How To Lose 3 Pounds Overnight Safely & Naturally 2023 100%

Is it possible to lose 3 pounds or more overnight? Yes, it is and it can be done safely by naturally reducing the amount of water your body retains but make no mistake that the weight loss will be mostly temporary.

Anyone who follows my work knows that I am a staunch opponent of the idea of a quick fix, and the information in this article is far from being one of those so called quick and easy solutions to weight loss. What it is, however, is a safe and natural way to lose several pounds TEMPORARILY to fit nicely into that dress you would love to wear, look your best for that photoshoot, have a day at the beach or any occasion where it wouldn’t hurt to be just a few pounds lighter. It is not by any means going to ‘jump start’ your weight loss attempts, nor is it going to help promote the loss of body fat. That calls for a long term and lifestyle based approach of proper diet and regular exercise of adequate intensity which will always be the way to lose weight and keep it off as the mechanisms of human biology aren’t changing anytime soon, regardless of how badly we would like it to do so. Some might ask why would a strong proponent of lifestyle based weight loss write an article on how to quickly shed a few pounds and the answer is pretty straightforward. I have stood silently by for a long time watching people destroy themselves with all manner of quick fixes. From diuretics to enemas, from starving themselves with no food or zero carbohydrate diets, to extreme water depletion combined with excessive amounts of exercise. All unhealthy methods that do bring about rapid weight loss- but only temporarily so and always come at a cost to your overall health and well-being. There are, however, natural and safe ways to lose 5-7 pounds overnight, tricks of the trade as you might call them that I have used myself and with my clients who range from bodybuilders and fitness models to actors and actresses over the years to prepare for photoshoots, guest appearances and such. There are no side effects, no pills or powders and I will map out the steps for you and also explain why it works. Thanks for reading and if you know someone who would benefit from this article, do be sure to forward it to them.

How to Lose 3 Pounds Overnight- Who It’s For & What Should You Expect

Before we go into the details of how to lose 3-5 pounds overnight I should first explain that the results will vary based on your body weight, body fat percentage, and degree of overall muscle mass. 

The lower your body fat the more pronounced the effect will be as it works around the idea of removing as much excess water as possible from your body and so the leaner you are to begin with, the more of a dramatic difference it will make. Thus someone at 12%-15% body fat will see far more of a difference than let’s say someone with 25% body fat or higher (see my article on What Different Body Fat Percentages Look Like for a point of reference)- however all parties will experience some weight loss in the range of 3 pounds to as much as 7 pounds depending on their prior dietary norms. 

That said, while this method offers a small fix, it is still always in your best interest to be as lean as possible from regular exercise and proper diet to be able to reap the most benefits from this method. Note that the emphasis is on removing EXCESS water as too much water depletion will result in dangerously low levels of essential minerals which can bring about severe muscle cramps, decreased muscle contractility, and in extreme cases can bring about arrhythmia and respiratory paralysis.  The methods described below do not rely on any extreme means of fluid removal, however, as always you should consult your physician before attempting any type of fluid manipulation and are not recommended for anyone with underlying medical issues or those on medication for hypertension or any other ailment. That said, here’s how you do it:

How To Lose  lbs Overnight- Step One: Limit Sodium Intake

The day before you need to drop those extra few pounds and look your very best, you first need to limit your sodium intake, which in my experience can help most people lose as much as 2 to 5lbs overnight without doing much of anything else. Especially if they have been consuming a high sodium diet. A low sodium diet means not adding any salt whatsoever to your food and avoiding not only foods that are salty to the taste such as canned soups, chips and salty snacks but also foods with added salt that might not be necessarily be salty to your taste buds. 

 One of the first early marketing discoveries in the food industry was that people eat more if salt is added to a food, especially if you reduce the fat or sugar content. As a result, food manufactures add salt to an array of foods that you might not think of as being high in sodium. Most breads, cold cereals, frozen foods, diet sodas, non-salt free canned vegetables, non-salt free seasonings, condiments and spaghetti sauce- (most of which you should not be eating in the first place if you are serious about healthy eating) might not taste salty, but are high enough in sodium that they should be avoided. 75% of the sodium in the American diet comes from processed foods and foods served in restaurants[1] so you should avoid eating out as well the day before unless you have access to food that you know for certain is 100% salt free such as sashimi with nothing on it.


Sodium is an essential mineral and it plays a key role in regulating the amount of water in your cells but if you consume more than your body needs it will cause your body to retain water- which most of us will experience as an increase on the scale and if you are lean enough- you will see a marked reduction in your overall muscle definition, especially in the abdominal area and in the lower body. Our body tries its best to maintain a ratio of sodium to water outside cell walls that is approximately the same as sea water, so when you consume a food or drink containing sodium, your body will hold on to water to maintain the ratio. To give you an idea of the effect, the 400 milligrams present in one gram of table salt would result in a fluid retention of 4.4 kilograms- or 2 pounds to maintain a sodium/water balance. So it makes sense that if you want to keep your weight down and skin tight that you keep your sodium levels low. (See my Article 5 Ways To Deal With Lose Skin After Weight Loss for more on the importance of a low sodium diet).

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We only need between 180 and 1,500 milligrams of sodium a day to maintain good health, [1, 2,3] which most of us will reach or slightly exceed EVEN if we consume foods that have no added salt to them whatsoever as sodium is present in almost everything we eat. Following a strict salt-free diet I still take in between 1,200 and 1,400 milligrams of sodium a day- so you don’t have to ever worry about not getting enough. That said, according to the American Heart Association, 98% of Americans ingest more sodium than they should[1], with the average intake being more than 3,400 milligrams a day and anything over 2,300 milligrams is considered unsafe[1,2,3] Regardless of what you might read in fitness magazines and in the bodybuilding circles about high sodium intakes making for better pumps and a more vascular appearance the truth of the matter is that reducing sodium intake also reduces blood pressure and higher sodium intakes are strongly associated with greater risk of incident stroke, fatal stroke and fatal coronary heart disease.[4,5]
 
To get rid of extra fluid brought on by a high sodium intake the usual procedure is to simply drink more water. A simple solution that flushes out the excess sodium and returns water levels in your body to normal but we are going a bit further as you will see.

How To Lose 3 Pounds Overnight- Step Two: Have A Large Helping Of Watermelon

Watermelon is high in fructose and very sweet and you might think that a having a large serving would wreak havoc on your insulin levels, as it does indeed have a high glycemic index. However, because watermelon is made up mostly of water it has a very low glycemic load, which means that sugar from eating it is slowly absorbed into your body and does not cause the type of insulin spikes typical with the consumption of very sweet foods. (See my article here about Glycemic Index & Glycemic Load- Understanding The Differences). Because of the high water content, watermelon also works as a natural diuretic and a larger than normal serving of 4-6 cups an hour or two before bed will most certainly make you spend the night going to the bathroom and in the process rid you of any excess sodium and water your body might be retaining. Why not just drink more water before bed to have the same effect? Well, watermelon has some attributes that help the process. Firstly it is high in potassium, which is critical for maintaining proper fluid balance as well and can be significantly depleted when your body loses a significant amount of water. Secondly, watermelon is high in the amino acids L-Citrulline and L-Arginine- which both have been shown to play a role in the reduction of high blood pressure and improving blood circulation.[8] Citrulline (which is derived from the Latin word for watermelon) is also converted to the amino acid arginine, which goes on to create nitric oxide in our bodies, a key compound that improves blood flow and healthy sexual response. Long before Viagra, I had several clients swear by the benefits of eating a large helping of watermelon at night and there is indeed some evidence of the role of nitric oxide as having such effect.[6,7] But we will leave that for another article!

Either way, if you can eat it all at once, then by all means do so, but you can spread it out over the course of the night as well as you don’t need to eat to the point where you feel uncomfortable. You will lose a significant amount of water overnight- and will have to wake up from time to time to use the bathroom. For most, these two steps should be more than enough to lose about 3-5 pounds, but if you are preparing for an event where you need your legs to look as tight as possible, or if you really need to lose as weight as possible overnight for a photoshoot or event, then you would move on to step three.

How To Lose 5 Pounds Overnight- Step Three: Sleep With Your Legs Higher Than Your Heart
The problem with trying to reduce your body’s excess water levels is that you have to contend with gravity to get all of it out. Fluid tends to build up in the extremities- hands, feet and ankles as a direct result of gravity and simply drinking more water or eating a large helping of watermelon won’t necessarily make you lose all of the excess water, especially in your lower body. To take care of this, you sleep with your legs elevated to a point where your legs are higher than your heart. Doing so naturally allows for excess fluid to drain out of your lower limbs and you will see a major difference in how your lower body looks overnight if you are lean enough. It does, however, increase the diuretic effect of eating the watermelon and so you can expect to wake up several times during the night to go to the bathroom if you implement all three steps. For those who easily fall asleep and stay asleep this might not be too bad, but light sleepers might want to take note as you might be a bit tired the next day from waking up frequently and for some, sleeping with their legs elevated can be a bit of a challenge. Nevertheless, you should expect to lose 5 to as much as 7 pounds from using all three steps overnight- a safe and natural method with no side effects or questionable pills or powders to purchase.
Losing 5 Pounds Overnight- How Long Does It Last

The loss of water overnight can come with a loss of essential minerals such as potassium. This can lead to painful muscle cramps and so it is best advised that you eat fruits and vegetables high in potassium the next day such as sweet potatoes, peas, beans and greens. 

On the day of your event you should also continue to keep your sodium levels low and drink water normally. The effects are usually most pronounced first thing in the morning, (so if you have a photo shoot try to schedule it in the early hours), and you will start seeing the numbers on the scale increase slightly as the day goes on. Staying off your feet with your legs elevated helps maintain the temporary weight loss as long as possible and if you keep your sodium intake low and your water intake high you might not completely regain the weight lost. If not, expect your weight to go right back to where it was if you aren’t following a low sodium diet. Doing the three steps several days in a row won’t work to help you lose much extra weight either and the more you do it the less effective it seems to be- so save it only for those times when you really need it! As I mentioned earlier, this isn’t a substitute for proper diet and regular exercise, which over time can get you to a place where you don’t need to worry about how to lose 5-7 pounds overnight in the first place. Thanks for reading and I hope this article helps you out and keeps you on the path towards long term weight loss.

Overnight weight loss tricks

Night-time is a vital part of the day for winding down and de-stressing. Following a good night-time schedule and getting quality sleep goes a long way in losing weight.

However, it is essential to remember that weight loss is something that won’t happen overnight. It is more long-term and takes consistency. Here are a few tips you can do at night to lose weight and fat in the long run.

The weight loss achieved overnight will only eliminate the water weight and not the stored fat. This water weight is eventually regained and serves no purpose in terms of health.

Fat loss requires consistent effort. Most weight-loss strategies focus on diet and exercise, but research indicates that quality sleep is a vital factor that influences weight.

8 daily habits that will help you lose weight while you sleep
  1. Get enough sleep. ...
  2. Don't be a cardio junky. ...
  3. Do bodyweight exercises. ...
  4. Add hand or ankle weights to your walk. ...
  5. Forward fold for 5 minutes. ...
  6. Sleep in a cooler and darker environment. ...
  7. Eat on a schedule. ...
  8. Eat a small dinner.

Best Exercises for Weight Loss

Estimates state that around half of all American adults attempt to lose weight every year (Trusted Source). Aside from dieting, exercising is one of the most common strategies employed by those trying to shed extra pounds. It burns calories, and this plays a key role in weight loss. In addition to helping you lose weight, exercise has many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases (Trusted Source,Trusted Source). Here are the 8 best exercises for weight loss.

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1. Walking

Walking is one of the best exercises for weight loss — and for good reason. It’s a convenient and easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment. Also, it’s a lower-impact exercise, meaning it doesn’t stress your joints. According to Harvard Health, a 155-pound (70-kg) person burns around 175 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h). A 12-week study of 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively (6Trusted Source). It’s easy to fit walking into your daily routine. To add more steps to your day, try walking during your lunch break, taking the stairs at work, or taking your dog for extra walks. To get started, aim to walk for 30 minutes 3–4 times a week. You can gradually increase the duration or frequency of your walks as you become more fit.
2. Jogging or running
Jogging and running are great exercises to help you lose weight.Although they seem similar, the key difference is that a jogging pace is generally between 4–6 mph (6.4–9.7 km/h), while a running pace is faster than 6 mph (9.7 km/h).Harvard Health estimates that a 155-pound (70-kg) person burns approximately 288 calories per 30 minutes of jogging at a 5 mph (8 km/h) pace or 360 calories per 30 minutes of running at a 6 mph (9.7-km/h) pace .What’s more, studies have found that jogging and running can help burn visceral fat, commonly known as belly fat. This type of fat wraps around your internal organs and has links to various chronic diseases like heart disease and diabetes (7Trusted Source, 8Trusted Source, 9Trusted Source).Both jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To get started, aim to jog for 20–30 minutes 3–4 times per week. If you find jogging or running outdoors hard on your joints, try running on softer surfaces like grass. Also, many treadmills have built-in cushioning, which may be easier on your joints.
3. Cycling
Cycling is a popular exercise that improves your fitness and can help you lose weight.Although cycling is traditionally an outdoor activity, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors.Harvard Health estimates that a 155-pound (70 kg) person burns around 252 calories per 30 minutes of cycling on a stationary bike at a moderate pace or 288 calories per 30 minutes on a bicycle at a moderate pace of 12–13.9 mph (19–22.4 km/h) (5).Not only is cycling great for weight loss, but studies have found that people who cycle regularly have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death, compared with those who don’t cycle regularly.Cycling is great for people of all fitness levels, from beginners to athletes. Plus, it’s a non-weight-bearing and low impact exercise, so it won’t place much stress on your joints.
4. Weight training
Weight training is a popular choice for people looking to lose weight. A 155-pound (70-kg) person burns roughly 108 calories per 30 minutes of weight training. Also, weight training can help you build strength and promote muscle growth, which can raise your resting metabolic rate (RMR), or how many calories your body burns at rest (12Trusted Source).One 6-month study showed that simply doing 11 minutes of strength-based exercises 3 times per week resulted in a 7.4% increase in metabolic rate, on average. In this study, that increase was equivalent to burning an additional 125 calories per day (13Trusted Source).Another study found that 24 weeks of weight training led to a 9% increase in metabolic rate among men, which equated to burning approximately 140 more calories per day. Among women, the increase in metabolic rate was nearly 4%, or 50 more calories per day (14Trusted Source).In addition, studies have shown that your body continues to burn calories many hours after a weight-training workout, compared with aerobic exercise (15Trusted Source).
5. Interval training
Interval training, more commonly known as high intensity interval training (HIIT), is a broad term for short bursts of intense exercise that alternate with recovery periods.Typically, a HIIT workout lasts 10–30 minutes and can burn many calories.One study of 9 active men found that HIIT burned 25–30% more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill (16Trusted Source).That means HIIT can help you burn more calories while spending less time exercising.Furthermore, numerous studies have shown that HIIT is especially effective at burning belly fat, which has links to many chronic diseases..HIIT is easy to incorporate into your exercise routine. All you need to do is choose a type of exercise, such as running, jumping, or biking, and your exercise and rest times.For example, pedal as hard as you can on a bike for 30 seconds, followed by pedaling at a slow pace for 1–2 minutes. Repeat this pattern for 10–30 minutes.
6. Swimming
Swimming is a fun way to lose weight and get in shape.Harvard Health estimates that a 155-pound (70-kg) person burns approximately 216 calories per half-hour of swimming.How you swim appears to affect how many calories you burn. One study on competitive swimmers found that the most calories were burned during the breaststroke, followed by the butterfly, backstroke, and freestyle (19Trusted Source).One 12-week study in 24 middle-aged women found that swimming for 60 minutes 3 times per week significantly reduced body fat, improved flexibility, and reduced several heart disease risk factors, including high total cholesterol and blood triglycerides (20Trusted Source).Another advantage of swimming is its low impact nature, meaning it’s easier on your joints. This makes it a great option for people who have injuries or joint pain.
7. Yoga
Yoga is a popular way to exercise and relieve stress.While it’s not commonly thought of as a weight loss exercise, it burns a fair amount of calories and offers many additional health benefits that can promote weight loss.Harvard Health estimates that a 155-pound (70-kg) person burns around 144 calories per 30 minutes of practicing yoga. A 12-week study of 60 women with obesity found that those who participated in two 90-minute yoga sessions per week experienced greater reductions in waist circumference than those in the control group — by 1.5 inches (3.8 cm), on average (21Trusted Source).Additionally, the yoga group experienced improvements in mental and physical well-being. Aside from burning calories, studies have shown that yoga can teach mindfulness and reduce stress levels. (22Trusted Source).Most gyms offer yoga classes, but you can practice yoga anywhere. This includes from the comfort of your own home, as there are plenty of guided tutorials online.
8. Pilates
Pilates is a great beginner-friendly exercise that may help you lose weight.According to a study sponsored by the American Council on Exercise, a person weighing around 140 pounds (64 kg) would burn 108 calories at a 30-minute beginner’s Pilates class or 168 calories at an advanced class of the same duration. Although Pilates may not burn as many calories as aerobic exercises like running, many people find it enjoyable, which makes it easier to stick to over time. An 8-week study in 37 middle-aged women found that performing Pilates exercises for 90 minutes 3 times per week significantly reduced waist, stomach, and hip circumference, compared with a control group that did no exercise over the same period (24Trusted Source).Other than weight loss, Pilates may reduce lower back pain and improve your strength, balance, flexibility, endurance, and overall fitness level (25Trusted Source, 26Trusted Source).If you’d like to give Pilates a go, try incorporating it into your weekly routine. You can do Pilates at home or at one of the many gyms that offer Pilates classes.To further boost weight loss with Pilates, combine it with a healthy diet or other forms of exercise, such as weight training or cardio.
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Best Foods to Help You Lose Weight
  • Beans. Inexpensive, filling, and versatile, beans are a great source of protein. ...
  • Soup. Start a meal with a cup of soup, and you may end up eating less. ...
  • Dark Chocolate. Want to enjoy chocolate between meals? ...
  • Pureed Vegetables
  • Yogurt with berries
  • Nuts
  • Apples
  • Yogurt.
  • Grapefruit

The Best Weight Loss Drinks
  1. Green Tea. Share on Pinterest. ...
  2. Coffee. Coffee is used by people around the world to boost energy levels and lift mood. ...
  3. Black Tea. Like green tea, black tea contains compounds that may stimulate weight loss. ...
  4. Water. ...
  5. Apple Cider Vinegar Drinks. ...
  6. Ginger Tea. ...
  7. High-Protein Drinks. ...
  8. Vegetable Juice.

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FAQs

Q. What helps lose weight overnight?

A. It is impossible to lose weight overnight. As we know, our bodies contain approximately 60% of water, and the weight contributed by it is known as water weight. You can lose this water weight, but you cannot lose fat overnight. Any weight loss requires a long-term commitment to a proper lifestyle.

Q. How can I lose my belly fat overnight?

A. You must first understand that target fat loss does not exist. When you have a calorie deficit, your body decides where it wants to lose fat. It could be coming from your thighs, belly, or back. It gets primarily determined by genetics and, to a lesser extent, by hormones. However, it is also impossible to lose fat overnight. If you want to lose fat, a consistent effort is required.

Q. What drink burns fat while you sleep?

A. Certain beverages, such as coffee, and green and black tea, can help boost your metabolism. However, these might not be the choice of drink before sleep as the beverages mentioned above are stimulants and may interrupt your sleep. Water, however, is known to increase metabolism. It will help you burn fat.

Q. How can I lose 2 pounds overnight?

A. It is not possible to lose fat overnight. But, you can lose water weight. It is possible to do so by avoiding water. However, it isn’t beneficial as you regain all the weight once you are hydrated.

Q. What is the drink that melts belly fat?

A. It is well known that losing fat from the targeted region is impossible. However, we can use a few drinks like matcha, green tea, coffee, apple cider vinegar, and black tea to boost your metabolism, which may lead to fat loss.

Q. What is the simple evening ritual for weight loss?

A. Your evening routine should help you de-stress and feel rested. Plan your next day while engaging in a relaxing hobby such as gardening or painting. Play soothing music. In the evening, avoid caffeinated beverages, and one hour before going to bed, avoid using electronics.

Q. What foods make you skinny?

A. There are no specific foods that make you skinny. It would be best to burn more than you consumed to lose weight. However, complex foods help you feel full and ensure lesser calorie consumption. It includes fruits, whole grains, and vegetables. You should eat more nutrition-dense foods over energy-dense foods.

Q. What burns fat faster?

A. A calorie deficit will enable you to burn fat. It will help if you burn more calories than you consume or consume fewer calories than you burn. Cardio is an excellent way to burn your calories. Activities like skipping, dancing, running, jogging and swimming are cardiovascular exercises. You can also try resistant training, which contributes to fat loss. Watch your calories and get good sleep.

Q. Do you lose weight when you poop?

A. Yes, you lose a little bit of weight when you poop. However, we do not lose fat this way. We mostly get rid of undigested food and water while pooping. Weight loss does not matter if you still have unhealthy fat. Hence the weight lost during pooping doesn’t matter.

Q. Do I lose weight when I pee?

A. Yes, you do lose weight when you pee. However,  when you drink water, you regain it. These variations are caused by water weight. Furthermore, when we pee, there is no discernible change in our fat percentage.

Q.How can I lose water weight in 24 hours?

4 ways to lose water weight immediately
  1. Drink more water. It might be a little difficult to believe but drinking more water can actually help you shed water weight. ...
  2. Reduce intake of salt. Too much salt or sodium in your diet may be contributing to water retention. ...
  3. Consume fewer carbs. ...
  4. Exercise.

Q.How can you lose 3 pounds in a day?

  1. Step 1: Drink lots of Water. You'll know you're drinking enough if you're going to the bathroom every 45 minutes. ( ...
  2. Step 2: Drink Green and/or Unsweetened Herbal Tea. ...
  3. Step 3: Eat High Fiber Alkaline Boosting Foods. ...
  4. Step 4: Sweat. ...
  5. Step 5: Secret Weapons (Have an Ace up your sleeve!)

Q.How to lose 3 pounds quickly?

How To Lose 3 Pounds In 2 Days With 4 Important Tips
  1. Drink Lots Of Water.
  2. Pro Tip: This means eliminating sodas, energy drinks, and anything else that may have carbonation. ...
  3. Eat More Vegetables.
  4. Pro Tip: Avoid snacks, sugars, sweeteners, and sodium. ...
  5. Set Realistic Goals