof can be found in analyzes of the body composition of ultramarathon athletes - runners who do not run a simple 42 km marathon, but cover the route over 6 to 7 days 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 on the route (with breaks for rest, food and sleep). Therefore, in 6 to 7 days, with adequate nutrition, she will only lose the necessary 7 kg. Let's take a closer look at why this loss of excess fat occurs.
How to lose 7kg 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.
Energy for the body can come from glucose and fat within the body. Sometimes, when we run out of glucose, our body switches to alternative energy sources, producing energy independently 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 from food than is currently needed, all of this is stored in reserve. If less is received 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 on the highway for 15-20 hours, energy consumption becomes colossal. And because 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 encourage the use of accumulated fats to make up for the lack of energy. As? 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 use.
Unfortunately, modern life is characterized by physical inactivity (lack of movement). But if you increase the movement time per day as much as possible (if possible), energy consumption will increase significantly. This means 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.
Fractional meals
As strange as it may seem, you shouldn't 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 will seriously increase your metabolic rate. Those ones. the body begins to spend energy quickly, including that accumulated internally in the form of fat.
Slow movements consume fat, fast movements consume glycogen.
Slow movements (walking, running) consume fat droplets accumulated inside the muscles. These reserves are only enough for 45 minutes, rarely for 1 hour. Then these fat reserves within the muscles that perform physical work run out, despite the fact that the total fat reserve in any person's body is enough for a month of existence.
Therefore, to burn fats and some glucose, you need to take a break after 1 hour of slow walking or jogging for 10 to 20 minutes. During this period, a new portion of fat will penetrate 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 begin to break down the body's proteins. As a result, it is not the fat layer that will decrease, but the amount of muscle in the body.
Dietary caloric intake
The lower the total caloric intake of the diet on days of maximum movement, the greater the result obtained in the end.
However, care must be taken to ensure that a sufficient amount 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 in the range of 1000-1300 kcal per day. It is also possible to increase this value if the scale indicators demonstrate compliance with the established goals.
So, to lose 7 kg in a week, you need to move as slowly as possible and eat well, keeping your caloric intake somewhat reduced. And then the result will not be long in coming.