There are various reasons to lose a little weight in a very short time. For example, planning a vacation to the beach or attending a special event. Although we may not be able to lose a large amount quickly, half to one kilogram can still be cultivated. In addition, there are dietary changes that can help you lose water weight. This will reduce bloating and make you feel slimmer. A calculated strict diet, exercise, and some lifestyle changes can help you lose weight and feel better, and ready for a special occasion.
Step
Part 1 of 3: Designing a Two Day Diet
Step 1. Limit carbohydrates
An easy way to lose weight and reduce water retention is to limit the carbohydrate-rich foods you eat each day. Studies show that carbohydrates retain a number of water molecules in the body which can lead to weight gain or bloating.
- Carbohydrates are found in many types of food, including dairy products, cereals, fruit, starchy vegetables, and legumes.
- However, it is not recommended to avoid these foods. Limit their consumption in general and leave out carbohydrates that are not nutrient dense. For example, consume carbohydrates from vegetables and dairy products, not from fruits and cereals. Vegetables and dairy products contain many important nutrients.
- This is the quickest way to see a decrease in weight, bloating, and abdominal area size.
Step 2. Focus on protein and vegetables
When monitoring calories and carbohydrates, you should maximize your meals or snacks. Try lean protein and non-starchy vegetables.
- Protein and non-starchy vegetables are a very important part of the diet. Don't limit these foods, it's an unhealthy and unintelligent move. Include them in every meal and snack.
- Examples of low-carb, high-protein, and vegetable-based foods include scrambled eggs with cheese and spinach, kale lettuce with grilled salmon, chicken stir fry with chili, onions, and peas, fat-free Greek yogurt with almonds, or two hard-boiled eggs.
Step 3. Avoid vegetables that produce gas
Quitting certain types of vegetables that produce gas may not help you lose weight, but it can limit bloating.
- Examples of gas-producing vegetables are peas, broccoli, cauliflower, Brussels sprouts, cabbage, and onions.
- Choose vegetables that are less fibrous, such as chickpeas, bell peppers, eggplant, beetroot, carrots, artichokes, tomatoes, mushrooms, or cucumbers.
Step 4. Reduce salt
Salt can cause water retention and weight gain, and make bloating worse. Limit sodium-related water retention by cutting back on salt and staying away from salty foods.
- Sodium attracts and retains water in the body. That's why after eating salty food, you feel a bit bloated or bloated.
- Stay away from foods that generally contain a lot of salt, such as processed meats, frozen foods, canned foods, takeout or restaurant foods, high-salt sauces (such as soy sauce, ketchup, lettuce, or salsa), and prepared foods.
- Limit or no longer add salt to foods that will be eaten or cooked.
Step 5. Monitor calories
Calories are very important when you pay attention to diet. Calories must be monitored closely in order for the goal to be achieved.
- Everyone's calorie needs are different depending on age, gender, weight, and activity level.
- You can start by reducing 500 calories each day. It is generally considered safe and can produce moderate drops. When combined with diet and exercise, you will feel slimmer in a few days.
- In addition, it is recommended to never eat less than 1,200 calories daily. Amount less than that can lead to malnutrition, fatigue, and loss of muscle mass.
Part 2 of 3: Exercising for Two Days Weight Loss
Step 1. Continue your exercise
Even if you have limited calories or certain foods, you should still continue your daily exercise routine.
- Exercise promotes weight loss and also helps the body get rid of excess fluids through sweat. So, you will feel slimmer and less bloated.
- Walk 10,000 steps per day. This is the amount of activity recommended by medical experts. If you don't know how many steps you take in a day, buy a pedometer and wear it all day.
Step 2. Perform toning exercises
Light strength training on the day or before an event/deadline can also make you feel and look toned.
- Add abdominal, arm, and leg exercises to make your body look toned and in shape. Do this exercise on the day before and the day of the event. Your body stays toned like that in the short term.
- Exercises that you can try are crunches, hanging leg lifts, lunges, squats, bicep curls, lateral raises, and triceps dips. This exercise targets the major muscle groups and provides adequate toning results.
- If you're going to be wearing something specific on "event day," consider working out the areas of your body that are shown. For example, if you're going to wear a sleeveless dress, you'll need to work on your sleeves more.
Step 3. Add integral exercise on the first day of the diet
Interval training is a high-intensity cardio workout that burns a lot of calories. This exercise helps remove excess water and supports accelerated weight loss.
- An example of interval training is a one-minute brisk run followed by a three-minute jog. Repeat this cycle several times for a total of 15-20 minutes.
- Interval training has also been shown to increase metabolism and the body's ability to burn calories and fat for up to 24 hours. So, this is a great activity to do on the first day of the diet.
Part 3 of 3: Changing Your Lifestyle in Two Days
Step 1. Discard chewing gum and carbonated drinks
Chewing gum makes you swallow a lot of air, causing bloating or even exacerbating existing bloating. Carbonation also makes you feel bloated.
- Instead of chewing gum, try mint gum, or brush your teeth and use mouthwash to freshen your breath.
- Instead of carbonated drinks, choose non-carbonated drinks that hydrate the body such as plain water, flavored water, decaffeinated coffee, and decaffeinated tea.
Step 2. Get enough sleep
Adequate rest is also very important to achieve quick results. Try to get seven to nine hours of sleep every night. Sleep not only reduces stress and restores energy, it also prevents hunger for carbohydrates.
- Try to go to bed early every night. Turn off all lights, electronics, and anything else that makes annoying noises. This can ensure you get a good night's sleep.
- Sleep also helps you relax and reduce stress. So if you're nervous or stressed ahead of an event, getting enough sleep can help you regulate your emotions.
Step 3. Reduce stress
If you want to lose weight in just a few days, you may be a little stressed or worried. However, increased stress will make you more tired, lethargic, or even compelled to eat.
- The hormone released when stressed is called cortisol. When your cortisol levels drop, you may have more difficulty losing weight.
- Each day of this two-day diet, plan for reflection and relaxation. Take a few minutes to listen to relaxing music, read a book, meditate, or go for a walk.
