PDF download Download Article PDF download Download Article

If you want to lose a small amount of weight quickly, you should do so effectively and safely, no matter your reason for wanting to shed pounds. However, you can safely shed weight from retained water and waste, and lose 5 lbs. (2.3 kg) or more within one day. Be aware, though, that this process cannot be safely repeated for more than one day (i.e. you cannot safely lose 15 pounds in three days), and the weight that you lose in one day is likely to return quickly. It is smart to maintain a healthy body weight, and weight loss should be combined with long-term lifestyle changes, like eating healthy and exercising.

Part 1
Part 1 of 3:

Losing Water Weight

PDF download Download Article
  1. Drink lots of water. Your body needs water to function and, if you aren’t drinking enough water each day, your body will retain excess water to make up for your deficient consumption.[1] If you aren’t currently consuming 64 ounces (1.8 liters) of water per day, make that your goal.
    • You can consume up to 135 ounces (4 liters).
    • Ramp up your intake by 2 or 3 glasses of water per day if you are already drinking 64 ounces.
    • Beware that increasing your water consumption to an unhealthy level can hurt your sleep patterns, interrupt your daily schedule, or lead to discomfort.
    • You can include clear juices and teas in your estimated consumption.
  2. You can burn through more calories and remove more water weight and waste from your body by exercising.
    • Walk for 30 minutes at lunch and after dinner.
    • Avoid snacking in the evening; this will add weight that your body does not have time to burn off within one day.
    • Perform strenuous chores around the house. Sweep, don’t vacuum; move all the furniture and clean under it, polish your banisters, etc.
    Advertisement
  3. Sodium consumption leads to excess water retention, and can also lead to bloating and discomfort. Aim to eat less than 1,500 milligrams of salt per day. [2]
    • The easiest way to reduce sodium is to cut out all processed foods. This includes cereal, baked goods, cheese, lunch meats, frozen vegetables, canned soups, canned vegetables or beans, and sliced bread. Salt is a preservative (as well as a flavoring), and processed foods are rich in salt.
    • Consume foods with little to no processing, like eggs, wild rice, quinoa, fresh vegetables, fresh fruits, garlic, salads, freshly caught seafood, unsalted nuts and seeds.
  4. Like sodium, starch helps your body to retain water. If you cut starch from your diet today, you will retain less of the water that you consume. To cut back on starch consumption, avoid foods like:
    • Pastas and French fries.
    • Breads, cookies, and cakes
    • Rice and baked potatoes.
  5. Advertisement
Part 2
Part 2 of 3:

Removing Waste Weight

PDF download Download Article
  1. Exercise in the morning. Your metabolism and digestive system will start working more efficiently, and will process waste out of your body more quickly. [3] Focus especially on cardio exercises (as opposed to strength training); activities like running or jogging will raise your heart rate and help you burn off calories.[4]
    • Walk, run, or do another cardio exercise for 20 to 30 minutes when you wake up.
    • Go to the gym before work, rather than afterwards.
    • Be careful not to exhaust yourself or exercise within one day to an unhealthy degree. It only takes light to moderate exercise to start your digestive tract working.
  2. Fiber will help keep food moving through your digestive tract, and push waste out of your colon.[5] Choose oatmeal, quinoa, low-fat Greek yogurt, unsalted nuts, a veggie omelet, or whole fruits.
    • Eat your breakfast within 90 minutes of waking up.
    • Plan to consume between 300 and 600 calories for breakfast.
    • You should be consuming 25 to 30 grams of fiber per day, so increase your intake as needed to reach these levels.
    • If you’re looking for a healthy breakfast, try this: combine your oatmeal, yogurt, and fruit in a smoothie. Put some leafy greens in the smoothie for added nutrition.
  3. These natural diuretics (foods that increase the production urine and excrement) can help you to have a bowel movement.[6]
  4. Plan today’s meals around these foods that will help you lose both water weight and excrement.
    • Eat fruit like melon, cranberries, and tomatoes.
    • Eat vegetables like asparagus, celery, parsley, cucumbers, fennel, lettuce, Brussels sprouts, carrots, and beets.
    • Sip on tea that contains dandelion leaf, green tea, and nettle.[7]
  5. Advertisement
Part 3
Part 3 of 3:

Changing Your Diet for the Day

PDF download Download Article
  1. Probiotics are live yeasts and bacteria that are found naturally in your body. Foods containing probiotics help keep your gut healthy and move digested food through your stomach and intestines.
    • A small serving of Greek yogurt is ideal. Make sure it is low in sodium and contains active cultures.
    • You can opt for kefir in place of yogurt. Kefir is a probiotic beverage available in most grocery stores.
  2. It may seem counterintuitive, but carbs actually raise the amount of water that your body stores.[8] You can help your body reduce water weight by getting all your carbs from fruits and vegetables that day
    • Eat salads instead of sandwiches.
    • Don’t eat breads, pastas, or other refined grain products.
    • Studies suggest that maintaining a low-carb diet just three days a week can help you shed a few pounds and maintain your weight better. [9]
  3. You are more likely to burn off calories that are consumed earlier in the day than those consumed later on, so eat the bulk of your daily calorie intake during the morning and early afternoon.[10]
    • Try to cut your meal sizes in half, or at least reduce your portion size for meals eaten later in the day.
  4. Advertisement

Expert Q&A

Search
Add New Question
  • Question
    Can I lose 2 pounds in a day?
    Michele Dolan
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    No, this is not safe or recommended as this would deprive your body of the nutrients and energy it needs to be healthy.
  • Question
    How do I lose a pound a day?
    Michele Dolan
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    It's not safe to try to lose a pound a day. That would require a calorie deficit of 3500 calories every day.
  • Question
    Can I lose 5 pounds in a week?
    Michele Dolan
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    It's technically possible, but not recommended. Aim for 1-2 pounds per week for healthy, longer-lasting weight loss.
See more answers
Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
Advertisement

Video

Tips

  • You can eat healthy proteins (especially egg whites, chicken breasts, and fish), as these do not encourage water retention.[11]
  • If you haven’t been able to rid your body of a full 5 lbs. (2.3 kg) of water weight, you can try to sweat it out. Sit in a hot sauna or steam room for 20 minutes. (Keep in mind that this can dehydrate you and the results are temporary.)
Submit a Tip
All tip submissions are carefully reviewed before being published
Name
Please provide your name and last initial
Thanks for submitting a tip for review!
Advertisement

Warnings

  • Don't skip breakfast, as it is better to eat three meals a day. You should also cut down on junk food, but don't deprive yourself of it completely. An occasional treat will not hurt you; rather, it will keep you from binge eating.
  • Some people think that not eating at all will help them lose weight, but that is not true. The opposite can be true. When you starve your body, it, in turn, goes into a sort of starvation mode, retaining all of the good and bad nutrients. This is because your body does not know when it will get food again. If you want to lose weight, just eat healthy foods with fresh produce and protein.
Advertisement

You Might Also Like

Advertisement

About This Article

Michele Dolan
Co-authored by:
Certified Fitness Trainer
This article was co-authored by Michele Dolan. Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology. This article has been viewed 2,426,454 times.
23 votes - 86%
Co-authors: 48
Updated: November 27, 2024
Views: 2,426,454
Categories: Weight Loss Goals
Article SummaryX

To lose 5 pounds in a day, focus on reducing water weight by limiting salty and starchy foods, drinking lots of water to flush your system, and working up a sweat with exercise. Exercise in the morning to boost your metabolism and kickstart your body into removing waste as efficiently as possible. You can also drink natural diuretics, like tea and coffee, and consume foods that are fiber-rich, like oatmeal, fruits, and vegetables, to help you shed several pounds in a day. To learn about other foods you can try that may help you lose weight quickly, read on!

Did this summary help you?

Thanks to all authors for creating a page that has been read 2,426,454 times.

Reader Success Stories

  • Ashley Santiago

    Ashley Santiago

    Apr 4, 2016

    "The water intake increase was the most helpful tip, along with tea to help me "go" early in the morning. ..." more
Share your story

Did this article help you?

Advertisement