Maintaining a healthy weight is a lifelong endeavor. However, sometimes you need to shed those annoying few pounds quickly, whether to meet a certain weight goal, feel better in a bikini, or get into the wedding dress of your dreams. If you are looking for some quick methods to get rid of excess weight and water in three days, you are at the right place! However, remember that there are certain limits that can be done to safely lose weight in 3 days. If you want to truly burn calories, burn fat, build muscle, and achieve lasting results, you'll need to make a major overhaul of your diet and lifestyle. Don't worry, we'll give you some tips for that too!
Step
Method 1 of 5: Following the “Fad” (Short-Term) Diet
Step 1. Try the “3 Day Diet”
The 3-Day Diet, sometimes also known as the Military Diet, is a 3-day diet plan with strict breakfast, lunch and dinner rules. Fans of this method suggest sticking to an eating plan as closely as possible, and then returning to a more normal 1,500-calorie diet for the rest of the week.
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Day 1 breakfast consists of:
- 1 cup black coffee or tea without sugar
- 1 slice of toast; if you can, choose whole wheat bread
- 2 tablespoons peanut butter
- grapefruit
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Day 1 lunch consists of:
- 1 cup black coffee or tea without sugar
- 1 slice of toast, if you can choose whole wheat bread
- can of tuna
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Dinner day 1 consists of:
- 85g of any meat (about the size of a deck of playing cards)
- 1 cup chickpeas, steamed or raw
- banana
- 1 small apple
- 1 cup vanilla ice cream (hurray, dessert!)
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Breakfast day 2 consists of:
- 1 egg, cooked to taste
- 1 slice of toast, if you can choose whole wheat bread
- banana
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Lunch day 2 consists of:
- 1 boiled egg
- 1 cup cottage cheese
- 5 pieces of saltine crackers (saltine)
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Dinner day 2 consists of:
- 2 hot dogs (no buns)
- 1 cup broccoli
- cup carrots
- banana
- cup vanilla ice cream (another dessert, fun!)
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Day 3 breakfast consists of:
- 1 small apple
- 1 sheet of cheddar cheese
- 5 pieces of saltine crackers (saltine)
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Lunch day 3 consists of:
- 1 egg, cooked to taste
- 1 slice of toast, if you can choose whole wheat bread
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Dinner day 3 consists of:
- 1 cup tuna
- banana
- 1 cup vanilla ice cream (third dessert!)
Step 2. Do a juice detox for 3 days
This type of “fad diet” requires that you replace your diet, or most meals, with fresh fruit and vegetable juices. Most medical references still doubt the long-term effectiveness of this kind of diet, but if you're looking to shed a few pounds of fat for an event or special occasion, this quick trick might be perfect for your particular needs.
- Start your day with a glass of warm water and lemon to kickstart your metabolism.
- Consume one serving (90-300 ml) of freshly made juice every 2-3 hours to keep your metabolism up and suppress hunger. Your goal is to consume about 950-2850 ml of juice per day, and at least half of that amount is green vegetable juice.
- You can also consume peanut milk to prevent cravings and increase protein consumption.
- Make sure you choose organic ingredients to make all your juices so you don't consume pesticides or harmful additives.
- Eliminate dairy products, wheat, gluten, fermented foods, coffee and alcohol from your diet. These foods are difficult to digest and will not fit in the stomach during the juice detox process.
- Try to do light and moderate exercise, and get enough sleep during this 3-day detox process.
Step 3. Consider a 3-day fast
Several studies have shown that drinking only water and limiting calories to less than 200 daily for 3 days can help revive the immune system in addition to losing weight quickly.
- This act of “intentionally starving” depletes energy stores (in the form of glycogen), which triggers the body to recycle and then create new immune cells once you break your fast.
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Warning!
Fasting may be dangerous, especially for young children and the elderly, or those with health conditions. If you really intend to try the 3-day fasting method, it's best to consult a doctor first.
Method 2 of 5: Getting Rid of Water Weight (Short Term)
Step 1. Reduce salt
Sodium helps store water in the body. Limiting your intake of salt and foods with a high sodium content can help you lose weight due to the water that is retained in your body.
- Limit daily sodium intake to 1-1.5 grams per day. For those under 50, it is medically advised to limit sodium intake to less than 2.3 g.
- Avoid canned and packaged foods, including dressings and salad dressings. Preserved foods like this often rely on salt as a preservative so they are loaded with sodium.
- Get rid of processed and cold cuts. These foods are also loaded with sodium.
- Use a little salt when cooking.
- Reduce consumption of cheese. Cheese is very high in salt.
Step 2. Drink often
It is important to keep the body hydrated.
- Drink lots of water. It sounds contradictory, but drinking plenty of water is important if you're trying to lose weight. Consuming about a gallon of water throughout the day will help normalize hydration levels and maintain fluid balance in the body.
- Add a little lemon juice to drinking water. Lemon helps digestion and is a diuretic, which reduces water retention and bloating.
- Enjoy your second cup of coffee or tea. These drinks can act as diuretics, and that means coffee or tea can stimulate the body to release more water.
Step 3. Make sure you get plenty of rest and sleep
In addition to sodium, the level of cortisol in the body also affects water retention.
- Keep your cortisol levels under control by getting at least 7-8 hours of sleep every night.
- Try to reduce sports activities for 3 days. Exercise can actually raise cortisol.
- Relax and de-stress with soothing teas, soothing music and breathing exercises. All of which can help calm you down and lower cortisol levels.
Method 3 of 5: Conquering Bloating (Short-Term)
Step 1. Take an anti-bloating pill
Though no it is advisable to rely on water release or “diet” pills, you can try taking over-the-counter anti-bloating pills safely to reduce excess air, gas, or other bloating problems for a slimmer effect.
Step 2. Try a magnesium supplement
If you don't have digestive issues, try taking a magnesium supplement to help with bloating.
Step 3. Perform special abdominal stretches
This stretch will help lengthen and relax your abdominal muscles.
- Try bending your knees toward your stomach while lying on the floor to help relax your stomach and remove gas from your digestive system.
- Focus on your posture too. Try to sit and stand straight and don't bend over or bend your stomach. This posture can cause stomach cramps and cramps.
Step 4. Make changes to your diet
Changing what you eat and when to eat it can help relieve bloating.
- Avoid nuts which are known to cause gas.
- Eat smaller portions, slowly, and more often throughout the day to avoid bloating while eating.
- Consume protein smoothies, yogurt, and soups instead of solid foods. Liquids are easier to digest and don't overcrowd the stomach like solid foods. Mix fiber-rich fruit into smoothies and yogurt to help move food in (and out of) the digestive system.
- Avoid carbonated drinks and chewing gum. The bubbles in these drinks can make you bloated, and you'll swallow a lot of extra air while chewing gum.
Method 4 of 5: Choosing Better Foods (Long Term)
Step 1. Don't skip breakfast
Breakfast is the most important meal of the day, even when you are trying to lose weight. Focus on eating lean protein (egg whites or low-fat yogurt) for breakfast as a way to kick-start your metabolism, feel full longer, and help you burn calories throughout the day.
Step 2. Eat the vegetables
Eating fresh, fiber-rich vegetables as part of your diet and as a snack will help you reduce hunger and eat less throughout the day.
Step 3. Drink plenty of water
Avoid other sugary drinks and opt for pure, plain water.
- Drink 240 ml of water before a meal to help you feel full before you even start eating. Water also helps increase metabolism and aids digestion.
- Make sure you drink at least 1.9 liters of water every day.
- Try adding flavorful, but not sugary, ingredients to your drinking water, such as fresh mint, basil, or sliced cucumber, to make drinking water more enjoyable.
Step 4. Avoid drinks that contain calories
High-calorie drinks can be dangerous because they can cause you to consume more calories without realizing it. Try consuming beverages such as sugary juices, sweetened coffee or tea, and alcoholic beverages.
Step 5. Cut down on “problem foods”
“Problem foods” include solid fats, added sugar, salt, and starch. All of these foods contain more than 800 calories of daily caloric needs, and we often eat them without even realizing it!
- Pay attention to food labels and avoid products that contain solid, trans, and saturated fats, as well as added sugars.
- Get rid of fast food and refined grains (white bread, for example) which are full of fat and sometimes stuffed with unnecessary extra sugar.
- Limiting salt and starch will help you reduce water retention and lose water weight, which is great for losing weight fast.
Step 6. Control food portions
In addition to the type of food, it is important to consider how much food you are consuming. Try reducing food portions to save calories, and follow these basic guidelines for portion control:
- Consume 140-185 grams of lean protein, such as chicken, beans, and fish.
- Consume 140-225 grams of whole grains, and half of it comes from whole grains.
- Consume 1.5-2 cups of fruits.
- Consume 2.5-3, 5 cups of vegetables.
- Consume 3 cups of nonfat or low-fat dairy products.
- Consumption no more of 5-7 teaspoons of oil (try for oils of plant origin and protein).
- Consumption no more of 121 calories from solid fat and added sugar.
Step 7. Eat smaller portions, but more often
Instead of eating several large meals a day, try to break them up into smaller portions and eat them throughout the day. This will help keep blood sugar and metabolism in check, and reduce the temptation to snack between meals.
Method 5 of 5: Increase Physical Activity (Long Term)
Step 1. Focus on cardio
Cardiovascular exercises, such as running, swimming or aerobics, burn more calories making them ideal for fast weight loss.
- Always consult your doctor before starting a new exercise (or diet) routine.
- Make sure your body is sweating after you're done warming up, and keep up the intensity for an hour of cardio.
- Try incorporating intervals, or high-intensity exercise over short periods of time, into your workout routine.
- Schedule 70 minutes of cardio every day for 3 days to melt fat.
Step 2. Do weight lifting
Doing light weight lifting and strength training will help you build muscle and burn fat.
- Muscles burn fat and suck up calories, even when you're resting.
- Don't overdo it when you first start lifting weights so you don't injure yourself. Instead, start with some easy basic weightlifting exercises.
Step 3. Try to burn calories to the maximum
If you burn 500 calories more than you take in each day for a week, you can probably expect to lose about 0.45-0.9 kg. If you eat between 1,000-1,2000 calories per day and exercise for an hour every day, you can lose between 1.4-2.2 kg.
Tips
- Remove snacks and low-nutrient foods from your home. Otherwise, you won't eat it!
- Keep a food journal and write down all the foods you eat throughout the day. This will help you identify sources of calories and pay attention to unnecessary snacks.
- Try portion control by using smaller salad plates instead of large plates.
- If you eat at a restaurant, arrange to share the meal with a friend, or eat only half and take the rest home to eat at your next meal.
- Increase your intake of vitamin C and calcium. Both can burn fat, and research shows that people who have low concentrations of vitamin C and calcium burn less fat than people with normal concentrations. The minimum daily dose for vitamin C is 75 mg for women (under 50 years) and 90 mg for men (under 50 years), but increasing the dose to 400 mg is still considered safe. You can get more vitamin C from strawberries, broccoli, and tomatoes, and of course you can also get more from vitamins and supplements. The recommended calcium intake for women and men (under 50 years) is 1,000 mg per day. Calcium can be found in dairy products and supplements.
- Eating more protein is also important for weight loss (also for gaining muscle mass and staying healthy!) Eating more protein helps you feel "full" longer and boosts your metabolism to burn more calories. Replace carb-based snacks (such as chips and bread) with high-protein snacks (such as beef jerky, nuts, or yogurt).
- Make toothpaste as a dessert. Don't take it literally! However, you can help suppress cravings for dessert or an after-meal snack by brushing your teeth after you've finished eating. This step can discourage you from eating because you have to brush your teeth again, even though your teeth are already sparkling like pearls.
Warning
- Avoid crash diets as much as possible and focus on making lifestyle changes in terms of diet and exercise that are lasting. This step will help you lose weight and keep it off for more than 3 days.
- Do not forget to always consult a doctor before starting any new diet, exercise, or vitamin intake.
