Content

• Steps

Losing weight is a long and arduous journey. Most doctors recommend that we should not lose more than 0.5 - 1 kg per week for healthy weight loss. However, if you have to lose weight for a few days, you can still lose about 0.5 kg of water weight per day by cutting down on salt, carbohydrates and drinking plenty of water. Although you can effectively lose weight that way in a matter of weeks, the weight loss effect slows down once the water weight is balanced. If you want to lose fat in the short term, talk to your doctor about following a low calorie diet for a few days.

Steps

Method 1 of 2: Lose water weight quickly

1. 

   Limit salt intake to reduce water storage. Too much salt can cause the body to store water, gain weight and create a feeling of bloating. To lose water weight, you need to limit the addition of salt to food. Cut back on foods and drinks high in salt such as processed meats, salted snacks like snacks, nuts and sports drinks.
   • You can avoid the potential salt intake by making your own fresh, unprocessed ingredients.
   • When preparing food, replace the salt with other delicious spices such as pepper or garlic.
   • Eating potassium-rich foods like bananas, tomatoes and sweet potatoes can help you flush excess salt from your body.

2. 

   
   
   Cut down on carbohydrates for quick water weight loss. Eating more simple carbohydrates can cause the body to store more water. This is the reason many people experience weight loss quickly when they switch to a low-carbohydrate diet. To quickly lose water weight, try cutting out carbohydrate-rich foods like white bread and pasta, baked goods, and potatoes.
   • Try replacing high-carbohydrate foods in your diet with fiber-rich fruits and vegetables like berries, beans, and green vegetables.
   • Following a diet with very little or no carbohydrates for many months is detrimental to your health. Talk to your doctor about safe ways to regulate your carbohydrate intake.

   Warning: Although cutting down on carbohydrates in your diet may help you lose weight in the short term, a very low carbohydrate diet is not recommended for long term weight loss. A healthy diet requires complex carbohydrates like whole grain breads and brown rice.

   
   

3. 

   Drink plenty of water to flush excess water from the body. This may sound weird, but drinking lots of water causes your body to store less water. Adults should drink 8 - 10 cups (2 - 2.5 liters) of water a day to stay healthy, stay hydrated and prevent water retention. However, you will need to drink more water if:
   • You move a lot
   • You are in a hot environment
   • You are pregnant or breastfeeding
   • You get sick, especially when you have vomiting or diarrhea
   • You are on a high-fiber or high-protein diet

4. 

   
   
   Choose hydrating foods to stay hydrated. Water is not the only source of water for the body. You can also help your body get rid of excess water by eating watery fruits and vegetables like melons, strawberries, and green vegetables.
   • Low-salt broths or bone broth are also good choices.

5. 

   Be active to sweat. Exercise can remove excess water and salt from the body, helping you lose water weight quickly. Sweat by doing cardio exercises like cycling, jogging or brisk walking.
   • High-intensity exercise, such as cycling, are also a great way to help your body get rid of excess water and salt.
   • Just remember to drink plenty of fluids while exercising. When dehydrated, the body stores more water!

6. 

   Talk to your doctor about taking a diuretic. If your body tends to store a lot of water or gain weight easily, talk to your doctor about this. They can help you identify the cause and offer the right treatment. Depending on the amount of water stored and the cause, your doctor will advise you to take medications or supplements that help flush out the amount of water and lose water weight.
   • Fluid retention is often treated with magnesium supplements and diuretics.
   • If you gain more than 1kg per day or 2kg per week, see your doctor right away. Some signs that the body is storing water include swelling in the hands or feet, shortness of breath, cough, nausea, and feeling full even with very little food.
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Method 2 of 2: Lose fat quickly

1. 

   Ask your doctor if a low-calorie diet is safe for you. To lose weight quickly, you need to reduce the amount of calories you consume each day. Most low-calorie diets will help you get around 800 - 1500 calories per day. Before using this diet, talk to your doctor about how to safely cut calories and for how long.
   • Eating just a few calories per day is bad for many people and does not help you maintain weight loss in the long term.
   • Most doctors do not recommend a low-calorie diet (less than 800 calories per day) unless you need to lose weight quickly for medical reasons (such as you are preparing for surgery or managing your condition. like diabetes).

   Warning: Low-calorie diets can be dangerous for pregnant women, nursing mothers, or people with certain health problems such as eating disorders or malnutrition.

2. 

   Calculate your daily calorie intake so you find out how much to cut. The amount of calories you need to supplement each day to maintain weight will vary depending on your age, gender and activity level. Normally, most adult women need about 2,000 calories per day, and men need 2,500 calories. However, you may end up eating more than this, for example an adult American gets about 3,600 calories per day. Before cutting back on calories, make a list of what you usually eat during the day and calculate the total calories.
   • You can find calorie information on the packaging of packaged foods, and calories are also often noted on the menus of many restaurants. You can also use the following website to find the calories of most foods: https://ndb.nal.usda.gov/ndb/search/list.
   • If you eat 3,600 calories per day, you will need to cut 2,100 calories to reduce your daily diet to 1,500 calories. However, you should note that this is not enough for you to lose 0.5 kg of fat per day.
   • To lose one pound of fat in a day, you need to eliminate 3,500 calories from your diet. For many people, this is not a safe solution unless you are on an extremely high calorie diet (about 5,000 calories per day).

3. 

   Increase your calorie burning by doing cardio. In addition to cutting back on calories, you can also burn calories by increasing your activity level. For example, if you were following a 5,000-calorie daily diet, you could lose 3,500 calories by cutting 2,500 calories through diet and exercise to lose another 1,000 calories per day.
   • The amount of calories you can burn through exercise depends on many factors, such as your current weight. For example, if you weigh 84kg, you can burn 1000 calories by playing basketball for about 2 hours. If you weigh 70kg, you will have to play basketball for about 2.5 hours.
   • To see how many calories common forms of exercise can burn, try the information on the following page: https://www.calculator.net/calorie-calculator.html.
   • Note, if you eat less calories, you will not have enough energy to exercise safely.

4. 

   Don't stick to a low-calorie diet for longer than recommended by your doctor. Low-calorie diets are not a safe or effective way to lose weight in the long run. If you really need to lose 0.5kg of fat per day, don't try to maintain this goal for weeks. Your doctor can help you determine the best way to switch to a healthy diet without making you gain weight again quickly.
   • Remember that you often lose water, fat and muscle weight on a low-calorie diet.
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