It all depends on what goals you set for yourself, i.e. how much weight you want to lose.If you decide that losing 10-20 kg is more than a realistic figure, but not everyone manages to achieve such a result, only because this method of weight loss is carefully hidden by people who know how to lose weight, you are just our customer - we will have something to talk about.Let's start by telling you how you can lose a lot of weight in a week, or rather how people who lose weight imagine this process.
Extreme methods
On the public Internet, you will find the most brilliant ways to lose 10-20 kg.
Dry fasting - assumes that you do not eat or drink for three days, while the careful author warns of possible weakness and dizziness, but do not be afraid, according to the author, you will not die without water in three days, but you will lose a lot of weight.
Let's see what it is, or rather, how to lose weight significantly in a week, and what to do for it.
Let's say you are modest and decide to lose 10 kg.A little clarification: 10 kg of what?Fat, water, muscle?Of course you will call him fat.
So, to burn 1 kg of fat, you need to spend 9000 kcal, multiply by 10, and you should get 90,000 kcal per week.Now let's see what we need to burn in a day:
- We divide 90,000 by 7 and get 12,857 kcal per day.
You know that the average person's daily diet is 1,500-2,500 kcal, let's say we gave up food and still have 12,000 kcal to spare.
- You can compete day and night and burn 6720 kcal (280 kcal in 24 hours).
- You can run for 14 hours - 700 kcal for 14 - you lose 9800 kcal.
- You can do aerobics for 20 hours and lose 9000 kcal.
If all these options are unacceptable for you, then we have to choose other methods that will tell you how to properly lose weight in a week with more modest weight loss.
Getting rid of water
Most of your excess weight is water accumulated in the intercellular space, which stretches your body in all directions.Excess water causes swelling, orange skin and a bloated belly.
To remove excess fluid, give up salt while losing weight - salt retains moisture.Also include diuretic teas in your diet (just without fanaticism) and strangely drink a lot.
Food
The diet must create an energy deficit in order for the body to start drawing energy from its own "savings".
The calorie content of the diet cannot be lower than 1200-1300 kcal, this is the minimum necessary for the functioning of vital organs and systems.In addition, the starvation diet leads to weight loss, the effects of which evaporate after the first meal, but the metabolism slows down for a long time or forever.
In order to lose weight, the most acceptable way of eating is to follow the principles of fractional eating and food compatibility.You should not eat in large portions, eat little and often - everyone knows this, but only a few follow this principle.Do not eat meat with bread and do not mix milk with other food.
Low-fat products are not very useful, because cottage cheese, milk, kefir contain calcium, which simply cannot be absorbed in the absence of fat.Give preference to low and medium fat content and limit unnatural fats - mayonnaise, ketchup, dressings and sauces.
Sports
The best way to lose weight in one week, two, one month, or even six months is a combination of diet + sports.Following this principle, you do not have to starve yourself, because food covers the body's needs, and calories spent on physical activity create an energy deficit.
During exercise, you not only lose fat and water at the same time.You build muscle tissue that replaces the fat in your body.However, for building muscle, we return to nutrition again, because during sports you can not only lose fat, but also muscle.This is caused by fasting before and after training.And by the way, nutritionists recommend losing no more than 1-1.5 kg per week.