Expending more energy doesn't have to be tiresome, in fact adding in 3-5 x 45-minute walks per week will significantly aid in fat loss given a consistent energy intake. hydrate athlete with a gut full of fibre can lose about 3% of their body weight in the 3 days before weigh-in, so using the example above, the 70kg athlete (previously 4. Use your arms. Keep your elbows bent at 90 degrees, your wrists and hands neither floppy nor rigid and move your arms backwards and forwards slightly across your body. ' A strong-arm motion can Four days out from the weigh-in, start drinking two gallons of water per day. 16 hours before the weigh-in, stop drinking water. The night before the weigh-in have a small, low-carbohydrate, and no-sodium dinner. Take a hot bath, go to bed wearing clothes, and sleep under the blankets. Wake up, weigh yourself. For those with 10 kilograms or less to lose, expecting losses of just 1/2 a kilo each week is reasonable after the initial kilo or so drop courtesy of fluid loss. For those with more to lose, 1/2-1kg a week is a reasonable expectation, after the initial few kilos of fluid loss. Lose only 1 or 2 pounds a week is one of the biggest lies in nutrition. How stupid would our bodies be if, during times of famine, we lost say 5 or so pounds in a week, they shut down. When you're 15 percent bodyfat and under, yes 1 or 2 pounds a week is suggested. Anything above that, you can pretty much lose as much as your body lets you. You can safely lose 2kg in one week. Image: Getty. More from Health It is possible to lose weight quickly and safely, and keep it off. You know the best bit? You don't even have to hit the gym. When you consider that a sack of potatoes weighs in at 2kg, imagine how amazing it would feel to be 2kg lighter this time next week. oo00oo. 10. 2kg of fat is equivalent of 15400 kcal, so in order to lose that weight in 4 weeks, you need to consume 550 fewer calories than you expend each day. So calculate, using one of many online calculators, roughly how many calories you must consume to maintain your weight, and then subtract 550 from that number then just make sure you Losing 2kg per week I'm not going to worry about that in your first month. We lose a lot of water. But from here on out, try to keep this to 1 kg per week. There is no merit in fast, unhealthy weight loss. We should not trade one health concern for another one (malnutrition, clogged gall bladder, muscle wasting). 1. Take an epsom salt bath 2 to 3 times a week. Epsom salt naturally flushes your body of toxins and excess water that cause you to bloat. Soaking in an epsom salt bath before bed will help you achieve your goal of losing weight overnight. Fill your bathtub with warm water and mix in 2 cups (500 ml) of Epsom salt. Boxers cut the final few pounds before hitting the scale by exercising at a vigorous pace. Since the majority of your body weight comes from fluids, you can drop weight rapidly by running on a treadmill in sweats, cycling in a sauna or doing sprints with trash bags on your body to retain body heat. These methods are extreme and often leave ClXoxT.