Let's try to figure out how to lose 7 kg in a week. For some reason, it is highly expected to lose weight by 1 kg per day, but it seems unrealistic. Is it really possible to lose weight at this rate or is it just a hoax?
You can immediately tell that it is quite possible to lose 7 kg in 7 days. Proof can be found in analyzes of the body composition of ultramarathon athletes - such runners who do not run a simple marathon of 42 km in length, but move along the route for 6-7 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 along the route (with breaks for rest, eating and sleeping). Therefore, in 6-7 days, with proper nutrition, she will lose only the required 7 kg. Let's take a closer look at why we lose too much fat.
how to lose 7 kg per 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 glucose runs out, our body switches to alternative energy sources, producing energy independently from amino acids.
All these components enter the body with food. Something is consumed 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 less is received than needed, the body makes up for the shortfall from stored reserves.
Why do ultramarathon runners lose so much weight?
The fact is that additional energy is needed for each additional movement of the body. And if a person moves for 15-20 hours on the highway, then the energy consumption becomes huge. 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 stimulate the use of accumulated fats to cover the lack of energy. How? It is not difficult at all.
how to force the body to use fat
Maximum movement
Ultramarathoners lose so much extra fat because of the greater 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 movement time per day as much as possible (if possible), then energy consumption will increase significantly. This means that the body needs extra energy.
If this energy does not come from food, then, willy-nilly, the body will start wasting accumulated reserves.
Fractional meals
As strange as it may seem, you should not eat too much or rarely. This only results in a slowdown in metabolism. Therefore, our body reduces its energy consumption.
But if you eat often (5-6 or more times a day), but in small portions, this increases your metabolic rate a lot. Those. the body begins to quickly spend energy, including that accumulated inside in the form of fat.
Slow movements use up fat, fast movements use up glycogen.
Slow movements (walking, jogging) eat fat droplets accumulated inside the muscles. These reserves are enough for only 45 minutes, rarely for 1 hour. Then these fat reserves end up inside the muscles that do physical work, despite the fact that the total fat reserve in anyone's body is enough for a month.
Therefore, in order to burn fats and some glucose, you must 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 moving for another 45-60 minutes.
But if you don't take a break, the body will start consuming glucose. And after consuming it, it will move on to break down body 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 on the diet on the days of maximum movement, the greater the result obtained in the end.
However, care should be taken to ensure that adequate amounts of slow forms of carbohydrates and protein are consumed when eating.
A good result will be provided that the total calorie intake on these days is within the range of 1000-1300 kcal per day. This amount can also be increased if the scale indicators show the achievement of the set targets.
So, to lose 7 kg in a week, you need to move as slowly as possible and eat right, keeping caloric intake slightly reduced. And then the result will not be long in coming.