How to Lose Weight in One Day – The Safe and Easy Way

Have you ever woken up feeling heavy and slow? And when you step on your weighing scale, you end up with additional pounds gained overnight? It takes fat a lot of time to develop; this means that fat is not responsible for your overnight weight gain. The water level in our body can make our weight fluctuate, losing or gaining up to five pounds in just a single day. Water is the main component of our body weight, making up to 60% of the total body weight. Most of the time this kind of overnight weight gain has been caused by water build-up in our bodies that causes visible puffiness around the tummy, arms, and legs.

Several factors can cause water to be retained in the body, but in almost all cases it is not a serious concern. It is perfectly natural to lose a lot of pounds in a single day. The trick behind sustainable fat loss is a healthy diet and physical exercise, there’s no way around that. But, if you’re looking to lose your water weight in a much shorter time period, we’ve summarized the best ways below!

Type of Weight Loss

There are two types of weight loss – body weight and water weight. When following a good fitness program and diet, fats will burn off naturally. While this simply cannot be achieved in a single day, you can lose a decent amount of water weight if you follow the right guidance. A few simple lifestyle changes for a short period can make you shed a significant amount of water weight, just be careful not to keep them up for too long without consulting a doctor.

Tactics for Weight Loss in One Day

Exercise and The Gym

Breaking a sweat can be essential to get rid of all that retained water weight. Working out will also improve your blood flow and circulation, which assists in reducing fluid buildup in our bodies in the long term. Combining exercise and cardio can be a little intense, but results are often seen within the first day. Cardio intensive exercises that promote perspiration will be the most helpful to you, but don’t overdo it as adding stress can be counterproductive.

You can lose between 0.5 and 2 liters of water per hour as you exercise depending on the heat and the clothes you are wearing. That equates to 1-4.5 lbs!

Stress Less

If you are stressed for a long time, the stress hormone cortisol will increase in your body and this affects water weight and fluid retention. Cortisol controls the antidiuretic hormone ADH, which sends signals to your kidneys telling them to retain water in the body.

If you maintain reasonable stress levels you can maintain normal cortisol and ADH levels. In the long term, an imbalance will cause a puffy body and affect your health in several other ways. Therefore, it is crucial that you ensure that you are not stressed as this will impact the water levels in your body in both the short and long term.

The best ways to reduce stress include making sure you get a good night’s sleep, meditation or other spiritual practice, having fulfilling relationships, and taking regular breaks or holidays wherever possible.

Focus on Healthy Eating

The best and most efficient way to lose weight is by developing a healthy diet plan. A diet plan is all about eating healthy food, which requires portion management and eating mindfully from a variety of food groups. But eating healthily in the short term, even in the space of 24 hours, can also help you to shift water weight.

The following are some tips that could help you achieve this:

Reduce salt intake

Too much salt in your diet can lead to water retention. This happens mostly when you are already dehydrated. The best way to limit salt intake is to avoid processed meats, canned foods, fast foods, ready frozen meals, and other processed foods that could potentially be adding to the amount of sodium you consume in your food.

Reduce carbohydrate intake

When you eat a lot of carbohydrates, your body will immediately convert some of it to energy and store the surplus as glycogen. For every gram of glycogen that your body has stored, an additional 4 grams of water is stored with it.

When you reduce your carbohydrate intake, the excess glycogen will be used up in your body, helping you get rid of excess water stored in the body. Food rich in carbohydrates such as pasta, bread, and rice should therefore be avoided if you’re trying to lose water weight. Instead, aim to focus your intake on more protein-rich foods such as fish, lean meat, eggs, nuts, and other legumes.

Eat foods rich in potassium

Potassium is important in your meals if you want some quick water weight loss. Potassium is an electrolyte that works with sodium in our bodies. The combination of potassium and sodium in the body prevents you from retaining excess water and regulates the fluid around your cells. Potassium assists the body to reduce water retention by decreasing sodium levels and increasing urine production. In addition, potassium assists the body by acting as a natural diuretic. Foods that contain a lot of potassium include the following, among many others.

  • Bananas
  • Avocados
  • Coconut water
  • Sweet potatoes
  • Dark leafy greens

Even though your body needs salt to survive, too much of it can cause water retention. In addition, too much salt will cause dehydration making you frequently thirsty. A high salt intake is usually due to processed foods such as processed meats, canned foods, fast foods, chips, frozen ready meals, and packed snacks. Takeaways and some restaurant foods also have a lot of salt added. Homemade meals are preferred when trying to cut the amount of salt intake in your meals. It is important since you will be able to regulate the amount of salt you use in your own meals.


When solving a problem, it is crucial to know what has caused the problem and that it is possible to solve it. For instance, when you gain weight, it’s crucial to look into the issue and at your lifestyle to determine which key factors may be affecting it.

As part of a longer-term effort to reduce your weight, you can also take advantage of a few key strategies to shed water weight in a short amount of time. Losing weight in the form of fat is a simple process but requires consistency and dedication. Shorter-term weight loss that targets water weight can be achieved by reducing stress, upping the cardio and potassium intake, and lowering your salt and carbohydrate intake.

Losing weight in the long term is not such a walk in the park. Relying only on these methods over a longer period will not keep the weight off sustainably and could even lead to health problems. Regular exercise and eating a balanced diet daily are crucial for fat loss that sticks. Despite what many advertisements claim, there is no way around regular physical activity and a healthy, balanced diet. Lastly, remember to consult your doctor before undertaking any weight loss program to make sure it is safe for you!

About the Author

, Celebrity Personal Trainer and Fitness & Nutrition Expert headquartered in Scottsdale, AZ. He specializes in helping men and women achieve weight loss, muscle building, toning and other customized fitness & nutrition programs to create a Healthy Lifestyle. James offers private luxury personal training, 12-week custom workout plans, and personalized nutrition meal plans. Follow on Google+.

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