It all depends on what goals you set for yourself, that is, how much weight you want to lose.If you decide that losing 10-20 kg is more than the real number, but not everyone can achieve such results, only because this method of losing weight is carefully hidden by knowledgeable people, you are just our customer - we will have something to talk about.Let's start by telling how to lose a lot of weight in a week, or rather, how people who lose weight imagine this process.
Extreme methods
In the public domain of the Internet, you can find the most ingenious ways to lose 10-20 kg.
Dry fasting - while the cautious author warns of possible weakness and dizziness, he assumes that you will not eat or drink for three days, but do not be afraid, the author says that you will not die without water for three days, but you will lose a lot of weight.
Let's understand what it is, or rather, how you can lose weight significantly in a week and what you need to do for it.
Let's say you are modest and decide to lose 10 kg.A small clarification: what is 10 kg?Fat, water, muscle?Of course you will say fat.
So, to burn 1 kg of fat, you need to spend 9000 kcal, multiply by 10 and get 90,000 kcal per week.Now let's see what we have to burn in a day:
- We divide 90,000 by 7 and get 12,857 kcal per day.
You know that the daily diet of an average person is from 1500 to 2500 kcal, let's say we stopped eating and still need to get rid of 12,000 kcal per day.
- You can compete day and night and burn 6720 kcal (280 kcal in 24 hours).
- You can run for 14 hours - you will lose 700 kcal - 9800 kcal for 14 hours.
- You can also do aerobics for 20 hours and you will lose 9000 kcal.
If all these options are unacceptable for you, we will have to choose other methods that will tell you how to properly lose weight in a week with a more modest weight loss.
Get rid of water
Most of your excess weight is water stored in the intercellular space, stretching all over your body.Excess water causes bloating, cellulite and abdominal bloating.
Avoid salt when losing weight to remove excess fluid - salt retains moisture.Include diuretic teas in your diet (just without fanaticism) and, strangely enough, drink a lot.
Food
Your diet must create an energy deficit in order for the body to start drawing energy from its own "storage".
The caloric content of the diet should not be lower than 1200 - 1300 kcal, which is the minimum necessary for the functioning of vital organs and systems.In addition, the starvation diet leads to weight loss, the effect evaporates after the first meal, but the metabolism will slow down for a long time or forever.
The most acceptable way to eat for weight loss is to follow the principles of fractional eating and food compatibility.You should not eat, eat in large portions, eat little and often - everyone knows this, but few follow this principle.Do not eat meat with bread or combine milk with other food.
Low-fat products are rarely used, because things like cottage cheese, milk, kefir contain calcium, which is simply not absorbed in the absence of fat.Prefer low and medium fat content and limit unnatural fats - mayonnaise, ketchup, dressings and sauces.
Sports
The best way to lose weight in a week, two, a month or even six months is a combination of diet + exercise.By following this principle, you will not need to starve, because the food will meet the needs of the body, and by expending calories on physical activity, there will be a lack of energy.
When you exercise, you don't lose both fat and water at the same time.You are building muscle tissue to replace the fat in your body.But to build muscle, we go back to nutrition, because when you exercise, you can not only lose fat, you can also lose muscle.This is caused by fasting before and after training.By the way, nutritionists recommend losing weight no more than 1-1.5 kg per week.