While consistency is the key for long term health and fitness, there are often times when you may want to slim down quickly. Maybe it’s for an upcoming event like a wedding and right now your cloths aren’t fitting you right. It might be that summer is here and you want to look a little better in your bathing suit at the beach or BBQ party. Regardless of your motivation, the following 5 ways can help you lose up to five pounds in 5 days. As a disclaimer, much of the weight loss during this time is going to be from the flushing of excess fluids, wastes, and toxins from the body. But I have personally used this process to act as a launch to further loss of fat and inches from my body.
1. Drink lots of cold water
There are several reasons why drinking water can contribute to weight loss. First off, water can fill you up. One of the ways your body detects if you are hungry or full is based on the volume of contents in your stomach. Frequently I try to have a 16 oz glass of water before eating a meal, especially if it’s at a restaurant or at someone else’s house where I have fewer choices for my food options. This is a great way to satisfy the need to fill your stomach without consuming too many calories at one sitting. Water can help also help you flush toxins and excess salts out of your system. Finally, water is a must to prevent dehydration as you up your calorie output through exercise (see tip #5).
Cold water does burn more calories than if you were to drink water warm but, in the efforts of a 5 day process to lose weight, the difference is only going to be minimally significant. The energy your body needs to raise the temperature of a 16 oz (0.5 Liter) glass of ice water to 37 degrees Celsius is only about 17.5 Calories. If you are drinking 8-10 glasses a day of cold water you are looking approximately 150 extra calories used per day in the heat of water to your internal body temperature. However, if you were to do this daily, this can be a very effective strategy when you multiply those calories times 365 days per year.
2. Limit your salt
The amount of salt, or sodium, you consume will translate to how much water your body will try to hold onto to retain excess weight. That is why in the first tip it was recommended that you drink plenty of water. You want to remove the excess salt and water out of your body through both sweating https://forexmalaysiaan.blogspot.com/ forexnewsunited.blogspot.com/ forexesnewsjapan.blogspot.com/ it out and through flushing it out. In addition, if you are removing the excess salt from your body you want to make sure you are limiting your salt consumption. While most food has some salt in it, the main culprits for high sodium intake are prepared and processed foods. If the goal is to lose weight than you should be preparing your meals out of whole foods to limit your sodium. A good number to aim for is to keep your sodium under 1000 mg per day.
3. Reduce your calorie consumption
The simple formula for weight loss is to consume less calories than you burn. This way you are creating a energy deficit each day and your body has to use its reserves (fat cells) to make up the difference. This can be easier said than done as most people are usually way off when asked how many calories they often consume each day. The “low-tech” way to track calories is with a pen and paper. By writing down everything you eat, you can accurately calculate your calorie consumption at the end of the day. The “high-tech” alternative is to use an app for a smart phone like myfitnesspal. This is a free app that allows you to quickly input the food item and it will take care of calculating the amount of calories along with sodium and macronutrients.
4. Limit your carbohydrates
Each pound of carbohydrates has between 3-5 pounds of water packed in it. Carbohydrates are also your body’s primary fuel source by readily using it to produce ATP. By limiting your carbohydrates you are forcing your body to again use its fuel reserves to make energy while removing all of the excess water that accompanies it as well. During the next 5 days, your carbohydrates should come in the form of fruits and vegetables. A high protein/high fiber/low carbohydrate diet works well for a short 5 day period of time to maximize results.
5. Increase your exercise
A great way to maximize your weight loss by removing excess water and salts and burning fat is through interval training. After a proper warm up, alternate high intensity activities with short periods of rest. Personally I use a 4:1 ratio where I exercise for 2 minutes at a high level of intensity followed by 30 seconds of rest. This is just enough time to get a quick drink of water to stay hydrated and catch my breath for the next round. During the 2 minutes of exercise I usually complete 2-4 different movements. Push-ups, squats, lunges, and pull ups are often mixed with cardiovascular moves such as running, jumping jacks, mountain climbers, and even skipping rope. This allows me to give 100% effort without having to compromise my intensity. Remember you should always consult your doctor before beginning any exercise program.