My Fitness Motivator is all about healthy, sustainable weight loss. But once in a while something comes up, and you need to lose weight fast!
Maybe a hot guy asked you out on a date to the beach, maybe you have a wedding coming up – we’ve all been there, that special event for which you want to look your absolute best!
There’s a two-pronged approach to losing weight this quickly.
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One is by trying to burn off fat, through diet and exercise. This approach will only work if you’ve got a fair bit of weight to lose, and we’ll talk about that in some details. The other approach is to shed water weight and retained water weight; this works extremely well if you know what you’re doing!
Can You Lose 5 – 10 Pounds of Fat In A Week?
Is it really possible to lose 5 pounds of body fat in a week? For the majority of us, this approach won’t work.
Here’s why. This is a table showing approximately how many calories you need to eat to maintain your current weight:
If you eat fewer calories, or exercise, you can create a caloric deficit, which will lead to fat being burned up.
However, it takes a caloric deficit of 3000 calories to burn 1 pound of fat. To burn 5 pounds in a week, you’ll need to have a deficit of about (5×3000/7 =) 2140 calories per day. That’s a lot of calories!
Even if you’re a 180 pound woman, you’d basically need to starve yourself and do heaps of exercise everyday!
This is not a very realistic approach at all!
However, you can definitely watch what you eat and do some exercise everyday, to keep burning fat at a reasonable rate.
The Real Trick To Losing 5 Pounds In A Week
Now, most people will shun this strategy thinking “nah, it won’t work” or “the results won’t last”. Truth be told, some of the results will go away, however you will retain some of the weight loss because of the way our body functions.
Our body normally holds a lot of water. But, if you follow these tricks below, you can get rid of the water, lose some weight, and look more toned and slim all at once.
Here’s how to lose most of your water weight in as little as 2-3 days:
It might sound counter-intuitive, but drinking more water actually helps you carry around less water weight!
When you are even the slightest bit dehydrated, your body will hold onto every drop of water. This means that you’re more bloated, and you have more water weight.
Drink plenty of water, and you won’t store so much water in your body. Instead, your system will just flush out the excess.
In addition, drinking plenty of water helps to flush out any toxins, which means you look even slimmer.
2. Cut Down On Salt/Sodium
Salt makes your body hold onto more water. If you have too much salt, then you’ll be retaining more water. If you can cut down on your salt consumption, then you’ll hold less water.
It can be hard to go too long with too little salt – after all, salt is there in just about all our food!
To truly cut down on salt, you’ll need to try to cook most of your food yourself. This means you’ll be eating a lot of steamed veggies and unsalted salads.
To avoid salt, you can try seasoning your food with other spices (see a list of fat-burning spices in this post).
3. Eat The Right Balance Of Carbs, Protein And Fat
So cut down on carbs, to cut down on water retention. Two or three days before your big day, cut back on carbs. This will drastically reduce the amount of water weight you’re carrying, and will help you look slimmer.
In addition, too little protein in your diet can cause you to look bloated. So make sure you’re having enough protein.
If you’re trying to look slim, salmon can be a great option. Some experts think that salmon temporarily gives you a more lean look.
Whichever type of protein you choose, try not to load it with salt!
Finally, cut back on eating fats. Fat takes a long time to digest, and eating fats means that your food is staying in your stomach for a longer time, giving you a more bloated appearance.
4. Sweat Out The Water!
Sweating out excess water and salt is a great way to reduce water weight.
You could exercise strenuously in order to sweat out the excess – this has the dual benefit of burning calories as well as eliminating water weight.
Or you could head to a sauna to get an instant slimming effect. Many people find that a sauna session also helps them to have more glowing skin, so you could give this a try.
Finally, you could have a hot bath just before getting ready for the event. This can help reduce a bit more of the water weight at the very last minute.
More Tricks – Lose Upto 10 Pounds In A Week
You can use some (or all!) of these tricks below to lose a few extra pounds in just one week.
Of course, there is no substitute for a healthy lifestyle, which leads to consistent and easy weight loss, but in a pinch, these tricks work well:
1. Try Some Natural Diuretics
Diuretics increase the flow of urine, which in turn flushes out more water.
You can get commercial diuretics, but I wouldn’t recommend you have them just to lose weight! Instead here are some natural diuretics that will help you flush out more water:
- green tea
- apple cider vinegar
- cranberry juice
- dandelion leaf tea
- juniper berries
- brussel sprouts
2. Eat Smaller Meals
There are a number of reasons why you should eat 5-6 smaller meals instead of 2-3 larger meals if you want to lose weight.
But, if you’re in a rush to shed 5-10 pounds in a week, there’s one more reason to have smaller meals: larger meals take longer to digest.
By eating larger meals, you put your digestive system under more stress, and food stays in your stomach, being digested, for a longer period of time. This contributes to bloating.
So ditch that unnecessarily bloated look by opting for smaller meals instead.
Soda is horrible, horrible, horrible – in so many ways.
Diet soda contains aspartame which is terrible for your health and actually causes blood sugar dips (which makes you overeat!), while regular soda contains heaps of unwanted calories.
But there’s another reason to ditch the soda if you’re trying to lose 5/10 pounds in a week: soda contains carbon dioxide, which creates gas in your stomach, which in turn forces your stomach to expand and gives you a bloated look.
So skip the soda for at least a week to look slimmer.
4. Skip Artificial Sweeteners
If you’re trying to look as slim as possible, as quickly as you can, then I highly recommend skipping artificial sweeteners for a week.
Artificial sweeteners are present in many “diet” foods and “sugar free” foods such as sugar-free gum, sugar-free yoghurt, etc.
These sweeteners can’t be broken down by the body easily, which creates gas in your tummy and leads to bloating. This in turn gives you that puffy appearance…
If you must, have a serving or two of a natural sugar-free sweetener such as Stevia.
Of course, you can’t avoid swallowing some air! But what I mean is, avoid gulping down a lot of air suddenly.
Swallowing a lot of air suddenly can contribute to gas forming in your stomach, and making you look bloated.
There are some activities that contribute to sudden air swallowing, so:
- don’t smoke
- don’t chew gum or suck on candy
- try to be less stressed
- try not to talk when eating
- don’t gulp down your drinks suddenly – sip them slowly, or use a straw if needed
- don’t eat too fast
6. Do A Colon Cleanse
Many people have 10+ pounds of waste trapped in their colon! This leads to extra weight in the stomach and that “fat belly” look.
If you can’t seem to shed the belly fat, then you might need to cleanse your colon.
A simple colon cleanse has helped many people lose 5-10 pounds in just a few days.
7. Use Supplements To Get Rid Of Bloating
Supplements like Beano or Phazyme can be an easy way to get rid of stomach bloating.
8. Use Natural Anti-Bloating Foods
There a number of natural anti-bloat foods that you can have that will reduce bloating. These include
- peppermint tea
- chamomile tea
- fennel tea, and
9. Try Digestive Enzymes
If you tend to feel bloated after meals, you can try taking digestive enzymes, such as the “Source Natural Digestive Enzymes” after each meal.
10. Avoid PMS Bloating
Many women feel bloated during PMS. This can easily be avoided by taking the right supplements – calcium, magnesium, vitamin B6 and vitamin E will help to reduce bloating brought on by PMS.
The easiest way to ensure you’re getting enough vitamins and minerals is to take a quality mult-vitamin every day.
I lovelovelove both chocolate and coffee, so this one is actually hard for me to say! I might have a hard time putting it into practice, too
But, if you’ve got the discipline, avoid coffee and chocolate during this week.
Coffee and chocolate can over-excite your digestive system, which again, sadly, leads to bloating…
Avoid alcohol to avoid bloating.
Your stomach can stay bloated for days after having some alcohol, so definitely skip it during this week. In addition, alcohol contains a lot of calories - you can read these posts to learn more about calories in Vodka, calories in wine and calories in Coors Light.
13. Make Sure Your Contraceptive Is Ok
Some womens’ contraceptives or birth control pills can encourage bloating.
If you feel that your contraceptive might be leading to weight gain or bloating, talk to your doctor about this, and see whether there are any alternatives that you could try instead.
14. Watch That Fiber!
Fiber is a component of some excellent weight loss foods.
However, if you suddenly increase the amount of fiber you eat each day, your body can react negatively.
A sudden increase in fiber consumption can lead to bloating and gas, so make sure you’re steady with fiber intake.
15. Do You Have IBS?
IBS can cause bloating – find out if you have IBS by talking to your doctor, and read up on the symptoms of IBS here.
Do you feel bloated after having milk? If so, you might be lactose intolerant.
Again, this is something you should talk to your doctor about. But if you think you might be lactose intolerant and this is contributing to bloating, avoid milk and dairy products for this week.
You could still enjoy lactose-free dairy products, however.
17. Do You Have A Bloat Journal?
Everyone reacts differently to different foods.
If you feel bloated once in a while, keep a journal about it – record what you did, whether you have PMS and what you ate.
This way you can avoid foods that make you feel bloated when you need to look your best.
Don’t Gain Back These Pounds
If you lose mostly water weight, then you will gain back a pound or two afterwards.
However, you can keep off most of the weight loss as long as you follow a few basic principles:
- Don’t overeat and have too many carbs, this leads to water retention.
- Keep having a balanced diet with enough protein.
- Drink enough water - dehydration leads to water retention and bloating
- Don’t eat too much salt! Try to reduce the amount of salt and sugar you have
- Avoid sodas, artificial sweeteners and alcohol
Burn Off Excess Fat
Of course, this kind of quick weight loss is an emergency solution only.
If you’re really serious about burning off the excess fat and staying slim, you should start eating a healthy diet, watching your calories and working out. There are no shortcuts to real weight loss – but I can tell you, the effort is worth it!
Category: Lose Weight
About Alisha: Alisha is a Melbourne-based blogger who is happy to have lost a lot of weight recently! She is now trying to be more fit and lead a more healthy lifestyle. In this blog she shares tips for losing weight quickly and easily. You can read more about her on the "My Story" page.