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 expected, but it seems unrealistic. Is it really possible to lose weight at this rate or is it just a scam?
You can immediately say that losing 7 kg in 7 days is quite possible. The proof can be found in the analyzes of the body composition of ultramarathoners - such runners who do not run an ordinary marathon of 42 km, 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 easy running along the route (with breaks for rest, eating and sleeping). 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 affecting weight loss 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 in the body. Sometimes, when we run out of glucose, our body switches to alternative sources of energy, independently producing energy from amino acids.
All these components enter the body with food. Some is consumed immediately, some 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 this is stored in reserve. If less is received than needed, the body makes up for the shortfall from stored reserves.
Why do ultramarathoners 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 that's why, 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 lack of energy. How? It's not difficult at all.
How to get your body to use fat
Maximum movement
Ultramarathoners lose so much extra fat because of the maximum amount of activity they do during the day. The more a person moves, the more energy he consumes.
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 the 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 use up accumulated reserves.
Fractional meals
As strange as it may seem, you should not eat too much or rarely. It just slows down the metabolism. This is how our body reduces energy consumption.
But if you eat often (5-6 or more times a day), but in small portions, then it seriously increases the rate of metabolism. Those. the body begins to rapidly consume energy, including that stored inside in the form of fat.
Slow movements burn fat, fast glycogen.
Slow movements (walking, running) consume fat droplets accumulated inside the muscles. These reserves are enough for only 45 minutes, rarely for 1 hour. Then those fat reserves within the muscles that perform physical work cease, despite the fact that the total fat reserve in any person's body is enough for a month of existence.
Therefore, to burn fat and some glucose, you need to take a break after 1 hour of light walking or running for 10-20 minutes. During this time, a new part of the fat will penetrate from the bloodstream into the working muscles, which will create an opportunity to continue moving for another 45-60 minutes.
But if you don't take a break, the body will start using up glucose. And after it is exhausted, it will move on to break down the body's proteins. As a result, the fat layer will not be reduced, but the amount of muscle in the body.
Calorie intake of food
The smaller the total caloric intake of the dieter on the days of maximum movement, the higher the result will be in the end.
However, care should be taken to ensure that a sufficient amount of slow forms of carbohydrates and proteins is taken in during meals.
A good result will be ensured if the total intake of calories 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 properly, with a slightly reduced calorie intake. And then the result will not be long in coming.