If you want to lose just a few pounds quickly, you need to come up with a safe and effective plan. You may want to lose weight for reasons of health, aesthetics or in view of a sports competition, such as a wrestling match. In any case, maintaining a healthy body weight is an absolutely smart choice, however to lose weight safely you should consider changing your lifestyle in the long term, starting with daily nutrition and physical activity. That said, it is still possible to get rid of a couple of unnecessary pounds, due for example to excess fluids or waste, even in just one day. However, you must understand that this process cannot be repeated for more than a day without compromising your health (for example, you cannot lose 6 pounds in three days in a healthy and safe way), and that there is a good chance of regaining weight quickly. that you lost in one day.
Steps
Part 1 of 3: Lose Weight by Eliminating Excess Fluids
Step 1. Drink plenty of water every day
Your body needs water to function and when you don't drink enough you force it to hold on to excess fluid to cope with the deficiency you have created. If you're not in the habit of drinking about 2 liters of water a day, make it your new goal.
- You can drink up to 4 liters of water per day.
- If you already drink 2 liters of water a day, you can further increase the doses by adding another 2 or 3 glasses.
- Understand that increasing your water intake to a level considered excessive is also harmful to the body. Possible side effects may include changes in normal day and night routines and physical discomfort.
- You can also include fruit juices, tea and herbal teas in your overall fluid consumption.
Step 2. Exercise more
Exercising will help you burn more calories and eliminate excess fluids and waste more easily.
- Walk for 30 minutes after lunch and after dinner.
- Avoid evening snacks: they only add weight to the body, which does not have time to burn them within the day.
- Do the heavy lifting around the house. Use the broom instead of the vacuum cleaner, move the furniture to clean the floor below, polish the handrails etc.
Step 3. Reduce your sodium intake
Sodium is the main cause of water retention and can cause swelling and discomfort. Aim to consume less than 1,500 milligrams of salt per day.
- The simplest way to reduce sodium consumption is to avoid all packaged or industrially processed foods. This category includes for example breakfast cereals, snacks, crackers, bread rolls, cheeses, cold cuts, frozen vegetables, soups and canned legumes. In addition to being a seasoning, salt is also a preservative, which is why all packaged foods contain plenty of it.
- Choose fresh or processed foods as little as possible, such as eggs, brown rice, quinoa, fresh fruits and vegetables, garlic, freshly caught fish, seeds, and unsalted nuts.
Step 4. Reduce your consumption of starch
Like sodium, starches also cause the body to retain fluids. Avoiding them during the diet day will keep you less water than you consume. To reduce your consumption of starch, avoid foods such as:
- Pasta and fries.
- Bread, biscuits and cakes.
- Rice and boiled or baked potatoes.
Part 2 of 3: Lose Weight by Eliminating Excess Waste
Step 1. Exercise in the morning
Your metabolism and digestive system will start to work more efficiently, with the added benefit of being able to flush waste out of your body more quickly.
- Walk briskly or do another cardio activity for 20-30 minutes after waking up.
- Go to the gym before work, rather than in the evening.
- Be careful not to overdo the amount of exercise and not to exert too much effort to be able to lose weight in a single day. A moderate amount of exercise is sufficient to stimulate proper functioning of the digestive tract.
Step 2. Fill up on fiber for breakfast
The fibers promote the passage of food along the intestinal tract, thus pushing the waste out of the colon. Start the day with oat flakes, quinoa, low-fat yogurt, unsalted nuts, fruit, or a vegetable omelet.
- Eat within 90 minutes of waking up.
- Plan on getting around 300-600 calories with breakfast.
- You should be getting around 25-30g of fiber per day, so plan your menus accordingly.
- If you're looking for some healthy breakfast suggestions, try combining oatmeal, yogurt, and fruit to make a smoothie. Add a few leafy greens to make it even more nutritious.
Step 3. In the morning, have a cup of tea or coffee
Both are natural diuretics (as they increase urine and stool production), which can help you have a bowel movement.
Step 4. Eat fruits and vegetables which are natural diuretics
Plan your diet meals of the day around these helpful ingredients to aid in the expulsion of fluids and feces.
- Recommended fruit includes melons, cranberries, and tomatoes.
- Recommended vegetables include asparagus, celery, parsley, cucumbers, fennel, lettuce, Brussels sprouts, carrots and beets.
- Sip green tea or dandelion or nettle tea.
Part 3 of 3: What to Eat During the Diet Day
Step 1. Choose foods that contain probiotics
Probiotics are live yeasts and bacteria that occur naturally in the human body. The foods that contain them help keep your digestive system healthy and push the contents of your stomach and intestines forward.
- A small serving of Greek yogurt is ideal. Make sure it is low in sodium and contains active lactic ferments.
- As an alternative to yogurt, you can eat kefir. Kefir is a probiotic drink that you can buy ready-made at health food stores, or make yourself at home.
Step 2. On your one day diet, avoid carbohydrates altogether
It might seem like an illogical choice, but carbohydrates increase the amount of fluid that is stored in the body. To help your body shed unnecessary weight from excess fluids, only consume the "complex" carbohydrates contained in fruits and vegetables.
- Eat a salad instead of a sandwich.
- Avoid bread, pasta, and other products made with refined flours or grains.
- Research suggests that following a low-carb diet three days a week can help shed some unwanted pounds, while also helping you to maintain your weight more easily.
Step 3. Eat less during the second half of the day
You are more likely to be able to burn calories in the morning or early afternoon, so focus your main meals in the early part of the day.
Try to cut portions by half, preferably throughout the day or at least during dinner or afternoon and evening snacks
Advice
- If you have not been able to lose the desired 2 kg by excreting excess fluids, you can try increasing sweating by taking a sauna or Turkish bath for 20 minutes. However, remember that you may dehydrate your body while still achieving temporary results.
- Feel free to eat healthy proteins (especially those contained in egg whites, chicken breasts and fish), as they do not promote water retention.
