We are trying 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 hoax?
You can immediately tell that losing 7 kg in 7 days is completely possible. Evidence is found in analyzes of the body composition of ultra-marathon athletes - runners who do not run a simple 42 km marathon, but instead go through the maximum distance over 6-7 days.
In a special televised study, the athlete lost 3. 6 kg of pure fat in just 3 days of slow running on the route (with breaks for rest, meals and sleep). Therefore, in 6-7 days with proper nutrition, you will only lose the necessary 7 kg. Let's take a closer look at why this unnecessary fat loss occurs.
How to lose 7 kg in a week
The main factor affecting weight loss is the energy consumption of the human body. Our body needs energy every moment.
The body's energy can come from glucose and fat in the body. Sometimes, when glucose runs out, our body switches to alternative energy sources and produces energy on its own 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 with food than it currently needs, then all of this is stored in reserve. If less than required arrives, the organization makes up for the shortfall from stored reserves.
Why do ultramarathon runners lose so much weight?
The fact is that any extra movement of the body requires additional energy. And if someone moves for 15-20 hours on the highway, the energy consumption becomes colossal. And because, 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 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 their maximum activity during the day. The more you move, the more energy you expend.
Unfortunately, modern life is characterized by physical inactivity (lack of exercise). But if you increase the daily movement time as much as possible (if possible), then the energy consumption will increase significantly. This means that the body needs additional energy.
If this energy does not come from food, the body willy-nilly starts to waste the accumulated reserves.
Side dishes
As strange as it may seem, you should not eat too much or too little. This only leads to a slowdown in metabolism. In this way, 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 metabolism. Those. the body quickly begins to expend energy, including energy stored in the form of fat.
Slow movements burn fat, fast movements burn glycogen.
Slow movements (walking, jogging) consume fat droplets accumulated inside the muscles. These reserves are only enough for 45 minutes, rarely 1 hour. Then these fat reserves in the muscles performing physical work disappear, despite the fact that the total fat reserves in the body of each person are enough for one month.
Therefore, to burn fats and glucose, you need to take a break after 1 hour of slow walking or 10-20 minutes of running. During this time, a new part of fat penetrates the working muscles from the bloodstream, which creates the opportunity to continue the movement for another 45-60 minutes.
But if you don't take a break, your body starts wasting glucose. And once it's exhausted, it goes on 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.
Calorie intake of the diet
The lower the total calorie intake of the diet on the days of maximum movement, the greater the result will be in the end.
However, care must be taken to consume a sufficient amount of slow carbohydrate and protein forms during meals.
It gives good results if the total caloric intake on these days is in the range of 1000-1300 kcal per day. It is also possible to increase this amount if the scale indicators show the achievement of the set goals.
So, in order to lose 7 kg in a week, you need to move as slowly as possible and eat correctly, with a slightly reduced calorie intake. And then the result will not wait long.