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This article was co-written by Alyssa Chang. Alyssa Chang is a registered dietitian in the San Francisco Bay Area. She uses her expertise in neuroscience to help clients strengthen their brain and body connections, helping them recover, achieve goals, and move without pain. She holds a Bachelor of Science in Kinesiology and Exercise, Nutrition and Health from California State University, East Bay, is certified in Personal Nutrition by Z-health Performance, and is Board Certified. National Strength & Health.
There are 7 references cited in this article that you can view at the bottom of the page.
This article has been viewed 16,987 times.
There are many reasons why some people want to lose weight quickly. For example, because of a trip to the beach or a special event coming up. Although it is impossible to lose a lot of weight quickly, losing 0.5-1kg is possible. [1] X Trusted Source Mayo Clinic Go to Source In addition, you can make a few changes in your diet to lose water weight. This reduces the feeling of swelling and leaves you feeling light. [2] X Research Sources A proper diet, exercise, and a few lifestyle changes can help you lose weight, feel better, and get ready for the event you’re about to attend.
Steps
Plan a 2 day diet
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Limit carbohydrates. The easiest way to lose weight and reduce water retention is to limit the amount of carbohydrate-rich foods you eat each day. Research shows that carbohydrates hold water molecules in the body causing weight gain or edema. [3] X Research Sources
- Carbohydrates are found in many foods, such as dairy products, whole grains, fruits, starchy vegetables, and beans.
- This does not mean that you will eliminate this food group. Limit and focus on reducing carbohydrates without a lot of nutrients. For example, add carbohydrates from vegetables and dairy products in place of fruits and grains. Vegetables and dairy products contain many essential nutrients for your diet.
- This is the fastest way to see the effect of weight loss, reduce swelling and reduce waist measurement.
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Focus on adding protein and vegetables. You need to control all calories and carbohydrates in both meals and snacks. Choose low-fat protein and non-starchy vegetables.
- Protein and non-starchy vegetables are an important part of the diet. Limiting this food group is unhealthy. Add them to your main and side meals.
- A low-carb, high-protein and vegetable meal that includes: scrambled eggs with cheese and spinach, kale salad with grilled salmon, chicken with bell peppers, onions and lentils, fat-free Greek yogurt and almonds or 2 hard-boiled eggs.
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Eliminate vegetables that cause bloating. Cutting down on some vegetables does not help you lose weight, but it can limit swelling. [4] X Research Sources
- Gas-filling vegetables include: beans, broccoli, cauliflower, Brussels sprouts, cabbage and onions. [5] X Trusted Source Mayo Clinic Go to Source
- Choose low-fiber vegetables such as: green beans, bell peppers, eggplant, beets, carrots, artichokes, tomatoes, mushrooms or cucumbers.
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Reduce salt. Salt causes the body to retain water which causes weight gain and worsens swelling. Limit salt water retention by reducing salt and saying no to foods high in salt.
- Salt normally holds water in the body. Therefore, after eating a high-salt meal, you will feel heavy and swollen.
- Eliminate foods that are high in salt such as: processed meats, frozen meats, canned foods, restaurant foods, watery condiments (like ketchup, salad dressing or salsa) and processed foods available.
- Reduce or eliminate the amount of salt you add to your meals or when you prepare food.
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Control calories. Calories play an important role when you plan to lose weight. You need strict calorie control to help you reach your goals.
- Everyone’s calorie goals will vary based on age, gender, weight, and activity level.
- You can start by reducing 500 calories per day. This is relatively safe and can result in an appropriate amount of weight loss. Combining diet and exercise, you will feel slimmer in a few days. [6] X Trusted Source Mayo Clinic Go to Source
- Furthermore, you are also advised not to eat less than 1200 calories per day. Because of this, you will suffer from nutritional deficiencies, become tired and lose muscle. [7] X Trusted Source Mayo Clinic Go to Source
Workout for a 2 day weight loss regimen
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Maintain exercise. Although you will have to reduce calories or some foods, it is important to exercise regularly every day.
- Exercise is a great way to aid in weight loss and also helps the body to get rid of water through sweat glands. This will help you slim down and reduce swelling.
- Walk 10,000 steps a day. Here’s general advice from health care professionals about activity levels. If you don’t know how many steps you usually take each day, buy a pedometer and carry it with you throughout the day.
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Do body strengthening exercises. Besides, doing some simple strength training exercises before or on the day of the event will help you feel light, toned. [8] X Research Sources
- Adding exercises to your abs, arms, and legs will help you look slimmer. Do these exercises before or on the day of the event. You will find your body looking lean for a while.
- Exercises that you can do include: sit-ups, swings to lift knees, squats, thighs, biceps curls, shoulder lifts, and biceps exercises. This group of exercises improves muscle tone and helps tone the body.
- If you’re going to wear a particular outfit for the “event day,” consider where the outfit will show off. For example, if your arms are going to show off in a sleeveless dress, focus on training your arms more than the rest.
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Incorporate interval training into your weight loss regimen. This is a high-intensity interval cardiovascular exercise that burns a lot of calories. This exercise helps you sweat a lot and accelerates weight loss. [9] X Research Source
- Interval exercise can be: sprint or run fast for one minute then walk for 3 minutes. Repeat this exercise several times for about 15-20 minutes.
- Interval exercise has also been shown to boost the immune system and the body’s ability to burn calories and fat for up to 24 hours after completing a workout. This is a great activity for the first day of your weight loss regimen. [10] X Research Source
Change your lifestyle in 2 days
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Quit chewing gum and carbonated drinks. Gum often helps you take in more air. This makes your body swell or makes you look worse. Carbonated drinks also make you feel like your body is swollen.
- Instead of chewing gum, use mints or brush your teeth or use mouthwash to freshen your breath.
- To replace carbonated drinks, you can use filtered water, flavored water, coffee or decaffeinated tea.
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Get enough sleep. Taking enough time to rest is also essential for quick weight loss results. Get 7 to 9 hours of sleep every day. [11] X Trusted Source Mayo Clinic Go to the Source Sleep not only relieves stress and replenishes the body’s energy, but it also helps fight carbohydrate cravings.
- Try to go to bed early. Turn off all lights, electrical appliances, and anything that makes noise. Doing so will ensure you get a good night’s sleep. [12] X Trusted Source Mayo Clinic Go to Source
- Sleep also helps you relax and relieve stress. Therefore, if you are worried or stressed about an upcoming event, getting enough sleep can help you better manage your mood. [13] X Research Source
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Reduce stress. When trying to lose weight in a few days, you will feel a little stressed or anxious. However, increased stress can make you feel tired, lack energy, or make you crave food. [14] X Research Source
- Cortisp is a hormone produced when you are stressed. When you have high cortisone levels, you will have a hard time losing weight. [15] X Research Source
- After each day of your weight loss plan, take a look at yourself and take a break. For example, listen to relaxing music, read a book, meditate or go for a walk.
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This article was co-written by Alyssa Chang. Alyssa Chang is a registered dietitian in the San Francisco Bay Area. She uses her expertise in neuroscience to help clients strengthen their brain and body connections, helping them recover, achieve goals, and move without pain. She holds a Bachelor of Science in Kinesiology and Exercise, Nutrition and Health from California State University, East Bay, is certified in Personal Nutrition by Z-health Performance, and is Board Certified. National Strength & Health.
There are 7 references cited in this article that you can see at the bottom of the page.
This article has been viewed 16,987 times.
There are many reasons why some people want to lose weight quickly. For example, because of a trip to the beach or a special event coming up. Although it is impossible to lose a lot of weight quickly, losing 0.5-1kg is possible. [1] X Trusted Source Mayo Clinic Go to Source In addition, you can make a few changes in your diet to lose water weight. This reduces the feeling of swelling and leaves you feeling light. [2] X Research Sources A proper diet, exercise, and a few lifestyle changes can help you lose weight, feel better, and get ready for the event you’re about to attend.
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