You should lose weight through long-term lifestyle changes such as a healthy diet and exercise. The Mayo Clinic recommends losing a maximum of 1 kg per week. But you can get rid of water retention and lose 2.3 kg per day. However, be aware that it is only safe to perform this method in one day, you cannot lose 6 pounds in three days and the weight you lose in one day will return to you quickly. It is prudent to maintain a healthy weight, eat well and regularly and lead a healthy lifestyle in the long run. You should mainly exercise and eat healthily.
Get rid of water
Drink plenty of water. Your body needs water to function properly, and if you don’t drink enough water every day, your body will start holding it to make supplies. Try to drink at least 1.8 liters of water a day, and if you can’t do it, that should be your goal.
If you are already drinking enough water, start drinking more. You can drink 3-4 liters a day.
Increasing the amount of water you drink very quickly could disrupt your sleep cycle and cause problems. So drink 2-3 more glasses every day than you are used to.
You can also drink pure fruit juices and unsweetened teas.
Athletes who need to lose weight quickly start drinking large amounts of water a few days before the race to flush the body and reduce the amount of water to a minimum the day before weighing.
Increase your physical activity. Exercise burns calories and washes away excess water and harmful substances from your body.
Go for a 30-minute walk after lunch and dinner.
Don’t mess in the evening. This will give you a lot of energy that your body will not burn overnight.
Schedule a demanding cleaning at home. Sweep up, move furniture and wipe dust everywhere, don’t forget to wipe the railings.
Eat less salt. Excessive salt consumption leads to water retention and can also cause swelling. Try to eat 500-1500 mg of salt daily.
The easiest way is to stop eating processed foods such as cereals, pastries, cheeses, meat, frozen vegetables, bagged or canned soups, canned vegetables and beans, sauces and bread. Salt is added to all processed foods.
Eat added foods such as eggs, rice, quinoa, fresh vegetables and fruits, garlic, salads, fresh seafood, or unsalted nuts and seeds.
Eat less starch. Like salt, starch helps the body retain water. By limiting starch intake, you avoid water retention. To avoid eating so much starch, avoid the following foods:
Pasta and french fries.
Bread, biscuits and cakes
Rice and baked potatoes
Get rid of waste
Work out in the morning. Go jogging, take a walk or find another aerobic exercise and do it for 30 minutes right after waking up. This will start your metabolism and digestion.
Walk, run or focus on cardio workouts 20-30 minutes after waking up.
Go to the gym in the morning rather than in the afternoon.
Don’t get too exhausted, don’t miss the one-day breaks.
Have a fiber breakfast. Fiber helps good digestion and defecation. Have oatmeal, quinoa, low-fat Greek yogurt, unsweetened nuts, or a vegetable omelette and fruit.
You should have breakfast within 90 minutes of waking up.
Breakfast should include 300-600 calories.
Make a smoothie from oatmeal, yogurt and fruit. You can also add a little leafy vegetables to it.
You should eat 25-30 g of fiber every day.
Have a cup of coffee or tea in the morning. These natural diuretics will help you go empty.
Eat diuretic fruits and vegetables. You should eat these foods throughout the day to get rid of excess water and waste products.
Eat, for example, watermelon, cranberries or tomatoes.
Eat asparagus, celery, parsley, cucumbers, fennel, lettuce, cabbage, carrots and beets.
Drink dandelion, nettle and green tea.
Change your diet that day
Take probiotics every day. Probiotics are yeasts and bacteria naturally found in our digestive tract. Probatik-containing foods contribute to proper bowel movement and digestion.
A small portion of Greek yogurt will suffice. Buy low-sodium yoghurt with active cultures.
Instead of yogurt, you can drink kefir, a probiotic drink you can find at any grocery store.
Do not eat any carbs on the day you want to lose weight. By not eating carbs and sticking to fruits and vegetables, you will help your body get rid of excess water.
Have a salad instead of a sandwich.
Do not eat pastries, pasta or other cereals.
Studies have shown that by avoiding carbohydrates 3 days a week, you can lose weight and maintain a lower weight.
As the day progresses, eat smaller portions of food. The calories you eat earlier can be burned, unlike the calories you eat in the afternoon and evening.
Have half a portion of all meals, especially afternoon and evening meals.