5 Ways to Lose Weight in 3 Days

2024 Author: Samantha Chapman | [email protected]. Last modified: 2023-12-17 09:13

Maintaining a healthy body weight is a lifelong commitment, but sometimes it can happen that you want to lose a few extra pounds in a short time, for example in view of a competition, the bikini fitting or to get into the wedding dress of the your dreams. If you are looking for some effective advice to help you lose fluids and excess mass in just 3 days, you have found what you need! However, remember that there are limits to what you can do to lose weight quickly without putting your health at risk. To truly cut calories, burn fat, build muscle and achieve lasting results, the changes in diet and lifestyle will need to be bigger. Don't worry though, this article will give you some tips for that too!

Steps

Method 1 of 5: Doing a "Lightning" Diet (Short Term)

Step 1. Try the "3 Day Diet"

Sometimes it is also called the "military diet" because it involves a very strict and strict diet. Breakfast, lunch and dinner will be strictly regulated for 3 days. Supporters of this method recommend following the directions as closely as possible to the letter. When finished, you can return to a more normal (1500 calorie per day) diet for the rest of the week.

• The breakfast on the first day consists of:

  • 1 cup of unsweetened tea or coffee;
  • 1 slice of toast, preferably wholemeal;
  • 2 tablespoons of peanut butter;
  • 1/2 grapefruit.

• Lunch on the first day consists of:

  • 1 cup of unsweetened tea or coffee;
  • 1 slice of toast, preferably wholemeal;
  • 1/2 can of tuna.

• The dinner on the first day consists of:

  • 90 g of meat of your choice (corresponds to a piece of meat about the size of a deck of playing cards);
  • 180 g of green beans;
  • 1/2 banana;
  • 1 small apple;
  • 240 ml of vanilla ice cream.

• The breakfast on the second day consists of:

  • 1 egg, you can cook it as you like;
  • 1 slice of toast, preferably wholemeal;
  • 1/2 banana.

• The lunch on the second day consists of:

  • 1 hard-boiled egg;
  • 225 g of cottage cheese or flaky cheese;
  • 5 crackers.

• The dinner on the second day consists of:

  • 2 frankfurters;
  • 175 g of broccoli;
  • 75 g of carrots;
  • 1/2 banana;
  • 120 ml of vanilla ice cream.

• The third day breakfast consists of:

  • 1 small apple;
  • 1 slice of cheese;
  • 5 crackers.

• Lunch on the third day consists of:

  • 1 egg, which you can cook as you like;
  • 1 slice of toast, preferably wholemeal.

• The third day dinner consists of:

  • 225 g of tuna;
  • 1/2 banana;
  • 240 ml of vanilla ice cream.

  

  Step 2. Follow a juice-only "detox" diet

  This 3-day lightning diet requires you to replace solid food with fruit and vegetable juices. Most doctors are skeptical of the long-term effectiveness of diets of this type, but if you are looking for a way to lose a few extra pounds ahead of a particular event, this may be the right solution for you.

  • Start the day with a glass of hot water and lemon juice to get your metabolism going right away.
  • During the day, drink about 240-300ml of centrifuge every 2-3 hours to keep it active and keep hunger under control. The goal is to drink 1 to 3 liters a day, making sure that at least half of the liquid comes from green vegetables.
  • If you want, you can add a small dose of plant-based milk from seeds or nuts, to provide the body with more protein. It will also help to appease hunger.
  • It is important that all the products you use to make centrifuges are organic, to avoid ingesting pesticides or other dangerous chemicals.
  • Avoid dairy, wheat, fermented foods, gluten, coffee, and alcohol. Often these foods are difficult to digest, which makes them unsuitable for the stomach during a detox diet.
  • During the diet days it is best to only do light physical activity at a moderate level. In addition, it is important to ensure long and quality sleep for the body.

  

  Step 3. Consider fasting for 3 days

  Studies have shown that drinking only water and limiting food to less than 200 calories a day for just 3 days can help boost your immune system - as well as quickly lose a few extra pounds.

  • This form of forced abstention from food depletes the body's reserve energy (in the form of glycogen), forcing it to recycle immune cells and create new ones once the fast is over.

  • Attention!

    Fasting can be dangerous, especially for people who are very young, old, or with health problems. If you are seriously considering fasting for 3 days, you should talk to your doctor first.

  Method 2 of 5: Eliminate Excess Liquids (Short Term)

  

  Step 1. Limit the salt

  Sodium causes the body to retain water, so limiting your intake of salt and sodium-rich foods can help you reduce the swelling that plagues the waist, for example.

  • Limit your sodium intake to a maximum of 1-1.5g per day (for those under the age of 50, doctors generally recommend taking less than 2.3g).
  • Avoid ready-made or packaged foods, including dressings and sauces. Often these long-term foods contain a lot of salt, as it acts as a preservative, so they are high in sodium.
  • Limit your meats. Cold cuts also contain very high doses of sodium.
  • Also skimp on salt when you cook.
  • Cut down on your cheese intake. They too contain a lot of salt.

  

  Step 2. Drink more

  Even if you want to lose excess fluids, it's important to keep your body hydrated.

  • Drink lots of water. As illogical as it may seem, drinking plenty of water is essential to eliminate what the body holds unnecessarily. Drinking 3 liters of water evenly distributed throughout the day will help normalize the body's hydration level and keep fluids in balance.
  • Flavor it with lemon juice. Lemon improves digestive function and acts as a diuretic, helping to reduce both excess fluids and swelling.
  • Have a second cup of tea or coffee. Both of these drinks have diuretic properties, so they can stimulate the body to release more water.

  

  Step 3. Rest and sleep for a long time

  In addition to sodium, water retention is also affected by cortisol levels in the body.

  • In order to keep the cortisol values in balance, it is important to ensure the body at least 7-8 hours of sleep per night.
  • Try to reduce the amount of exercise during the 3 days of dieting. The reason is that physical activity can raise cortisol levels.
  • Calm your mind and body by drinking relaxing herbal teas, listening to soothing music, meditating or doing breathing exercises. Any of these activities will help you relax and reduce cortisol levels.

  Method 3 of 5: Get Rid of the Swelling (Short Term)

  

  Step 1. Take medication to prevent intestinal gas

  The use of pills with a diuretic or slimming effect is definitely not recommended, but there are no contraindications that prevent using an over-the-counter drug to prevent flatulence. The goal is to reduce the formation of intestinal gas that causes bloating, thus obtaining an instant reduction in the waistline.

  

  Step 2. Try a magnesium supplement

  If you don't have gastrointestinal problems, you can try to cleanse your intestines with magnesium.

  

  Step 3. Do specific exercises for the abdomen

  Some stretching exercises can help you stretch and relax your abdominal muscles.

  • For example, try lying on the floor, then bend both knees closer to your chest. This position allows the belly muscles to relax and helps reduce abdominal swelling.
  • Keep your posture in check as well. In any position, try to keep your back straight to keep your stomach from being crushed. A sagging posture could disrupt digestion, causing swelling, but also pain and cramps.

  

  Step 4. Change some eating habits

  Changing what and when you eat can help beat abdominal bloating.

  • Avoid legumes, which have always been known to cause unwanted flatulence.
  • Eat slower and have light but frequent meals to avoid feeling bloated soon after.
  • Whenever possible, replace solid foods with protein shakes, yogurt, or soups. Liquids are easier to digest and less swell the stomach. Also, add fiber-rich fruits to smoothies and yogurt to promote the advancement of food along the intestines and the expulsion of stool.
  • Avoid fizzy drinks and chewing gum. Air bubbles enclosed in fizzy drinks can swell the stomach and intestines. Similarly, when you chew gum, you ingest a large amount of air unnecessarily.

  Method 4 of 5: Develop Healthier Eating Habits (Long Term)

  

  Step 1. Don't skip breakfast

  It still remains the most important meal of the day even while you're trying to lose weight. In the morning, focus primarily on lean proteins (such as egg whites or low-fat yogurt) to get your metabolism going, keep you full for longer, and burn more calories throughout the day.

  

  Step 2. Rely on vegetables

  Eating fresh, high-fiber vegetables with meals and as snacks will help curb hunger.

  

  Step 3. Drink lots of water

  Avoid sugary drinks by sticking only to pure and simple water.

  • Drink a glass of water (about 250ml) before each meal to help your stomach feel full even before you start eating. Water also helps to kick-start the metabolism and facilitates digestion.
  • Make sure you drink at least 2 liters of water a day.
  • If the taste of plain water doesn't satisfy you, you can make it tastier by flavoring it with fresh ingredients (sugar-free), such as mint or basil leaves or cucumber slices.

  

  Step 4. Watch out for "liquid" calories

  Many of the most common drinks have a lot of calories. The risk is to take them without even realizing it. Try to limit drinks that contain sugar, such as fruit juices, sodas, sweetened tea or coffee, and alcohol.

  

  Step 5. Limit "dangerous" foods

  Those that put your health and waistline most at risk include solid fats, added sugars, salt, and starches. What makes them even more dangerous is that they bring a lot of calories, but we often consume them without even realizing it!

  • Pay attention to food labels, to avoid those that contain solid fats (those that remain solid at room temperature, usually of animal origin), trans, saturated or added sugars.
  • Avoid ready-to-eat foods, fast food and products made with refined flours (such as white bread), as they contain a lot of fat and often abundant added sugars.
  • Limiting your consumption of salt and starches helps you reduce water retention and expel excess fluids. This is an ideal result for losing weight quickly.

  

  Step 6. Monitor portions

  In addition to paying attention to what you eat, it is important to consider how much you eat. Try to cut down on portions to get fewer calories. Follow these guidelines to calculate them correctly:

  • Eat 150-200 g of lean protein, such as chicken, beans, or fish
  • Eat 150-240 g of cereals, half of which are wholemeal;
  • Eat 45-60 g of fruit;
  • Eat 75-100 g of vegetables;
  • Eat 90g of low-fat dairy products;
  • Do not use more than 5-7 tablespoons of oil (try to use fats that come from vegetable proteins, such as seeds and nuts);
  • Do not take in more than 120 calories derived from solid fats and added sugars.

  

  Step 7. Eat light but frequent meals

  Instead of having a large lunch and dinner, plan several small meals throughout the day. In this way, the sugar level will remain high and the metabolism active. Plus, you won't be tempted to eat between meals.

  Method 5 of 5: Do More Physical Activity (Long Term)

  

  Step 1. Focus especially on cardio exercise

  Cardiovascular physical activity, such as running, swimming or aerobics, allows you to burn more calories, so it is ideal for losing weight quickly.

  • Before embarking on a new exercise program or diet it is important to consult with your doctor.
  • After the warm-up you will need to reach and maintain a pace that forces you to sweat. Ideally you should continue for at least an hour.
  • Try interval training. It is a type of training that alternates short periods of intense work with lighter phases called rest.
  • To lose weight in 3 days, you should do 70 minutes of cardio exercise a day.

  

  Step 2. Also practice weight lifting

  Training muscle strength and endurance will help you build muscle and burn fat.

  • Muscles feed on fat and calories, even when they are at rest.
  • Start lifting light weights that are more suited to your physical condition, otherwise you risk getting injured. Search the web to find out which exercises are best for a beginner. If you wish, you can increase the degree of difficulty as your muscles become stronger and more resilient.

  

  Step 3. Try to burn as many calories as possible

  By burning 500 more every day than you get from eating, you can expect to lose 1 / 2-1 kg of weight in a week. If you are on a 1000-1200 calorie a day diet and exercise daily for an hour, you can also lose 1.5-2.5 kg.

  Advice

  • Throw away any snacks and junk food you have in the pantry. It is much easier to resist in the absence of temptation.
  • Write down everything you eat each day in a journal. It will be easier to identify which sources you are getting the most calories from. Also, you will be forced to pay more attention to everything you eat.
  • Eating on small plates helps you reduce portions by preventing the plate from looking empty.
  • When you eat out, share dishes with a friend or ask the waiter to be able to take away half of the food available for a later meal.
  • Get more calcium and vitamin C. Both burn fat, and research has shown that people who are deficient in these substances burn less than those whose values are normal. The minimum recommended daily dose of vitamin C is 75 mg for women and 90 mg for men (in both cases, under the age of 50), but you can even go up to 400 mg without risk. You can get vitamin C by eating strawberries, broccoli and tomatoes, for example, but also through a supplement. As for calcium, the recommended daily dose is 1,000 mg for both sexes (under the age of 50). Calcium is contained in milk and its derivatives, but you can also take it through a supplement.
  • Getting plenty of protein is just as important for weight loss (as well as building muscles and keeping you healthy). Protein helps you feel full for a long time and causes your metabolism to burn more calories. If you have a habit of consuming carbohydrate-rich snacks (such as bread, pizzas, chips, etc.), replace them with protein sources (such as nuts, low-fat yogurt, bresaola, etc.).
  • Brush your teeth at dessert time. Brushing your teeth with peppermint toothpaste right after you're done eating can help you resist the temptation to end your meal with something sweet. You will most likely find it less difficult to control yourself by having a fresh and clean mouth.

  Warnings

  • Avoid fast diets unless absolutely necessary. Try to adopt a healthier lifestyle by eating better and exercising regularly to lose weight in a healthy and lasting way.
  • Before embarking on a new exercise program, a new diet, or taking any vitamin supplement, it is important to consult with your doctor.