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This article was co-written by Michele Dpan. Michele Dpan is a BCRPA certified personal trainer in British Cpumbia. She has been a personal trainer and fitness trainer since 2002.
There are 10 references cited in this article that you can view at the bottom of the page.
This article has been viewed 112,225 times.
If you want to lose some weight quickly, you should do it effectively and safely, regardless of the reason you want to lose weight. You can get rid of the weight of water and waste in your body to lose 2.3 kg or more within a day. However, it should be noted that this process cannot be safely repeated for more than a day (i.e. you cannot lose 7 kg in three days), and the weight you lose in one day can return. quickly. It’s still wise to maintain a healthy body weight, and weight loss needs to be combined with long-term lifestyle changes, such as healthy eating and exercise.
Steps
Reduce water weight
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Drink a lot of water. The body needs water to function properly, and if you don’t drink enough water each day, your body will retain more water to make up for that deficiency. [1] X Research Source If you’re currently not drinking enough 1.8 liters of water a day, use that as a goal.
- You can drink up to 4 liters of water.
- Increase your water intake to about 2-3 cups per day if you’re already drinking 1.8 liters.
- Note that increasing water intake to harmful levels can disrupt sleep patterns, upset daily routines, or lead to discomfort.
- You can include fruit juice and tea in your daily water intake.
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Increase physical activity. You can burn more calories and remove more weight of water and waste by exercising.
- Walk for 30 minutes at lunch and after dinner.
- Avoid snacking in the evening; The food you eat in the evening will add to the extra pounds your body doesn’t have time to burn off within a day.
- Doing housework requires more exercise. Sweep the house instead of just vacuuming; Move all furniture to mop underneath, clean stair railings, etc.
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Reduce sodium intake. Consuming a lot of sodium leads to water retention in the body, causing bloating and discomfort. You should try to eat less than 1,500 mg of salt per day. [2] X Research Source
- The easiest way to reduce salt intake is to eliminate all processed foods. These include breakfast cereals, baked goods, cheese, cold cuts, frozen vegetables, canned soups, canned vegetables or beans, and sliced bread. Salt is a preservative (and also a spice), and processed foods contain a lot of salt.
- Eat unprocessed or minimally processed foods such as eggs, wild rice, quinoa, fresh vegetables, fresh fruit, garlic, salads, raw seafood, nuts and unsalted nuts.
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Reduce the amount of starch. [3] X Research Source Similar to sodium, starch causes the body to retain water. If you cut carbs in your diet today, the amount of water your body retains will also be less. To reduce carbs, avoid foods like:
- Noodles, pasta and chips
- Bread, cookies and pies
- Rice and baked potatoes
Eliminate water weight
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Exercise in the morning. Your metabolism and digestive system will start up more efficiently and will excrete waste from your body faster. [4] X Research Resources Special focus on cardio exercises (as opposed to strength training); Activities like jogging or slow running will increase your heart rate and help you burn calories. [5] X Research Sources
- Walk, run or do cardio exercises for about 20-30 minutes in the morning when you wake up.
- Go to the gym before work instead of after work.
- Be careful not to burn out or over-exercise in a day. You only need light or moderate exercise to kick-start your digestive system.
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Eat a high-fiber breakfast. Fiber helps food move through the digestive tract and pushes waste out of the large intestine. [6] X Sources Choose oatmeal, quinoa, low-fat Greek yogurt, unsalted nuts, egg rolls with vegetables or fruits.
- Eat breakfast within 90 minutes of waking up.
- Calculate the calories of breakfast in the range of 300-600 calories.
- You should consume 25-30 g of fiber per day, so increase your fiber intake to reach this level.
- If you want a healthy breakfast, try this recipe: combine oatmeal, yogurt, and fruit in a smoothie. Add a bit of greens to your smoothie for extra nutrients.
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Drink a cup of coffee or tea in the morning. These natural diuretics (foods that increase urine and stool production) can help you have a bowel movement. [7] X Research Sources
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Eat fruits and vegetables with natural diuretics. Plan your meals for that day with foods that can help you reduce water and waste.
- Eat fruits like melons, cranberries, and tomatoes.
- Eat vegetables like asparagus, celery, parsley, cucumber, dill, lettuce, Brussels sprouts, carrots, and beets.
- Sip tea with dandelion leaves, green tea, and nettle. [8] X Research Sources
Change your diet during the day
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Eat foods that contain probiotics. Probiotics are live yeasts and bacteria that are naturally present in our bodies. Probiotic-rich foods can help maintain a healthy gut and push digested food through the stomach and intestines. [9] X Research Source
- A small serving of Greek yogurt will do just fine. Make sure the yogurt contains live yeast and is low in sodium.
- You can choose kefir as an alternative to yogurt. Kefir is a drink available at most grocery stores.
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Eliminate carbohydrates on the day you want to lose weight. It sounds counterintuitive, but carbs actually increase the amount of water retained in the body. [10] X Research Source You can help reduce water weight by eliminating all carbs for the day.
- Eat salads instead of sandwiches.
- Do not eat bread, pasta or refined grain products.
- Studies show that maintaining a low-carb diet just 3 days a week can help you lose a few pounds and maintain a better weight. [11] X Research Source
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Eat less at the end of the day. You’re likely to burn more calories if you eat earlier in the day rather than later, so you should eat most of your daily calories in the morning or early afternoon. [12] X Research Source
- Try to halve your food intake, or at least reduce the portion sizes of late meals that day.
Advice
- If you can’t remove even 2.3 kg of water weight from your body, you can try sweating. Sit in a sauna or steam room for 20 minutes. (Keep in mind that this can dehydrate you, and the results are only temporary.)
- You can eat healthy proteins (especially egg whites, chicken breasts and fish), as these foods do not increase water retention in the body. [13] X Research Source
Warning
- Do not skip breakfast, because it is best to eat three meals a day. You should also cut down on unhealthy foods, but don’t abstain completely. It doesn’t hurt to pamper yourself a little sometimes; on the contrary, this will help you avoid binge eating.
- Some people think that eating nothing will help them lose weight, but this is not true. On the contrary, when starved, the body will enter a state called starvation state , in which all good and bad nutrients are retained. This is because your body doesn’t know when it will get food again. If you want to lose weight, just eat healthy foods with fresh produce and protein.
X
This article was co-written by Michele Dpan. Michele Dpan is a BCRPA certified personal trainer in British Cpumbia. She has been a personal trainer and fitness trainer since 2002.
There are 10 references cited in this article that you can view at the bottom of the page.
This article has been viewed 112,225 times.
If you want to lose some weight quickly, you should do it effectively and safely, regardless of the reason you want to lose weight. You can get rid of the weight of water and waste in your body to lose 2.3 kg or more within a day. However, it should be noted that this process cannot be safely repeated for more than a day (i.e. you cannot lose 7 kg in three days), and the weight you lose in one day can return. quickly. It’s still wise to maintain a healthy body weight, and weight loss needs to be combined with long-term lifestyle changes, such as healthy eating and exercise.
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