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 a realistic figure, but not everyone manages to achieve such results, just because this weight loss method is carefully hidden from knowledgeable people, you are just our customer - 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 slimmers imagine this process.
Extreme methods
On the Internet in the public space you will find the most ingenious methods for losing weight by 10-20 kg.
Dry fasting - implies that you will not eat or drink for three days, while the careful author warns of possible weakness and dizziness, but do not be afraid, says the author, after 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 lose weight significantly in a week and what you need to do about it.
Let's say you are modest and decide to lose 10 kg.A little clarification: 10 kg what?Fat, water, muscle?Of course you're going to say fat.
So, to burn 1 kg of fat, you need to spend 9,000 kcal, multiply by 10 and you will 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 the average person's daily diet is 1500 to 2500 kcal, let's say we gave up food and we still have 12,000 kcal to get rid of per day.
- You can go to a race around the clock and burn 6720 kcal (280 kcal in 24 hours).
- You can run for 14 hours - 700 kcal for 14 - you will lose 9800 kcal.
- You can also do aerobics for 20 hours and you will lose 9000 kcal.
If all these options are unacceptable to you, you will have to choose other methods that will tell you how to properly lose weight in a week with a more modest weight loss.
Getting rid of the 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.
To eliminate excess fluid, give up salt while losing weight - salt retains moisture.Also introduce diuretic teas into your diet (only 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 caloric content of the diet should not be lower than 1200 - 1300 kcal, this is the minimum necessary for the functioning of vital organs and systems.In addition, a fasting diet leads to weight loss, the effect of which evaporates after the first meal, but the metabolism will slow down for a long time or forever.
The most acceptable way of eating for weight loss is compliance with the principles of partial nutrition and food compatibility.You should not eat 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 combine milk with other food.
Low-fat products are of little use, because things like cottage cheese, milk, 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 a week, in two, in a month and even in six months is the combination of diet + sports.Following this principle, you will not have to starve, as the food will cover the needs of the body and an energy deficit will be created from the expenditure of calories for 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 in order to build muscle, we come back to nutrition again, because in 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.