Let's try to figure out how to lose 7 kilos a week. For some reasons, losing 1 kg of weight per day is highly expected, but it does not seem realistic. Is it really possible to lose weight at this rate, or is it just a scam?
We can immediately say that it is quite possible to lose 7 kilos in 7 days. Evidence can be found in analyzes of the body composition of ultramarathon athletes - such runners do not run a simple marathon with a length of 42 km, but move along the route towards the maximum distance over 6-7 days.
In a special television study, the athlete lost 3. 6 kg of pure fat in just 3 days of slow running along the route (including breaks for rest, eating and sleeping). Therefore, with proper nutrition, in 6-7 days he will lose only the necessary 7 kg. Let's take a closer look at why this extreme fat loss occurs.
How to lose 7 kilos a week?
The main factor affecting 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 in the body. Sometimes, when glucose is depleted, our body produces energy independently of amino acids by switching to alternative energy sources.
All of 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 than is currently needed, all this is stored in reserve. If less is taken than necessary, the body compensates for the deficiency from 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 food, the body begins to actively use internal reserves.
All that remains is to stimulate the use of accumulated fats to compensate for the lack of energy. How? It's not difficult at all.
How do we force the body to use fat?
maximum movement
Ultramarathoners lose a lot of fat due to the maximum 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 daily movement time 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, the body will inevitably begin to waste the accumulated reserves.
fractional meals
Although it may seem strange, you should not eat too much or rarely. This will only cause your metabolism to slow down. Thus, our body reduces energy consumption.
But if you eat often (5-6 or more times a day) but in small portions, this seriously increases your metabolic rate. Them. the body begins to rapidly spend energy, including that accumulated in it in the form of fat.
Slow movements consume fat, fast movements consume glycogen.
Slow movements (walking, running) consume the fat droplets accumulated inside the muscles. These reserves are only enough for 45 minutes, rarely 1 hour. Then, despite the fact that the total fat reserves in the body of any person are enough for a month of existence, these fat reserves inside the muscles performing physical work end.
Therefore, you need to take a break after 1 hour of slow walking or 10-20 minutes of running to burn fat and some glucose. During this time, a new portion of fat from the bloodstream will penetrate into the working muscles, creating the opportunity to continue the movement for another 45-60 minutes.
However, if you do not take a break, the body will begin to waste glucose. And after it is depleted, the body will continue to break down its 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 days of maximum movement, the greater the result.
However, care should be taken to consume sufficient amounts of slow carbohydrates and protein while eating.
A good result will be achieved if the total calorie intake is in the range of 1000-1300 kcal per day on these days. It is also possible to increase this amount if the scale indicators show that the set targets are achieved.
So, to lose 7 kilos per week, you should move as slowly as possible and eat right, slightly reducing calorie intake. And then the result will not take long to come.