Let's try 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 it is completely possible to lose 7 kg in 7 days. Proof can be found in analyzes of the body composition of ultra-marathon athletes - such 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 study, the athlete lost 3. 6 kg of pure fat in just 3 days of slow running along the way (with 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 loss of excess fat occurs.
How to lose 7 kg in a week
The main factor that affects 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 inside the body. Sometimes, when glucose runs out, our body switches to other energy sources and independently produces energy from amino acids.
All these elements enter the body through food. Something is consumed immediately, something is kept in reserve in the form of glycogen and fat.
If the body receives more energy in the form of nutrients through food than is currently needed, then all this is stored in reserve. If less is received than necessary, the body compensates for the deficiency from stored reserves.
Why do ultra marathoners lose so much weight?
The fact is that every additional movement of the body requires additional energy. And if one goes along the highway for 15-20 hours, then the energy consumption will be huge. And because meals do not provide the body with all the necessary energy from nutrients, the body begins to actively use internal reserves.
The only thing left is to stimulate the use of stored fat to meet the lack of energy. How? It is not difficult at all.
How to force your body to use fat
Maximum movement
Ultramarathoners lose so much excess fat because of the maximum amount of exercise they do throughout the day. The more a person moves, the more energy they expend.
Unfortunately, modern life is characterized by physical inactivity (inactivity). 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 additional energy.
If this energy does not come from food, then the body will, intentionally and without reason, begin to waste accumulated reserves.
Partial meals
As strange as it may seem, you should not eat too much or rarely. This only leads to a slower 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, this increases the metabolic rate significantly. They. the body begins to use up energy quickly, including that stored inside in the form of fat.
Slow movements burn fat, fast movements burn glycogen.
Slow movements (walking, jogging) consume fat droplets that accumulate in the muscles. These reserves last only 45 minutes, rarely 1 hour. Then this fat reserve ends up inside muscles that do physical work, despite the fact that the total fat reserve in each person's body is enough for a month of existence.
In order to burn fat and glucose, you need to take a break after 1 hour of slow walking or running for 10-20 minutes. During this time, a new body of fat will enter the working muscles from the bloodstream, creating an opportunity to continue exercise for another 45-60 minutes.
But if you don't take a break, your body will start wasting glucose. And after it is depleted, it will continue to break down body proteins. Consequently, it is not the fat layer that will decrease, but the amount of muscle in the body.
Dietary calorie intake
The lower the total caloric intake of the diet on the days of maximal exercise, the greater the result will be in the end.
However, care should be taken that sufficient amounts of slow forms of carbohydrates and proteins are consumed when eating.
Good results will be provided that the total calorie consumption these days is between 1000-1300 kcal per day. This amount can also be increased if the scale indicators show that the set goals have been achieved.
So, to lose 7 kg per week, you need to move as slowly as possible and eat right, keeping a slightly lower calorie intake. And then the result will not wait long.