How can I lose weight in a week?

It all depends on what goals you set for yourself, that is, how much you want to lose weight. If you decide that losing 10-20 kg is more than a real figure, but not everyone can 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 with the fact that we will tell you how much to lose weight in a week, or rather, how losing weight this process imagine.

Extreme methods

In the network in the public domain you will find the most brilliant weight loss methods for 10-20 kg.

Dry fasting - suggests that you will not eat or drink for three days, while 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 very thin .

Let's see what is very, or rather, how you can lose weight substantially in a week and what you need to do for this.

Let's say you are modest and decided to lose weight by 10 kg. A small clarification: 10 kg of what? Fat, water, muscle? You, of course, 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 for the day:

90 000 divide by 7 and get - 12 857 kcal per day.

You know that the average person's daily ration ranges from 1,500 to 2,500 kcal, for example, we refused to eat, and we still have to dispose of 12,000 kcal per day.

1. You can practice walking around the clock and burn 6720 kcal (280 kcal for 24 hours).
2. You can run 14 hours - 700 kcal at 14 - you will lose 9,800 kcal.
3. You can also do 20 hours of aerobic exercise - you will lose 9,000 kcal.

If all these options are unacceptable for you, we will have to choose other methods that will tell you how to lose weight in a week with a loss of more modest weight.

Get rid of water

Most of your excess weight is water that accumulates in the intercellular space and stretches your body in all directions. Due to excess water, you have swelling, cellulite and bloated stomach.

In order to remove excess fluid, give up salt for the time of weight loss - salt retards moisture. Also enter into your diet diuretic teas (only without fanaticism), and strangely enough, drink a lot.

Food

Your food should create a deficit of energy, so that the body begins to extract energy from its own "savings".

Caloric 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 hungry diet leads to weight loss, the effects of which evaporate after the first meal, but the metabolism will slow for a long time or forever.

The most acceptable way of eating for weight loss is to observe the principles of fractional nutrition and product compatibility. Do not, eat large portions, eat often and little - everyone knows this, but observe this unit principle. Do not eat meat with bread and do not combine milk with any other food.

Low-fat products - it's a little-useful thing, because such things as cottage cheese, milk, kefir contain calcium, which in the absence of fat is simply not digested. Prefer low and medium fat, and restrict unnatural fats - mayonnaise, ketchup, dressings and sauces.

Sport

The best way to lose weight in a week, for two, a month, and even for half a year, is a combination of diet + sport. Observing this principle, you will not need to starve yourself, because the food will cover the needs of the body, and the energy deficit will be created by spending calories on physical activity.

When you train, you do not just lose both fat and water at the same time. You create a muscle tissue that will replace the fat in your body. But to build muscle, we again return to nutrition, because when you play sports you can not only lose fat, but lose muscle. This leads to hunger strikes before and after training. And, by the way, nutritionists recommend losing weight not more than 1-1,5 kg per week.