If you’re looking for the fastest way to lose weight and wonder how to lose weight in one day but never found a proper answer — your search ends here. You can safely shed a considerable amount of weight quickly in a day to ensure you are achieving your weekly fitness goals. Let us explore expert-approved ways to achieve weight loss in one day, safely and healthily.
What’s The Best Way To Lose Weight In One Day?
When it comes to weight loss, slow and steady is the best way to achieve it. Experts recommend that it is safe to lose between one to two pounds in a week.
When you lose weight too fast, it is usually the water weight or weight from retained water or waste. You can lose 2.3 kg or more water weight in a day, but you cannot follow this process beyond a day. Losing water weight is not the same as losing fat, and the weight will quickly return as soon as your body is adequately hydrated. Therefore, it is wise to lose a small amount of weight over a certain period to maintain it for a long time.
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Your Body And Weight Loss
How much weight should I lose? There is not a standard number on the scale that one can achieve because healthy weight varies for each individual. Total weight loss differs with different body types, genetic traits, muscle-fat ratio, age, gender, height, etc. Generally, one can lose weight in three main ways: loss of water, muscle, or fat.
Water weight loss is maximum and easily noticeable in a day, while muscle loss takes several weeks. On the other hand, you can achieve fat loss by combining a proper diet and moderate-intensity physical activity. You can maintain a healthy weight by reducing your calorie intake by 500 calories and losing one or two pounds in a week (or 10% of your body weight) initially.
Inappropriate Weight Loss Methods
Weight loss methods such as extreme diets, liquid diets, or starvation diets can wreak havoc on your health and are not sustainable as a long-term solution. Steam rooms, saunas, and extreme workout regimes are equally dangerous too. It is not advisable to try any rapid weight loss techniques without consulting with your doctor first.
Such extreme diet methods can cause adverse side effects such as electrolyte imbalances, malnutrition, liver diseases, loss of muscle mass, cardiac dysrhythmias, and extreme water loss in the body. Even though you may lose weight, the results are temporary and side effects may persist for a long time.
What Makes Up A Balanced Diet?
A balanced diet focuses on nutritious, healthy, and unprocessed foods and not just calories. The NIH recommends consuming 1,000 to 1,200 calories a day for women and about 1,600 to 1,800 calories for men.
You can achieve weight loss by creating a calorie deficit using a balanced diet and exercise routine. By cutting down your daily calorie intake from 500 to 750 calories or using exercise to burn those 500 calories in a day will help you lose weight safely at the rate of one to two pounds in a week.
You can use a food journal or online calorie estimates calculator to keep your calorie intake count in check. Also, low calories do not always mean healthy. A balanced diet should include lean proteins, unprocessed carbohydrates, high-quality unsaturated fats, whole grains, soluble fiber, fruits, and vegetables to take care of the body’s nutritional requirements.
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How Important Is Exercise For Weight Loss?
Combining exercise with a balanced diet is a more effective way to lose and maintain a healthy weight. We recommend 20 to 30 minutes of moderate exercise such as brisk walking at least three times a week to burn 100 to 200 extra calories a day and help in weight loss.
You can work on different muscle groups by mixing different types of exercises to help boost metabolism, burn more calories in a day and accelerate weight loss. Exercise will also help build lean muscle mass, which helps the body to continue burning calories while at rest. Therefore, the key to successful weight loss is to consume a nutritious yet calorie-conscious diet and to work out regularly to keep it off in the long run. However, you should not lose more than two pounds per week for long-term weight management.