Aim for 64 ounces a day (it's a good goal for all of us, even if specific needs vary) and of course, skip the soda.
For weight loss purposes, your weight and activity levels govern how much water you should drink. In general, you should drink between half an ounce to an ounce every day for every pound you weigh.
To lose 10 pounds in 3 days would mean decreasing your calorie intake by 35,000 calories in just 3 days! The Academy of Nutrition and Dietetics recommends a slow and steady weight loss of no more than 1/2 to 1 pound a week. Otherwise you are losing muscle and water, as well as weakening your bones.
You can lose up to 20 pounds of water weight in one week after modifying your diet and starting an exercise routine. Trinh Le, MPH, RD, claims that up to five pounds of water may be shed in a single day.
Fast weight loss, such as losing 10 pounds in a week, is possible — but it's usually not worth it. In fact, it could be detrimental to your physical and mental health. In reality, plans and programs that promise rapid weight loss or extreme results are best avoided.
But on average, you should lose 10 pounds in exactly 5-6 weeks for a healthier and more achievable estimate. This means that you lose around 2 pounds per week, which is in line with the CDC's recommendation for safe weight loss at a rate of 1–2 pounds per week, a sustainable goal.
A 500-calorie diet may be beneficial in the very short-term for people with obesity, or as a pre-operative measure. However, people just looking to lose weight should try making sustainable diet and lifestyle changes, such as increasing their vegetable intake in all meals.
Weight decreases as a change in muscle, fat and water. Fat mass doesn't change quickly, but you can lose as much as five pounds of water in a day. The average 24-hour urine loss is about 1.8-4.4 pounds because water is heavy. By contrast, it's virtually impossible to burn off a pound of fat in a day.
It can help with weight loss
Fasting one or two days a week may be a way for you to consume fewer calories over time. You may find this easier to do than cutting back a certain number of calories every day. The energy restriction from a 24-hour fast may also benefit your metabolism, helping in weight loss.
Drinking more water may help with weight loss by temporarily increasing your metabolic rate. Most of our metabolic processes take place in the presence of water. Water helps in the digestion of food and consequently, helps burn more calories. This will lead to losing belly fat.
Not only is it impossible to lose 5 pounds within 24 hours, but also very dangerous to your health. Instead of looking for such methods, try to aim at losing 5 pounds gradually and healthily. All it takes is focusing on a calorie deficit, exercising regularly, eating healthy, and perhaps, trying a fast.
Drinking Water Curbs Cravings
A third benefit to drinking a gallon of water each day is that water consumption helps curb hunger cravings, and without as much appetite for snacks or second helpings, you might even see some weight loss.
Losing 10 pounds in a month is a very realistic goal. In fact, most dietitians will recommend that you make this your weight loss goal, because it allows you to lose weight at a healthy pace.
Simply choose from the meals and snacks below to customize your "lose 10 pounds in a month" diet plan for a total of 1,500 calories a day. With a pretty strict plan, you can reasonably expect to lose 8 to 10 pounds in one month, but that doesn't apply if you're already on a low-calorie diet to begin with.
In terms of how your body looks, “it usually takes 4 weeks for your friends to notice weight loss, and 6–8 weeks for you to notice,” says Ramsey Bergeron, a certified personal trainer. “Your friends who don't see you every day are much more likely to see a change than someone you're around all the time,” he adds.
The magic number of calories bandied about for decades has been 3,500—subtract that number from your diet or burn off 3,500 calories more than what you consume, and you'll lose 1 lb.