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Maintaining a healthy weight is an ongoing and lifelong goal. However, sometimes you also need to lose a few pounds quickly, for example to meet your weight requirements, or to feel more confident in a bikini, or to fit into your dream wedding dress. If you want to find a way to lose weight and lose water weight in 3 days then this is the article for you. However, it should be remembered that the safe level of weight loss in 3 days is limited. To really reduce calories, burn fat, build muscle, and maintain results in the long run, you’ll have to make significant changes to your diet and lifestyle habits. But don’t worry because this article will give you some tips.
Steps
Apply the “fast” weight loss diet for immediate results
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Apply the “3-day diet”. The 3-Day Diet or Military Diet is a 3-day weight loss menu with a strict breakfast, lunch and dinner. Proponents of this approach recommend sticking to the meal plan as closely as possible, then returning to a normal 1500-calorie diet for the rest of the week. [1] X Research Source
- Breakfast on the first day includes:
- 1 cup (250ml) of unsweetened black tea or coffee
- A slice of bread, whole grain is better
- 2 tablespoons (30ml) peanut butter
- 1/2 grapefruit
- Lunch on the first day includes:
- 1 cup (250ml) of unsweetened black tea or coffee
- A slice of bread, whole grain is better
- 1/2 can of tuna
- Dinner on the first day includes:
- 90g (about the size of a deck of cards) any kind of meat
- 1 cup (340g) green beans, cooked or raw
- 1/2 banana
- 1 small apple
- 1 cup vanilla ice cream (for dessert)
- Breakfast on the second day includes:
- 1 hard-boiled egg
- 1 slice of bread, whole grain is better
- 1/2 banana
- Lunch on the second day includes:
- 1 hard-boiled egg
- 1 cup fresh cheese
- 5 pieces of salty crackers
- Dinner on the second day includes:
- 2 sausage sticks (without bread)
- 1 cup (340g) broccoli
- 1/2 cup (170g) carrots
- 1/2 banana
- 1/2 cup vanilla ice cream (for dessert)
- Breakfast on Tuesday includes:
- 1 small apple
- 1 slice of Cheddar cheese
- 5 pieces of salty crackers
- Lunch on Tuesday includes:
- 1 egg, cooked to your liking
- 1 slice of bread, whole grain is better
- Dinner on Tuesday includes:
- 1 cup tuna
- 1/2 banana
- 1 cup vanilla ice cream (for dessert)
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Consider rapid weight loss in 3 days. Some research shows that drinking only water and limiting calories to 200 calories per day for 3 days can help restart the immune system and help with rapid weight loss. [2] X Research Source
- This form of “forced hunger” depletes stored energy (in the form of glycogen), stimulates the body to regenerate and create new immune cells after you finish the rapid weight loss process. [3] X Research Sources
- Warning! Rapid weight loss can be harmful, especially in younger or older adults who have other health problems. You should consult your doctor if you really want to try fast weight loss in 3 days.
Reduce water weight for instant results
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Reduce salt. Salt helps to retain water in the body so reducing the consumption of salt and other high sodium foods can help get rid of water weight. [4] X Research Sources
- Limit sodium tolerance to 1-1.5 g per day. The healthcare professional’s recommended sodium intake for people under 50 should be less than 2.3 g per day. [5] X Trusted Source Mayo Clinic Go to Source
- Avoid consuming canned and prepackaged foods, including sauces and dips. These preservative-containing foods use salt as a preservative, so they are high in sodium.
- Reduce consumption of smoked and deli meats. These meats are high in sodium. [6] X Trusted Source Mayo Clinic Go to Source
- Reduce the amount of salt used in cooking.
- Reduce cheese consumption. Cheese contains a lot of sodium.
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Drink water. Drinking enough water for the body is a very important step.
- Drink a lot of water. It may sound counter-intuitive but drinking lots of water is essential when you want to lose weight due to water. Drinking about 3800 ml of water a day helps to normalize the level of hydrogenation and fluid balance in the body. [7] X Research Sources
- Add some lemon to the water. Lemon acts as a digestive aid and diuretic, which is very helpful for water retention and bloating.
- Drink tea or coffee. These drinks are diuretics, so they will promote the elimination of water from the body.
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Rest and get enough sleep. Besides sodium, the concentration of cortisone in the body also affects the ability to retain water. [8] X Research Sources
- Be sure to keep your cortisone levels under control by getting at least 7-8 hours of sleep each night.
- Reduce exercise level within 3 days. Exercise will actually increase cortisone levels. [9] X Research Source
- Relax and reduce stress by drinking relaxing tea, listening to soothing music, meditating and deep breathing exercises. These daily stress relievers help you to calm your mind and lower your cortisol levels.
Reduce bloating
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Take anti-flatulence medication. Although not recommended for water weight loss or “weight loss,” you can safely take an over-the-counter anti-colic pill to reduce excess gas, gas, or other forms of bloating. lose weight fast.
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Try taking a magnesium supplement. If you don’t have gastrointestinal problems, you can take magnesium supplements to cleanse your intestines. [10] X Research Source
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Do abdominal stretching exercises. These exercises help to stretch and relax the abdominal muscles. [11] X Research Source
- Try bending your knees toward your stomach while lying on the floor to help stretch your abdominal muscles and reduce bloating in your digestive system.
- Focus on posture. You should sit and stand straight, without arching your back or crunching your stomach to avoid spasms and cramps.
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Change some eating habits. Changing what you eat and when you eat can help reduce bloating. [12] X Research Source
- Avoid eating beans because this is a food that causes bloating.
- Eat small, frequent meals throughout the day to avoid bloating when eating.
- Choose smoothies, yogurts, and protein-rich soups over hard foods. Liquid foods are easy to digest and don’t hurt the stomach as much as solid foods. You should add fiber-rich fruits to smoothies and yogurts to help food move more easily (inside and out of the intestines). [13] X Research Source
- Avoid carbonated soft drinks and chewing gum. Bubbles in carbonated drinks fill you up, while chewing gum makes you swallow air. [14] X Research Source
Better food choices (in the long run)
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Don’t skip breakfast. Breakfast is truly the most important meal of the day, even if you want to lose weight. Focus on eating lean protein (egg yolks or low-fat Greek yogurt) for breakfast to stimulate metabolism, stay full, and help burn more calories throughout the day.
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Increase vegetables. Eating fresh, high-fiber vegetables in your main meals and snacks will help you quench your hunger and eat less throughout the day.
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Drink a lot of water. Do not drink drinks with a lot of sugar and instead, drink filtered, purified water. [15] X Research Source
- Drinking 250 ml of water before each meal helps you feel full right before you start eating. Water also boosts metabolism and aids digestion.
- Make sure to drink almost 2 liters of water per day.
- Try soaking unsweetened herbs like fresh mint, basil, or sliced cucumbers in the water to make it taste better.
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Avoid high-calorie drinks. High-calorie drinks can be dangerous in that they cause you to consume more calories than you think. You should try to limit drinks such as sugary fruit juices, sweetened tea or coffee, and alcoholic beverages. [16] X Research Source
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Cut down on “problem foods”. The foods that most often cause problems are solid fats, added sugars, salt, and starches. These foods account for more than 800 calories per day, and you often consume them unconsciously. [17] X Research Source
- Pay attention to food labels and avoid products that contain solid fats, trans and saturated fats, and added sugars.
- Eliminate fast foods and refined grains (like white bread) that are high in fat and often loaded with unnecessary sugar.
- Limiting salt and starch helps reduce water retention and weight loss due to water – an important factor in rapid weight loss.
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portion control. Portion control is just as important as the amount and type of food you consume. [18] X Source of Study Try to cut portion sizes to reduce calories and follow these basic guidelines for portion control: [19] X Source of Research
- Eat 150-195 g of lean (fat-free) protein like chicken, beans, and fish.
- Eat 150-240 g of cereal, with 1/2 whole grain.
- Eat 45-60 g of fruit.
- Eat 75-105 g of vegetables.
- Eat 3 cups of fat-free or low-fat milk.
- Eat no more than 5-7 teaspoons of oil (it’s best to choose vegetable oil and protein sources).
- Eat no more than 121 calories from solid fats and added sugars.
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Eat many small meals. Instead of eating 3 large meals a day, you should divide your food intake into many smaller meals. This can help stabilize blood sugar and boost metabolism, while reducing cravings for snacks between meals. [20] X Research Sources
Increase physical activity (in the long run)
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Focus on cardiovascular exercise. Cardiovascular exercises such as jogging, swimming or aerobics help burn more calories, making them an ideal choice when you want to lose weight fast. [21] X Research Sources .
- Always consult your doctor before starting a new exercise (or diet) program.
- Work up a sweat after warming up and continue to increase the intensity of your cardio for 1 hour.
- Try incorporating interval training, which is short, high-intensity sets, during your workout.
- Try to do 70 minutes of cardio every day for 3 days to burn fat. [22] X Research Source
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Weightlifting exercises. Combining light weightlifting with resistance training helps burn fat and build muscle.
- Muscles “eat” fat and calories, even when you’re resting. [23] X Research Sources
- Do not overdo it when lifting weights to avoid injury. Instead, you should choose basic light weights.
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Burn calories at maximum. If you burn 500 calories more than you take in each day for a week, you can lose about 0.5-1 kg. If you eat about 1000-1200 calories and exercise for about 1 hour a day, you can lose 1.5-2.5 kg. [24] X Research Sources
Advice
- Keep snacks and unhealthy foods out of the house. That way you won’t be tempted by them.
- Keep a food diary and record what you eat during the day. This helps to identify the source of calories and pay attention when you snack out of control.
- Control portion sizes by eating with small plates instead of large ones.
- If you’re eating at a restaurant, you can share an appetizer with friends or take half home to save for a later meal.
- Increase vitamin C and calcium supplements. Both vitamin C and calcium help burn fat. Research shows that people with low levels of vitamin C and calcium burn less fat than the average person. The minimum daily supplemental dose for vitamin C is 75 mg (in women under 50 years of age) and 90 g (in men under 50 years of age) and can be increased to a maximum of 400 mg.
- You can get more vitamin C from strawberries, broccoli, tomatoes. Of course, you can supplement with vitamins and supplements. [25] X Research Source Experts recommend that both men and women under the age of 50 get 1000 mg of calcium per day. Calcium is abundant in animal milk products and functional foods.
- Eating plenty of protein is an important step to losing weight, building muscle, and staying healthy. Eating more protein keeps you “full” for longer and boosts your metabolism to burn more calories. Instead of carbohydrate snacks (like chips and bread), choose protein snacks like nuts, Greek yogurt, and beef jerky. [26] X Research Source
- Brush your teeth before eating dessert. You can reduce your cravings for dessert or snacking after a meal by brushing your teeth after a meal. That way, you won’t want to eat more to avoid having to brush your teeth again.
Warning
- Avoid rapid weight loss if possible and instead, make lifestyle changes (including diet and exercise) over the long term. Thus, you can lose weight and maintain weight for longer than 3 days.
- Always consult your doctor before starting a new diet, exercise, or vitamin supplement.
X
wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 11 people, some of whom are anonymous, have edited and improved the article over time.
There are 20 references cited in this article that you can see at the bottom of the page.
This article has been viewed 22,891 times.
Maintaining a healthy weight is an ongoing and lifelong goal. However, sometimes you also need to lose a few pounds quickly, for example to meet your weight requirements, or to feel more confident in a bikini, or to fit into your dream wedding dress. If you want to find a way to lose weight and lose water weight in 3 days then this is the article for you. However, it should be remembered that the safe level of weight loss in 3 days is limited. To really reduce calories, burn fat, build muscle, and maintain results in the long run, you’ll have to make significant changes to your diet and lifestyle habits. But don’t worry because this article will give you some tips.
Thank you for reading this post How to Lose Weight in 3 Days at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
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