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Home arrow Nutrition arrow Weight Management arrow How to Lose 5 Pounds in a Day, According to Experts

How to Lose 5 Pounds in a Day, According to Experts

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: April 7, 2023
6 min read 1584 Views 0 Comments
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Losing 5 pounds in one day might seem impossible, but you can drop that unwanted weight in just 24 hours with the right meal plan and exercise.

how to lose 5 pounds in a day

Achieving your weight loss goals is a great moment to experience.

Fitness goals can include losing two pounds per week or finding a better dietary plan that slims your waist. However, losing an excessive amount of pounds in a short period can damage your body. Too much exercise and little eating are not the ways to achieve your goals. 

Changing your daily habits could help you reach your goal of dropping 5 pounds quickly. There are scientifically proven methods, such as losing water weight and eating less salt-based foods, that can tone your stomach. 

5 pounds in one day might seem challenging. Following sustainable weight loss methods and building your motivation can aid your progress. 

In this article, you’ll discover how to lose 5 pounds in a day. 

Can You Lose Weight in a Day?

Yes, you can lose weight in a day, but it will mostly be water weight.

Your body can still burn calories throughout the day, but not enough to drop pounds of fat in 24 hours. Most of this lost weight will be water that has built up in your body from salty foods and dehydration. The way to fix this is to actually drink more water.

It’s important not to focus on the scales but rather on how you feel. You won’t notice a huge physical difference after losing weight in one day. However, reduced bloating and puffiness can help reveal a more toned stomach.

Losing so much weight in a short period will never be healthy, so make sure to look after your body when exercising and following strict meal plans.

How to Lose 5 Pounds in a Day? Use These 6 Tips!

To lose a few pounds in one day, you need to stay consistent with your diet and exercise plans. Here are 6 sustainable ways you can lose 5 pounds in a day. 

#1 Cut out all processed foods

Processed foods often contain refined ingredients and artificial substances that contribute to weight gain. Some of these foods may be cereals, savory snacks, sausages, microwave meals, and cakes. Avoid processed foods to ensure that you don’t gain unwanted fat. 

#2 Use less salt

Excessive amounts of salt can encourage your body to retain water weight. High salt intake may also lead to high blood pressure, heart disease, and calcium loss. You can limit how much salt you pour on food or cut salty foods out of your diet completely.

To limit your salt intake, choose whole, unprocessed foods that contain nutritional value. Some of these foods could be fresh fruits and vegetables, which are great for fueling your body with vitamins and minerals. 

Some healthy foods are grapefruit, apples, broccoli, carrots, and berries. These are easy to incorporate into your meal plan or a healthy breakfast. Checking packaging labels can also tell you how much salt is in the food and what nutrition you’ll be consuming. 

#3 Get rid of water weight

You will most likely lose water weight in just one day. 

Extra water being held in your body is often referred to as water weight. This can cause bloating and puffiness that many people feel uncomfortable with. Water weight can derive from dehydration, hormone changes, excessive salt intake, and carbohydrates. 

If you want to lose this unnecessary weight, you can drink water to counteract the dehydration in your body. Drinking water is great for your health in general, as it flushes negative toxins out of your digestive gut. 

Women should aim to drink 11 cups of water a day, and men should aim for 15. Eating healthy foods will also limit the sodium you fuel your body with. 

#4 Take a probiotic

Probiotics may help reduce the bloating in your stomach. However, it won’t aid weight loss within 24 hours. You’ll need to continuously take probiotics for them to work properly.

Lactobacillus gasseri is a good bacteria naturally found in digestive and urinary tracts. Probiotics with this bacteria will enhance your immune system, which in turn increases your metabolic rate. The stronger your metabolism, the faster your body will digest food. 

Other strains like bifidobacterium can support long-term weight loss. You might see results in one day, like reduced puffiness and smooth digestion. Both of these benefits can make your stomach look more defined in 24 hours.

#5 Reduce your calorie intake

Cutting the number of calories you eat in one day can encourage good results.

Several online calculators can determine your daily calorie intake. They will use factors like your age, sex, physical activity, current weight, and height to find a suitable range. Normally, these calculators will put you in a 500-calorie deficit, which is great for losing weight. 

Do you struggle with your eating patterns? Are you eager to control your meal hours? Well, the DoFasting app can help you with both of those questions.

The DoFasting app uses intermittent fasting for weight loss. It gives you a quiz about your eating habits, preferences, and weight goals. After completing this, you can find a customized daily fasting schedule that will help you track your calorie intake. 

You will also discover healthy meal recommendations from professional nutritionists on this app. Cleansing your body with good food will enforce positive changes in just 24 hours. 

#6 Follow a low-carb diet for a day

A low-carbonated diet usually focuses on proteins and non-starchy vegetables. 

Eating fewer carbohydrates can aid weight loss. The extra protein you consume will make you feel full, which stops you from snacking on unnecessary foods. Carbohydrates may also cause bloating in some people, so limiting this macronutrient will help you lose weight.

Some foods you can eat on this diet comprise lean meats, fish, eggs, unsweetened dairy products, leafy green vegetables, and strawberries. Make a meal plan with these foods to monitor your carb intake for the day. 

Is Losing 5 Pounds a Day Normal?

Daily weight fluctuation is normal for everyone, but 5 pounds is too much. 

Adults tend to fluctuate up to 5 or 6 pounds, depending on their body weight and digestive system. However, you won’t lose 5 pounds in body fat. Healthy weight loss is losing 1–2 pounds of body fat per week. 

People may want to lose 5 pounds to slim their waist and feel cleaner. Bloating can affect the stomach, arms, and face, contributing to the need for weight loss. Undergoing intense training and cutting meals is not a normal or healthy way to do this. 

Instead, focus on battling that stubborn water weight and excess fluid throughout the day.

How Many Pounds Can You Lose in a Day?

You can lose a few pounds, but most of this weight is due to water retention or foods that have triggered your bloating response. 

To maintain a healthy lifestyle, you need to lose 1–2 pounds of body fat per week. This involves plenty of cardio exercises, water consumption, fresh vegetables, and gut-healthy foods.  

Keep in mind that you shouldn’t aim to eat less than your 500-calorie deficit. Your body needs energy, and it won’t get that through unsustainable fat loss methods. A gradual weight loss is always better than a rapid one!

Can You Lose 5 Pounds of Water Weight in a Day?

Yes, you can lose 5 pounds of water weight in just 24 hours.

Following a low sodium diet can reduce the uncomfortable bloating in your stomach. Reduced bloating can also reveal more of your abs. Bodies like to retain excess water, so try to remember that when you reach for salty foods.

You’ll need to stay consistent with the water loss methods. Find a proper diet that includes whole fruits and vegetables. These foods can ensure you have a healthy body weight. If you go back to your previous diet, you might encourage further water retention. 

One way to stay consistent is to keep a food diary log. Understanding your daily eating habits should prevent you from snacking too much or eating very sweet foods. 

A Word From Nutritionist

To lose 5 pounds in one day, you need to find a diet and exercise plan that shifts your unwanted weight. Follow simple weight loss programs that provide daily workouts and healthy meal options. Consistency is key when it comes to your weight loss journey.

Remember that you can’t excessively lose 5 pounds every day. The lost water will soon come back quickly. Dropping 5 pounds is just for short-term purposes that help your waist appear slimmer. You can combine this short-term solution with long-term weight loss strategies.

Most of all, don’t engage with the scales. Checking them will only slow down your progress because you’ll be more focused on numbers than how you feel physically. As long as you commit to healthy eating habits, you’ll drop those 5 pounds in no time.


Losing 5 pounds in one day might seem impossible to achieve in such a short period. Better opt for a healthy weight loss. 1–2 pounds per week is a sustainable and achievable goal.

Find a weight loss program that works for you and makes you feel healthy!

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: April 7, 2023
6 min read 1584 Views 0 Comments

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