It all depends on what goals you set for yourself, i.e. how many kilos you want to lose.If you decide that a loss of 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 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, that is, 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 careful author warns of 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 understand what it is, that is, how you can significantly lose weight in a week and what you need to do for it.
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 consume 9,000 kcal, multiply by 10 and get 90,000 kcal per week.Now let's see what we need to burn in one day:
- Let's divide 90,000 by 7 and get 12,857 kcal per day.
You know that the average person's daily diet 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 daily.
- You can run non-stop and burn 6,720 kcal (280 kcal during 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 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 more modest weight loss.
Water removal
Most of your excess weight is water that has accumulated in the intercellular space and is stretching your body in all directions.Excess water causes swelling, cellulite and a bloated stomach.
To get rid of excess fluid, give up salt while losing weight - salt retains moisture.Introduce diuretic teas into your diet (only without fanaticism), and, strangely enough, drink a lot.
Food
Your diet must create an energy deficit in order for the body to start drawing energy from its own "savings".
The caloric content of food should not be less than 1,200 - 1,300 kcal, that is the minimum necessary for the functioning of vital organs and systems.In addition, starvation diets lead to weight loss, the effects of which disappear 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 to adhere to the principle 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 like fresh cheese, milk, kefir contain calcium, which is simply not absorbed in the absence of fat.Prefer low and medium fat content, and you must 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 a combination of nutrition + sports.Adhering to this principle, you will not have to starve, because food will cover the body's needs, and the 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 are building muscle tissue that will replace the fat in your body.But to build muscle, we go back to diet again, because when you do sports, you can not only lose fat, but also 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.