It all depends on the goal you set for yourself, which 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 a result, just because this weight loss method is carefully hidden by 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 method
On the Internet in the public domain you will find the most intelligent method to lose weight by 10-20 kg.
Dry fasting - assumes that you will not eat or drink for three days, while the author carefully warns about the possibility of 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 significantly lose weight in a week and what to do for this.
Let's say you're average and decide to lose 10 kg.Small explanation: 10 kg 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 average person's daily diet is from 1,500 to 2,500 kcal, let's say we stop eating, and we still have 12,000 kcal to get rid of every day.
- You can race walk the whole time 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 these options are not acceptable to you, we have to choose another method that will tell you how to lose weight correctly in a week with a more moderate weight loss.
Get rid of water
Most of your excess body weight is water that accumulates in the spaces between the cells and stretches your body in all directions.Excess water causes swelling, cellulite and a bloated stomach.
To remove excess fluid, leave out salt while losing weight - salt retains moisture.Also include diuretic tea in your diet (only without fanaticism), and, oddly enough, drink a lot.
Food
Your diet must create an energy deficit in order for the body to start drawing energy from its own "stores".
The calorie content of the diet should not be lower than 1,200 - 1,300 kcal, this is the minimum required for the functioning of vital organs and systems.In addition, the starvation diet leads to weight loss, the effect evaporates 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 according to the principle of fractional food 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 not used much, because things like cottage cheese, milk, kefir contain calcium, which in the absence of fat is not absorbed.Prefer low and moderate fat content, and you need to limit unnatural fats - mayonnaise, ketchup, sauces 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 do not need to starve yourself, because food will cover the needs of the body, and the energy deficit will be made up by spending calories on physical activity.
When you exercise, you not only lose both fat and water at the same time.You are building muscle tissue that will replace fat in your body.But to build muscle, we once again return to nutrition, because when playing sports you can not only lose fat, but also lose muscle.This is due to fasting before and after training.And, by the way, nutritionists recommend losing weight no more than 1-1.5 kg per week.