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 method of losing weight 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 those who lose weight imagine this process.
Extreme methods
On the Internet in the public domain you will find the smartest methods to lose weight by 10-20 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 be afraid, says the author, for three days without water you will not die, 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 needs to be done about it.
Let's say you are modest and have decided to lose 10 kg.A small clarification: 10 kg what?Fat, water, muscle?Of course you mean 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 should 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 between 1500 and 2500 kcal, let's say we gave up food and still have 12000 kcal to get rid of per day.
- You can walk around the clock and burn 6720 kcal (280 kcal during 24 hours).
- You can run for 14 hours - 700 kcal for 14 - you will lose 9800 kcal.
- You can also do gymnastics for 20 hours and you will lose 9000 kcal.
If all these options are unacceptable to you, we will have to choose other methods that will show you how to lose weight properly in a week with a more modest weight loss.
Getting 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 swelling, cellulite and a bloated belly.
To remove excess fluid, give up salt while losing weight - salt retains moisture.Also introduce diuretic teas into your diet (only without fanaticism) and, surprisingly, drink a lot.
Food
Your diet must create an energy deficit so that the body can begin to draw energy from its "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 starvation diet leads to weight loss, the effects of which evaporate 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 partial 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 and do not combine milk with any 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, sauce and sauces.
SPORTS
The best way to lose weight in a week, in two, in a month, even in six months is the combination of diet + sports.Following this principle, you will not need to starve, because food will cover the needs of the body and an energy deficit will be created by expending calories in physical activity.
When you exercise, you don't lose fat and water at the same time.You are building muscle tissue that will replace the fat in your body.But to build muscle, we again return to food, because when you play sports, you can not only lose fat, but also lose muscle.This is caused by fasting before and after exercise.And, by the way, nutritionists recommend losing weight no more than 1-1.5 kg per week.