It all depends on the 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 results, only because this method of losing weight 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 for losing weight by 10-20 kg.
Dry fasting - assumes that you will not eat or drink for three days, while the cautious author warns of possible weakness and dizziness, but do not be afraid, the author says, 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 to do for this.
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 say fat.
So, to burn 1 kg of fat, you need to spend 9,000 kcal, multiply by 10 and 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 to 2,500 kcal, let's say we give up eating, and we still have 12,000 kcal to eliminate per day.
- You can run and walk 24 hours a day and burn 6,720 kcal (280 kcal in 24 hours).
- You can run 14 hours - 700 kcal for 14 - you will lose 9,800 kcal.
- You can also do aerobics for 20 hours and you will lose 9,000 kcal.
If all these options seem unacceptable to you, we will have to choose other methods that will tell you how to properly lose weight in a week with 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 bloated belly.
In order to eliminate excess fluid, give up salt while losing weight - salt retains moisture.Also introduce diuretic teas into your diet (without fanaticism) and, oddly enough, drink a lot.
Food
Your diet must create an energy deficit so that the body can begin 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.Additionally, a starvation diet leads to weight loss, the effects of which wear off after the first meal, but the metabolism will slow down for a long time, if not forever.
The most acceptable way to eat for weight loss is to follow the principles of fractional meals 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 or combine milk with other foods.
Low-fat products are of little use, since such items as cottage cheese, milk and kefir contain calcium, which, in the absence of fat, is simply not absorbed.Prefer low or medium fat content and you should limit unnatural fats - mayonnaise, ketchup, salad dressings and sauces.
Sport
The best way to lose weight in a week, in two, in a month and even in six months is to combine diet + sport.Following this principle, you will not need to starve yourself, 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 build muscle tissue that will replace the fat in your body.But to build muscle, let's come back to nutrition again, because by doing sports, you can not only lose fat, but also lose muscle.This is due to fasting before and after training.And, by the way, nutritionists recommend losing weight by no more than 1-1.5 kg per week.