If you want to quickly lose a few extra pounds, you must do it in a safe and effective way, regardless of the reason why you need to lose weight. You can safely lose about 2.5 - 3 kilograms and even more - this weight is contained in the body's retained fluid and in its waste products. Remember that this process will be unsafe if you repeat it for more than one day (that is, you cannot lose 7 kilograms in three days), and the weight loss in one day will probably return soon. The smartest decision is to maintain a healthy weight, and weight loss should be the result of long-term lifestyle changes, a healthy diet, and exercise.
Part one: Loss of water weight
1- Drink plenty of water. The body needs water to function properly. If you do not drink enough water during the day, the body will compensate for this deficiency by storing it. If you drink less than 1.8 liters of water per day, you need to adjust your drinking regime and drink at least that amount.
You can try drinking up to 4 liters of water a day.
If you already drink about 2 liters of water a day, it is enough to increase this amount to 3-4 glasses.
Remember that increasing your water intake to an unhealthy level can negatively affect your sleep, your daily schedule, or lead to discomfort.
You can add juices and teas to your drinking routine.
2- Move more. You can burn more calories and remove more water from your body if you move more.
Walk for 30 minutes at lunchtime and after dinner.
Try not to snack in the evening, because you will not have time to burn these calories.
Try to move and do something whenever possible. For example, you can sweep rather than vacuum, you can move furniture to wipe the floor underneath, and so on.
3- Reduce your salt intake. Salt intake causes the body to retain a lot of water, which can cause bloating and discomfort. Aim to eat less than 1,500 milligrams of salt per day.
The easiest way to do this is to stop eating processed foods, including porridge, baked goods, cheese, frozen vegetables, canned soups, canned vegetables or beans, mixes, and sliced bread. Salt is a preservative (and also a flavor enhancer) and processed foods are high in salt.
Eat unprocessed foods such as eggs, wild rice, quinoa, fresh vegetables, fresh fruits, garlic, salads, fresh seafood, unsalted nuts, and seeds.
4- Reduce your starch intake. Like salt, starch retains water in the body. If you reduce your starch intake, less of the water you drank will be retained in your body. Starch is found in foods such as:
Pasta and French fries
Bread, cookies, and cakes
Rice and baked potatoes
Part 2: Waste disposal
1- Every morning, doing exercises. Your metabolism and digestive system will begin to work more efficiently and will remove waste products from the body faster. Do cardio (as opposed to strength training), for example, running is a very good cardio workout that raises your heart rate and helps burn calories.
Walk, run, or do other cardio activities for 20-30 minutes after you wake up.
Go to the gym before work, not after.
Be careful not to overdo it. Only moderate loads will have a beneficial effect on the work of the digestive tract.
2- Eat fiber-rich foods for breakfast. Fiber helps food move through the digestive tract and distills all the "waste" into the intestines. Choose oatmeal, quinoa, low-fat Greek yogurt, unsalted nuts, veggie scrambled eggs, and fresh fruit.
Eat within 90 minutes of waking up.
Eat 300 to 600 calories for breakfast.
You should be consuming 25 to 30 grams of fiber daily, so increase your intake of this beneficial component to achieve the required amount.
A healthy breakfast option is oatmeal, yogurt, and fruit smoothie. Any leafy greens can be added to increase the nutritional value of this breakfast.
3- Have a cup of coffee or tea in the morning. Tea and coffee are natural diuretics (that is, foods that increase the production of urine and excrement), so they improve the functioning of the excretory system.
4- Eat fruits and vegetables that are natural diuretics. Plan to eat some of the following foods in a day, and you are more likely to lose water weight and cleanse your bowels better.
Eat melons, cranberries, and tomatoes.
Eat vegetables such as asparagus, celery, parsley, cucumbers, dill, lettuce, Brussels sprouts, carrots, and beets.
Drink tea based on dandelion leaves, nettle leaves, or just green tea.
Part 3: Changing your diet for the day
1 Eat foods that contain probiotics. Probiotics are live yeast and bacteria that are naturally present in our bodies. Foods that contain probiotics help the intestines to be healthy and help digested food move better through the stomach and intestines.
Eating a small serving of Greek yogurt is very beneficial. Make sure that it is salt-free and contains active crops.
You can drink kefir instead of yogurt. Probiotic kefir is sold at almost any grocery store.
2- Reduce your carbohydrate intake if you want to lose weight. It may seem counterintuitive, but carbohydrates increase the body's water storage. You can help your body reduce water weight by getting all the carbohydrates it needs from fruits and vegetables.
Eat salads instead of sandwiches.
Don't eat bread, pasta, or other refined grains.
Research shows that following a low-carb diet 3 days a week can help you shed those extra pounds.
3- Eat less throughout the day. You are most likely to use up the calories you ate in the morning or morning, so try to eat most of your calories before lunch.
Try cutting your portions in half, or at least reducing the portions you eat in the afternoon.