Content

• To step
• Part 1 of 3: Develop a two-day diet
• Part 2 of 3: Exercise as part of the two-day diet
• Part 3 of 3: Adjust your habits

People have a variety of reasons why they want to lose some weight quickly. You may have booked a beach vacation or a special event is coming up. Although it is not possible to lose a lot of weight in the short term, losing 0.5 or 1 kg is feasible. In addition, you can make changes to your diet. These will help you lose weight due to the presence of excess water in your body. It may make you feel less bloated and make you feel slimmer. A carefully crafted diet, exercise, and some lifestyle adjustments can help you lose weight, make you feel better about yourself, and set you up for the event.

To step

Part 1 of 3: Develop a two-day diet

1. Eat fewer carbohydrates. An easy way to lose weight and retain less water is to limit the amount of carbohydrate-rich foods you eat each day. Studies have shown that carbohydrates retain water molecules in your body. This can make you gain weight or feel bloated.
   • You will find carbohydrates in many different foods. These are some examples: dairy products, grains, fruits, starchy vegetables and legumes.
   • It is not recommended to completely omit these foods from your diet. You should limit amounts and focus on cutting out carbohydrates that are not rich in nutrients. For example, you would be wise to get carbohydrates through vegetables and dairy products instead of fruits and grains. Both vegetables and dairy products contain a lot of essential nutrients that you need on a daily basis.
   • This is the fastest way to lose weight, get rid of bloating and reduce the size of your belly.
2. Focus in particular on proteins and vegetables. When you keep track of how many calories and carbohydrates you consume, you should get the best out of your meals or snacks. Try a lean protein and a vegetable that is not rich in fiber.
   • Proteins and vegetables that are not rich in fiber are a valuable part of your diet. It is neither healthy nor smart to limit the intake of such foods. You should include them both in your regular meals and snacks.
   • Here are some suggestions for low-calorie, high-protein meals with vegetables: scrambled eggs with cheese and spinach, a kale salad with grilled salmon, chicken stir-fried with peppers, onions, and snow peas, a fat-free Greek yogurt with almonds, or two hard-boiled eggs.
3. Stop eating gas-producing vegetables. Omitting certain vegetables that produce gas will not help you lose weight, but it can actually reduce the number of times when you experience bloating.
   • Examples of typical gas producing vegetables are: beans, broccoli, cauliflower, Brussels sprouts, cabbage and onions.
   • Stick to vegetables that are less rich in fiber. Think of green beans, peppers, aubergines, beets, carrots, artichokes, tomatoes, mushrooms or cucumbers.
4. Eat less salt. Salt can make you retain water, gain weight and make bloating worse. Limit water retention as a result of your salt intake by simply cutting back on salt and avoiding foods that contain a lot of salt.
   • Salt or sodium attracts water and then retains it in the body. As a result, you may experience bloating after consuming a meal with a high salt content.
   • Stop eating foods that are high in salt. This includes processed meats, frozen meals, canned foods, food from (takeaway) restaurants, sauces with a high salt content (ketchup, salad dressings or salsa) and prepared dishes.
   • Limit or eliminate the salt you add to meals or adding salt while you cook.
5. Watch your calorie intake. Calories become very important in the days when you watch your weight. You need to keep a close eye on your calorie intake if you want to reach your goal.
   • Calorie intake goals will differ based on age, gender, weight, and the amount of exercise the person is getting.
   • You can start by cutting back your calorie intake by 500 calories a day. This is generally considered safe and can lead to modest weight loss. The combination of your diet and plenty of exercise can make you feel leaner in just a few days.
   • You should also keep in mind that you should never eat less than 1200 calories per day. A diet that contains less than 1,200 calories per day can lead to nutrient deficiencies, fatigue and loss of muscle mass.

Part 2 of 3: Exercise as part of the two-day diet

1. Make sure you get plenty of exercise. It is very important to get plenty of exercise every day, even if you limit your calorie intake and stop eating certain foods.
   • Exercise is a great way to support weight loss and it also helps you sweat out excess fluids. You will feel slimmer and less bloated.
   • Try to take 10,000 steps every day. This is the general recommended amount of physical activity recommended by health care professionals. If you can't estimate how many steps you take in a day, you could buy a pedometer and wear it all day.
2. Do toning exercises. Also, do light strength training the day of or the day before the event or deadline to help you feel better and appear fitter.
   • Also add abdominal, arm and leg exercises to your training program for a better and fitter appearance. Do these exercises the day before and the day of the event. You will notice that your body retains this fitter appearance in the short term.
   • Examples of exercises you can try include: crunches, pull-ups, lunges, squats, biceps, side lifts, and triceps dips. With these exercises you train your fundamental muscle groups with a modest toning as a result.
   • If you plan on wearing something specific to the day of the event, consider the body parts that will be visible. For example, if your arms will be exposed because of the sleeveless dress you will be wearing, you may want to focus more on that area than other parts of your body.
3. Add interval training to the first day of your diet. Interval training is higher intensity cardio that can burn a lot of calories. It will aid in sweating out excess fluid and help achieve faster weight loss.
   • With interval training you can think of sprinting or running very fast for one minute followed by three minutes of jogging. Repeat this cycle several times for fifteen to twenty minutes in total.
   • Interval training has also been shown to increase your metabolism and promote your body's ability to burn calories and fat for up to 24 hours after completing the workout. This makes interval training a very suitable activity for the first day of your diet.

Part 3 of 3: Adjust your habits

1. Stop chewing gum and drinking carbonated drinks. Chewing gum regularly ensures that you take in more air. This can make you feel bloated or worsen the already present feeling. Carbon dioxide will also make you feel bloated.
   • Instead of chewing a piece of gum, you could take a mint, brush your teeth, or rinse your mouth with mouthwash for fresh breath.
   • Drink carbonated, hydrating drinks instead of carbonated drinks. Examples of such drinks are: water, flavored water, decaffeinated coffee or decaffeinated tea.
2. Make sure you get enough sleep. Adequate rest is also very important for achieving results in a short period of time. Try to get at least seven to nine hours of sleep a night. Not only does sleep reduce stress and new energy for your body, it also helps stave off the need for carbohydrates.
   • Try to go to bed on time every night. Switch off all lights, electronic devices and all other things that can cause distraction in a timely manner. This can contribute to a good night's sleep.
   • Sleep also helps you to relax and reduce stress. So if you're nervous or stressed about a particular event, getting enough sleep can help you better control your emotions.
3. Reduce stress. Trying to shed extra weight in a short space of time is likely to create mild feelings of stress and worry. However, increased stress can make you feel more tired or lethargic, and you may even feel the urge to eat more.
   • Cortisol is a hormone that is produced when you experience stress. If you have low levels of cortisol in your body, you will likely have more trouble losing weight.
   • You should set aside time each day on the two-day diet for self-reflection and relaxation. Set aside some time to listen to soothing music, read a book, meditate, or take a leisurely walk.