It all depends on the goal you set for yourself as to how much weight you want to lose.If you think that losing 10-20 kilograms is not just a realistic figure, but not everyone can achieve such results, simply because this method of weight loss is carefully hidden by knowledgeable people, then you are just our customer - we will have something to say.First let us tell 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 clever ways to lose weight from 10-20 kg.
Dry Fasting – This assumes you don’t eat or drink for three days. Although the attentive author warns that weakness and dizziness may occur, have no fear. You won’t die without water for three days, the author says, but you will lose a lot of weight.
Let's figure out what it is, or rather, how to lose significant weight in a week and what you need to do for this.
Let’s say you are humble and decide to lose 10 kilograms.A little clarification: what is 10 kilograms?Fat, water, muscle?Of course you would say fat.
So to burn 1kg of fat you need to burn 9,000 kcal, multiply that by 10 and you get 90,000 kcal per week.Now let’s see what you need to burn in a day:
- We divide 90,000 by 7 and get 12,857 kcal per day.
You know, the average person's daily diet is 1,500 to 2,500 calories. Assuming we give up food, there are still 12,000 calories that need to be excreted every day.
- You can walk around the clock and burn 6,720 kcal (280 kcal in 24 hours).
- You can run for 14 hours - 14 hours consumes 700 kcal - you will lose 9,800 kcal.
- You can also do aerobic exercise for 20 hours, and you will lose 9,000 calories.
If all these options are unacceptable to you, we will have to choose other methods to tell you how to lose weight properly with more modest weight loss in a week.
Remove water
Most of your excess weight is water that accumulates in the spaces between your cells, stretching your body in all directions.Excess water can cause bloating, cellulite, and abdominal distension.
To get rid of excess fluid, give up salt while losing weight - salt retains water.Also include diuretic tea in your diet (but don't go crazy) and, oddly enough, drink a lot of tea.
food
Your diet must create an energy deficit so that the body begins to draw energy from its own "saves."
The calorie content of the diet should not be less than 1,200 - 1,300 kcal, which is the minimum required for the functioning of vital organs and systems.Additionally, a starvation diet can lead to weight loss, the effects of which disappear after the first meal, but a long-term or permanent slowing of metabolism.
The most acceptable way to lose weight is to follow the principles of meal sharing and food compatibility.You should not, eat more, eat less, eat more - everyone knows this, but only a few follow this principle.Do not eat meat with bread or mix milk with any other food.
Low-fat products are of little use since things like cheese, milk, kefir, etc. all contain calcium, which cannot be absorbed at all without fat.Prefer low to medium fat content and need to limit unnatural fats - mayonnaise, ketchup, condiments and sauces.
sports
The best way to lose weight in a week, two weeks, a month, or even six months is a combination of diet + exercise.By following this principle, you won't need to starve yourself because food will satisfy your body's needs, while burning calories on physical activity will create an energy deficit.
When you exercise, you not only lose fat and water at the same time.You are building muscle tissue that will replace body fat.But to build muscle, we have to go back to nutrition, because when you exercise you not only lose fat, but you also lose muscle.This is caused by fasting before and after training.By the way, nutritionists recommend not to lose more than 1-1.5 kg per week.