It all depends on what goals you set for yourself, i.e. 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 by knowledgeable people, you are just our customer - we will have something to discuss.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 publicly available Internet you can find the most ingenious methods for losing weight by 10-20 kg.
Dry fasting - assumes that you do not eat or drink for three days, while the careful author warns of 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 find out what it is, or rather, how to 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 little clarification: 10 kg of what?Fat, water, muscles?Of course you will say bold.
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 look at 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 average person's daily diet is between 1,500 and 2,500 kcal.Let's say we have given up food and still need to get rid of 12,000 kcal per day.
- You can run around the clock and burn 6,720 kcal (280 kcal over 24 hours).
- You can run for 14 hours - 700 kcal for 14 - you lose 9,800 kcal.
- You can also do aerobics for 20 hours and lose 9,000 calories.
If all of these options are unacceptable for you, we will have to choose other methods that will show you how to lose weight properly with a more modest weight loss in a week.
Get rid of water
Most of your excess weight is water that has accumulated in the intercellular space, stretching your body in all directions.Excess water causes swelling, cellulite and a bloated stomach.
To remove excess fluid, avoid salt when losing weight - salt retains moisture.Also include diuretic teas in your diet (just without fanaticism) and, oddly enough, drink a lot.
Eat
Your diet must create an energy deficit so that the body can begin to draw energy from its own “savings”.
The calorie content of food should not be less than 1,200 - 1,300 kcal, which is the minimum necessary for the functioning of vital organs and systems.In addition, a starvation diet leads to weight loss, the effect of which disappears after the first meal, but the metabolism slows 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 tolerance.You shouldn't do this, 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 other foods.
Low-fat products are of little use, because things like cottage cheese, milk, kefir contain calcium, which is simply not absorbed without fat.Favor 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 and exercise.If you follow this principle, you will not have to starve, since food meets the body's needs, and an energy deficit is created due to the consumption of calories for physical activity.
When you exercise, you don't just lose fat and water at the same time.You build muscle tissue that replaces the fat in your body.But to build muscle, we go back to nutrition, because when you exercise you can not only lose fat, but also muscle.This is caused by fasting before and after exercise.By the way, nutritionists recommend losing no more than 1-1.5 kg per week.