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, 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 losing 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 careful author warns about 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 figure out what it is, or rather, how you can lose weight significantly in a week and what needs to be done for this.
Let's say you are modest and decide to lose 10 kg.A small 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 daily diet of the average person is from 1,500 to 2,500 kcal, let’s say we gave up food, and we still have 12,000 kcal to get rid of per day.
- You can race walk around the clock and burn 6,720 kcal (280 kcal over 24 hours).
- You can run for 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 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.
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.
In order to remove excess fluid, give up salt while losing weight - salt retains moisture.Also introduce diuretic teas into your diet (just without fanaticism), and, oddly enough, drink a lot.
Nutrition
Your diet must create an energy deficit in order for the body to begin drawing energy from its own “savings.”
The calorie content of the diet should not be lower than 1,200 - 1,300 kcal, this is the minimum that is 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 fractional meals and food compatibility.You shouldn’t, 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 any other food.
Low-fat products are of little use, because things such as cottage cheese, milk, kefir contain calcium, which in the absence of fat is simply not absorbed.Prefer low and medium fat content, and you need to limit unnatural fats - mayonnaise, ketchup, dressings and sauces.
Sport
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 starve yourself, because food will cover the needs of the body, and an energy deficit will be created by spending calories on physical activity.
When you exercise, you don't just lose both fat and water at the same time.You are building muscle tissue that will replace the fat in your body.But to build muscles, we again return to nutrition, because when 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 by no more than 1-1.5 kg per week.