It all depends on the goals you set for yourself, namely how much weight you want to lose.If you decide that losing 10-20 kg is more than a realistic figure, but not everyone can achieve such results, just because this method of losing weight is carefully hidden by experienced 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 from 10 to 20 kg.
Dry fasting - assumes that you will not eat or drink for three days, while the careful author warns about possible weakness and dizziness, but do not be afraid, 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 needs to be done 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 we get 12,857 kcal per day.
You know the average person's daily diet is 1,500 to 2,500 kcal, let's say we give up eating and still have 12,000 kcal to get rid of per day.
- You can 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 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 the water
Most of your excess weight is water that has accumulated in the intercellular space and stretches the 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, interestingly, drink a lot.
Food
Your diet must create an energy deficit so that the body begins to extract 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 will slow down for a long time or forever.
The most acceptable way to eat to lose weight 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 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 is simply not absorbed in the absence of fat.Prefer low and medium fat, and you need to limit unnatural fats - mayonnaise, ketchup, seasonings and sauces.
Sports
The best way to lose weight in a week, in two, in a month and even in six months is a combination of diet + sports.By following this principle, you will not need to go hungry, as the food will meet the body's needs and an energy deficit will be created with the expenditure of calories in physical activities.
When you exercise, you don't just lose fat and water at the same time.You are building muscle tissue that will replace your body fat.But to build muscle, we return again to nutrition, because by playing sports you can not only lose fat, but also lose muscle.This is caused by fasting before and after training.And, by the way, nutritionists recommend losing weight no more than 1-1.5 kg per week.