Breakfast for day 1 consists of: 1 cup (. 25 liters) of unsweetened black coffee or tea 1 slice of toast, preferably whole wheat 2 tablespoons (30 ml) of peanut butter 1/2 grapefruit Lunch for day 1 consists of: 1 cup (. 25 liters) of unsweetened black coffee or tea 1 slice of toast, preferably whole wheat 1/2 can of tuna Dinner for day 1 consists of: 3 ounces (85 grams – about the size of a deck of playing cards) of any meat 1 cup (340 grams) green beans, steamed or raw 1/2 banana 1 small apple 1 cup (. 25 liters) of vanilla ice cream (yay, dessert!) Breakfast for day 2 consists of: 1 egg, cooked however you prefer 1 slice of toast, preferably whole wheat 1/2 banana Lunch for day 2 consists of: 1 hardboiled egg 1 cup (. 25 liters) of cottage cheese . 7 ounces (20 grams) of baked sweet potato chips Dinner for day 2 consists of: 2 hotdogs (without any hotdog buns) 1 cup (340 grams) of broccoli 1/2 cup (170 grams) of carrots 1/2 banana 1/2 cup (. 12 liters) of vanilla ice cream (dessert again, yes!) Breakfast for day 3 consists of: 1 small apple 1 slice of cheddar cheese . 7 ounces (20 grams) of baked sweet potato chips Lunch for day 3 consists of: 1 egg, cooked however you prefer 1 slice of toast, preferably whole wheat Dinner for day 3 consists of: 1 cup (340 grams) of tuna 1/2 banana 1 cup (. 25 liters) of vanilla ice cream (dessert trifecta!)
This form of “forced starvation” depletes your energy reserves (in the form of glycogen), which triggers your body to recycle and then create new immune cells once you finish the fast. [3] X Research source Warning! Fasting can be harmful, especially for young or old people, or for those with other health problems. If you’re seriously thinking of trying a 3-day fast, you should consult your doctor first.
Limit your daily sodium intake to 1-1. 5 grams (. 04-. 05 oz) a day. (Less than 2. 3 grams, or . 09 oz, is the medically recommended amount for those under 50). [5] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Avoid canned and prepackaged foods, including sauces and dressings. These types of preserved foods often rely on salt as a preservative and are thus packed full of sodium. Drop deli meats and cold cuts. These are also packed with sodium. [6] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Skimp on the salt when cooking. Cut down on cheese. Cheese is high in salt.
Get lots of water. It might seem counter-intuitive, but drinking a lot of water is quite important when you’re trying to lose water weight. Drinking about a gallon (3. 8 liters) of water throughout the day will help to normalize your hydration levels and keep you fluids in balance. [8] X Research source Add some lemon to your water. Lemon can act as a digestive aid and diuretic, which can help with both water retention and bloat. Go for that second cup of coffee or tea. These drinks can act as diuretics, which means they stimulate your body to release more water.
Make sure your cortisol levels are in check by getting at least 7-9 hours of sleep a night. Try scaling back on your exercise activities for 3 days. Exercise can actually elevate cortisol. [11] X Research source Relax and de-stress with calming tea, soothing music, meditation, and breathing exercises. These can all help chill you out and bring down your cortisol levels.
Try bending both of your knees into your stomach while lying on the floor. In some cases, this posture can temporarily improve your bowel function. Focus on your posture, too. Try to sit and stand up straight and don’t hunch over or collapse your stomach. This can cause your stomach to seize and cramp up.
Avoid beans, the notoriously gassy musical fruit. Eat smaller meals, slowly, and more frequently throughout the day to avoid bloating up when you eat. Eat plenty of fiber. [15] X Expert Source Adam ShutyCertified Strength & Conditioning Specialist Expert Interview. 26 August 2020. Go for protein smoothies, yogurt, and low sodium soups instead of solid food. Liquids are easier to digest and don’t pouch out your stomach as much as solid meals. Throw some fiber-rich fruit into your smoothies and yogurt to help move things along in (and out of) your intestines. [16] X Research source Avoid carbonated beverages and chewing gum. The bubbles in these drinks can bloat you up, and you ingest a lot of extra air when you chew gum. [17] X Research source
Drink 8 ounces (. 25 liters) of water before every meal to help you feel full even before you start eating. Water also helps boost your metabolism and aid in digestion. Be sure to drink at least 64 ounces (1. 9 liters) of water every day. Try infusing your water with non-sugary flavor sources, like fresh mint, basil, or cucumber slices to make hydration more palatable.
Pay attention to food labels and avoid products with solid, trans, and saturated fats as well as added sugars. Eliminate fast foods and refined grains (white bread, for example) which are loaded with fats and often pumped full of extra, unnecessary sugars. Limiting salt and starches will help you reduce fluid retention and shed water weight, which is great for a quick slim-down fix.
Eat 5-6. 5 ounces (142-184 grams) of lean (not fatty) proteins like chicken, beans, and fish. Eat 5-8 ounces (142-227 grams) of grains, with 1/2 from whole grains. Eat 1. 5-2 cups (. 35-. 5 liters) of fruits. Eat 2. 5-3. 5 cups (. 6-. 8 liters) of vegetables. Consume 3 cups (. 7 liters) of nonfat or low-fat diary. Eat no more than 5-7 teaspoons (25-35 ml) of oils (try to get these from plant and protein sources). Eat no more than 121 calories from solid fats and added sugars.
Always consult your doctor before you begin a new exercise (or diet) routine. Be sure to break a sweat after you finish warming up, and keep the intensity up for an hour of cardio work. Try including intervals, which are short bursts of high-intensity, in your workout. Aim for 70 minutes of cardio exercise a day for 3 days to melt away fat. [26] X Research source
Muscles eat up fat and calories, even when your’re at rest. [27] X Research source Don’t go crazy when you first start to lift weights. You don’t want to injure yourself. Instead, start with some basic weight lifting techniques.
Muscles eat up fat and calories, even when your’re at rest. [27] X Research source Don’t go crazy when you first start to lift weights. You don’t want to injure yourself. Instead, start with some basic weight lifting techniques.
