Have you ever needed to lose weight fast for a social event, beach vacation, or need to make weight for a competition in the near future? If this is you, I will show you a way to lose 5-10 pounds in just 7 short days, so that you can at least feel a little bit more confident when that special event comes.
I’ve debated writing this article for a while because I am a true believer that you should not lose weight fast. There is no such thing as fast and healthy weight loss. However, there are certain tricks you can play on your body that will help you quickly lose weight in just 7 short days.
Keep in mind that these are not long term strategies to lose weight. A healthy lifestyle change is the only proven way to lose fat and keep it off. The next time you know you need to be in shape for a particular event, plan ahead and check out some of these 20 healthy weight loss tips to help you lose weight the right way. That being said, the following guide will help you drop both water weight and some fat in a short period of time.
Control Your Water Intake
Let’s first start with an easy trick. I’m going to base all of these tips on a Sunday through Saturday schedule, where the event you are working towards is on a Saturday. The first thing you’re going to want to do on Sunday is start drinking water – 1 to 2 gallons of it. You are going to be making many trips to the restroom, but that’s OK. What we are trying to do is get your body thinking that there is plenty of water coming in from outside dietary sources, so it has no need to hang onto what it already has.
Work your way up to 2 gallons of water per day, and then on Friday afternoon, stop drinking water completely. Your body will be so accustomed to the external source of water, that it will continue to shed the water weight it’s holding over the next day.
You’ll notice that you’ll still be using the restroom just as frequently even without drinking any water. During this time, your body is excreting all that bloated subcutaneous water weight. On a side note, you should be drinking plenty of water anyways to lose weight.
***NOTE: Consult your doctor before playing around with your electrolytes. Your electrolytes control your water retention – sodium and potassium being the big two. Starting on Sunday, you are going to increase your sodium intake. Put salt on everything. Do this all the way through Thursday. Then on Thursday, start lowering your sodium intake and start increasing your potassium intake.
Since sodium causes water retention, dropping it after several days of high intake will cause a large release of water. Potassium will help keep your muscles functioning and contracting properly.
You will also want to make sure that you switch from mineral water to distilled water on Thursday. Mineral water contains sodium, and since we are trying to reduce its intake, we want to be drinking distilled water. Drink distilled water all the way through Friday when you stop drinking water all together. A sip here or there is OK though.
Drop Your Carbohydrate Intake
One of the easiest ways to lose weight fast is to drop your carbohydrate intake. Anybody who has tried a no carb or low carb diet can attest to the quick weight loss that occurs at the beginning. This happens because carbohydrates are stored as glycogen in the muscle and liver. Every glycogen molecule is made up of 1 part glucose, and about 3 parts water. It stands to reason that the less carbohydrates you intake, the less the potential for your body to store water.
Starting on Sunday, you are going to be eating nothing but protein and fat in all your meals. You are going to continue eating this way all the way through that special event you have planned at the end of the week. Make sure you are eating at least 1 gram of protein per pound of body weight.
Since we aren’t eating any carbohydrates, we are going to need to get our glucose energy from the protein we eat through a process called gluconeogenesis. Carbohydrates are not necessary for our bodies to function, as long as we are getting in enough protein to both support protein synthesis, and provide glucose for our brain and nervous system. Going no carb is not ideal, but if you want to lose weight fast, this is going to be necessary.
Deplete Glycogen Stores
A typical man can store 500 grams of glycogen. If you remember, each gram of glycogen store approximately 3 grams of water with it. If we do a little math (500 grams of glycogen * 3 grams of water = 1500 grams of water). Add the water grams to the glycogen grams (1500 + 500 = 2000) and we have close to 5 pounds of additional weight from glycogen (2000 total grams / 453 grams in a pound = about 5 pounds).
Hopefully that wasn’t too confusing. The point I’m trying to make, is that by depleting those glycogen stores, you have the potential to lose another 5 pounds or so. And yes, this can be done in a week’s time. Here’s how:
It’s important that you understand the difference between aerobic vs anaerobic exercise, because only one of them is going to be useful towards depleting glycogen stores. So if we are wanting to deplete glycogen stores, we are going to need to do high intensity exercise for the week. You should already be incorporating anaerobic exercise into your fitness routine, so this shouldn’t be too difficult. However, there are going to be a few differences.
First, you’re going to be doing high-intensity exercise every single day. You are going to want to train every single muscle, every single day. You might think you’ll be over-training, but for the purpose of achieving our goal to lose weight fast, you’ll be OK for the week. Try to choose exercises that are full body and use the most muscles. Do this every day for a week, and the exercise coupled with no carbohydrates should have your glycogen stores depleted.
Follow these guidelines to lose weight fast, and in just 7 short days you could see anywhere from 5-10 pounds or more of weight loss. I want to stress that this does not mean fat loss. While it is very likely you will have lost a good amount of fat in this time period, the majority of weight is going to be water.
These are extreme weight loss methods. Proper diet and exercise will always be the preferred method for losing weight. But hey, a little less water weight in the short term might be exactly what you’re looking for.