It all depends on the 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 a realistic figure, but not everyone manages to achieve such results, just because this weight loss method is carefully hidden by knowledgeable people, you are just our client - we will have something to talk about.Let's start by telling you how to lose a lot of weight in a week, or rather, how those who lose weight imagine this process.
Extreme methods
On the Internet in the public domain you will find the most ingenious methods to lose weight between 10 and 20 kg.
Dry fasting: assumes that you will not eat or drink for three days, while the careful author warns of possible weakness and dizziness, but do not fear, says the author, in three days without water you will not die, but you will lose a lot of weight.
Let's find out what it is, or rather, how you can significantly lose weight in a week and what should be done about 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'll say fat.
So, to burn 1 kg of fat it is necessary to spend 9,000 kcal, multiply by 10 and obtain 90,000 kcal per week.Now let's see what we need to burn in a day:
- We divide 90,000 by 7 and we obtain 12,857 kcal per day.
You already know that the daily diet of an average person is 1,500 to 2,500 kcal, let's say we stop eating and we still have 12,000 kcal to get rid of per day.
- You can run 24 hours a day and burn 6,720 kcal (280 kcal in 24 hours).
- You can run for 14 hours (700 kcal times 14), you will lose 9,800 kcal.
- You can also do aerobics for 20 hours and you will lose 9,000 kcal.
If all of these options are unacceptable to 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 that has accumulated in the intercellular space and stretches your body in all directions.Excess water causes bloating, cellulite and a swollen belly.
To remove excess fluid, give up salt while losing weight: salt retains moisture.Also introduce diuretic teas into your diet (but without fanaticism) and, curiously, drink a lot.
meal
Your diet must create an energy deficit so that the body begins to draw energy from its own "savings."
The calorie content of the diet should not be less than 1200 - 1300 kcal, this is the minimum necessary for the functioning of vital organs and systems.In addition, a 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.
The most acceptable way to eat for weight loss is to follow the principles of fractional feeding and food compatibility.You should not eat in large portions, eat little and often;Everyone knows it, but only a few follow this principle.Do not eat meat with bread or combine milk with any other food.
Low-fat products are of little use, because things like cottage cheese, milk and kefir contain calcium, which, in the absence of fat, is simply not absorbed.Prefer low and medium fat content, and you should limit unnatural fats: mayonnaise, ketchup, dressings and sauces.
sports
The best way to lose weight in one week, two, one month and even six months is a combination of diet + sport.Following this principle, you will not need to starve, because food will cover the body's needs and an energy deficit will be created by spending calories on physical activity.
When you exercise, you don't just lose fat and water at the same time.You are building muscle tissue that will replace the fat in your body.But to develop muscles we return to nutrition again, because by practicing sports you can not only lose fat, but also muscle.This is due to fasting before and after training.And by the way, nutritionists recommend losing weight no more than 1-1.5 kg per week.