How to Lose Weight in 3 Days

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1 Following a “Fad” Diet for Short-Term Results

2 Shedding Water Weight for Short-Term Results

3 Beating Bloat

4 Making Better Food Choices for Long-Term Results

5 Increasing Physical Activity for Long-Term Results

Workout Plan, Foods to Eat and Avoid, and Fad Diets to Avoid

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Co-authored by Adam Shuty and Bailey Cho

Last Updated: November 7, 2025 Fact Checked

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Maintaining a healthy weight is an ongoing, life-long pursuit. But sometimes you want to shed a few pounds quickly, whether it's to meet a weight requirement, feel better in a bikini, or fit into your dream wedding dress. There’s only so much you can safely do in 3 days to slim down, but you can take off some extra weight in a short period by following a fad diet or taking measures to reduce water weight and bloating. To really shed calories, burn fat, build muscle, and achieve long lasting results, you’ll have to implement larger dietary and lifestyle changes.

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Method 1

Method 1 of 5:

Following a “Fad” Diet for Short-Term Results

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1. 
   1
   Try the “3-Day Diet.” The 3-Day Diet, also referred to as The Military Diet, is a three-day diet plan with a strict breakfast, lunch, and dinner regimen. Proponents of this method recommend following the meal plan as closely as possible, and then returning to a more normalized 1,500-calorie diet for the remainder of the week.

   • Breakfast for day 1 consists of:
   • 1 cup (240 mL) of coffee or tea
   • 1 slice of toast, preferably whole wheat
   • 2 tablespoons (30 mL) of peanut butter
   • 1/2 of a grapefruit
   • Lunch for day 1 consists of:
   • 1 cup (240 mL) of coffee or tea
   • 1 slice of toast, preferably whole wheat
   • 1/2 a cup (100 g) of tuna
   • Dinner for day 1 consists of:
   • 3 oz (85 g) of any meat
   • 1 cup (340 g) of green beans, steamed or raw
   • 1/2 of a banana
   • 1 small apple
   • 1 cup (8 oz) of vanilla ice cream
   • Breakfast for day 2 consists of:
   • 1 egg, cooked however you prefer
   • 1 slice of toast, preferably whole wheat
   • ½ of a banana
   • Lunch for day 2 consists of:
   • 1 hard-boiled egg
   • 1 cup (8 oz) of cottage cheese
   • 5 saltine crackers
   • Dinner for day 2 consists of:
   • 2 hot dogs (without any hot dog buns)
   • 1 cup (340 g) of broccoli
   • 1/2 cup (170 g) of carrots
   • ½ of a banana
   • 1/2 cup (4 oz) of vanilla ice cream
   • Breakfast for day 3 consists of:
   • 1 small apple
   • 1 slice of cheddar cheese
   • 5 saltine crackers
   • Lunch for day 3 consists of:
   • 1 egg, cooked however you prefer
   • 1 slice of toast, preferably whole wheat
   • Dinner for day 3 consists of:
   • 1 cup (227 g) of tuna
   • 1/2 of a banana
   • 1 cup (8 oz) of vanilla ice cream
2. 
   2
   Consider a 3-day fast. Some people believe that only drinking water for 3 days can improve your metabolic health and lose fat quickly.

   • This form of “forced starvation” depletes your energy reserves (in the form of glycogen), which can help you lose water weight.
   • Warning: Fasting can be harmful, especially for young or elderly people, or for those with health problems. If you’re seriously considering a 3-day fast, consult your doctor first.
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Method 2

Method 2 of 5:

Shedding Water Weight for Short-Term Results

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1. 
   1
   Hold the salt. Excess sodium in your diet causes your body to retain water, so cut back on salt and processed food.

   • The American Heart Association recommends no more than 2,300 mg of sodium a day, with an optimal goal of no more than 1,500 mg a day for most adults.
   • Avoid canned and prepackaged foods, including bottled sauces and dressings. They are packed with sodium.
   • Cut down on regular and processed cheese, as well as cheese spreads and sauces.
   • Drop deli meats and cold cuts. These are also packed with sodium.
   • Reduce the amount of salt you use when cooking.
2. 
   2
   Drink water. It’s important to stay hydrated for your overall health, and some studies show that drinking water before meals may help you lose weight.

   • In general, men should drink 15.5 cups (3.7 liters) of water per day, while women should aim for 11.5 cups (2.7 liters) of water per day.
   • Add lemon juice to your water. Lemon juice can act as a digestive aid and diuretic, which may help you lose weight.
   • Go for that second cup of coffee or tea. Both drinks are diuretics, which means they increase urine production.
3. 
   3
   Get 7-9 hours of sleep at night. Besides sodium, elevated levels of cortisol can cause weight gain, especially around the abdomen.

   • Keep your cortisol levels in check by aiming for 7-9 hours of sleep a night.
   • Try scaling back on your exercise activities for 3 days. Exercise can actually elevate cortisol.
   • Exercise for about 30 minutes daily at a moderate intensity to reduce cortisol. Moderate-intensity activities include brisk walking, swimming, and cycling.
   • Relax and de-stress with calming tea, soothing music, meditation, and breathing exercises. These can help you chill out and bring down your cortisol levels.
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Method 3

Method 3 of 5:

Beating Bloat

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1. 
   1
   Take gas relief medication. While it is not recommended to turn to water shedding or “diet” pills, you can try taking over-the-counter medication, such as antacids or simethicones, to reduce excess air, gas, or other forms of intestinal bloat.
2. 
   2
   Try a magnesium supplement. If you want to debloat your stomach, try taking a magnesium supplement to neutralize stomach acid and relax the stomach muscles.
3. 
   3
   Do abdominal stretches to help relieve gas. There’s no scientific evidence that doing yoga or stretches reduces bloating, but they may ease your digestive symptoms and lower stress.

   • Lay on your back and pull one knee at a time toward your chest. This puts pressure on the abdomen to aid digestion.
   • Focus on your posture, too. Try to sit and stand up straight, and don’t hunch over or crunch your stomach. This can cause your stomach to seize up and cramp.
4. 
   4
   Make some dietary changes. Changing what and when you eat can help you get rid of bloating.

   • Avoid gassy foods like beans, lentils, bran, dairy products containing lactose, and vegetables such as cabbage, broccoli, cauliflower, bok choy, and brussels sprouts.
   • Eat smaller meals, slowly, and more frequently throughout the day to avoid bloating.
   • Eat plenty of fiber.
   • Go for protein smoothies, yogurt, and low-sodium soups instead of solid food. Liquids are easier to digest and don’t fill your stomach as much as solid meals. Add potassium-rich bananas and hydrating watermelon to your diet to flush out belly-bloating sodium.
   • Avoid carbonated beverages and chewing gum. The bubbles in these drinks can make you bloated, and you ingest a lot of extra air when you chew gum.
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Method 4

Method 4 of 5:

Making Better Food Choices for Long-Term Results

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1. 
   1
   Don’t skip breakfast. It’s important not to skip meals if you’re trying to lose weight and keep it off. Focus on eating lean protein for breakfast, like an omelet or Greek yogurt, to jump-start your metabolism, stay fuller longer, and help you burn calories throughout the day.
2. 
   2
   Eat more vegetables. Eating fresh, fiber-rich vegetables as part of your meals and snacks can curb hunger and help you eat less throughout the day.
3. 
   3
   Drink lots of water. Skip sugary drinks and stick to plain water.

   • Drink 2 cups (16 oz) of water before every meal to help you eat less. This can speed up your metabolic rate and help to curb overeating.
   • Men should drink 15.5 cups (3.7 liters) of water per day, while women should drink 11.5 cups (2.7 liters) of water per day.
   • Try infusing your water with non-sugary flavor sources, like fresh mint, basil, or cucumber slices, to improve the taste.
4. 
   4
   Avoid liquid calories. High-calorie drinks are dangerous because you can end up consuming more calories than you realize. Try to limit regular sodas, fruit drinks, sports drinks, energy drinks, sweetened waters, and flavored coffees.
5. 
   5
   Cut back on processed foods. Processed and refined foods are high in unhealthy fats, added sugars, and calories. They offer few nutritional benefits, which can hinder weight loss.

   • Pay attention to food labels and avoid products with solid, trans, and saturated fat, as well as added sugars.
   • Eliminate fast food and refined grains (such as white bread), which are often loaded with fat and added sugars.
   • Limiting salt and starches can help you reduce fluid retention and shed water weight, which is great for slimming down.
6. 
   6
   Control your food portions. It’s just as important to consider how much food you’re eating, in addition to what kinds of foods you’re eating.Try to cut back on your portions to save calories, and follow these basic guidelines for portion control:

   • Eat 1-2 servings or 5.5 oz equivalents of protein daily.
   • Eat 3-6 ounces of grains daily (at least half of total grains should be whole grains).
   • Eat 2 cups of fruit daily.
   • Eat 2.5 cups of vegetables daily.
   • Consume 3 cups of nonfat or low-fat dairy.
   • Consume no more than 9 teaspoons of oils daily (opt for polyunsaturated and monounsaturated liquid plant oils).
7. 
   7
   Eat smaller meals more often. Instead of having a few big meals a day, spread your food into several smaller meals. This may speed up your metabolism and help you burn more calories.
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Method 5

Method 5 of 5:

Increasing Physical Activity for Long-Term Results

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1. 
   1
   Focus on cardio. Cardiovascular exercises, like running, swimming, and aerobics, can help you lose weight and keep it off.

   • Always consult your doctor before you begin a new exercise (or diet) routine.
   • Try adding HIIT (high-intensity interval training) to your workout to burn more calories. It involves several minutes of high-intensity activity followed by short periods of low-intensity activity or rest.
   • Aim for 150 minutes of moderate aerobic activity a week or 75 minutes of vigorous aerobic activity a week to lose weight.
2. 
   2
   Engage in weight-lifting. Lifting weights can help you burn fat, without losing lean muscle mass. With 30 minutes of weight training, you can burn 180-250 calories.

   • You can use resistance machines at the gym, or simply work out with dumbbells at home.
   • Don’t go crazy when you first start to lift weights. You don’t want to injure yourself. Instead, start with some basic weight-lifting techniques or work with a personal trainer.
3. 
   3
   Go for max calorie burn. If you cut about 500 calories a day from your usual diet, you can expect to lose around ½ to one pound a week. If you don’t change anything about your current food intake but walk briskly for 30 minutes, 5 days out of the week, you can expect to lose one pound a week.
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Workout Plan, Foods to Eat and Avoid, and Fad Diets to Avoid

3 Day Workout Plan to Lose Weight

Foods to Eat and Avoid to Lose Weight in 3 Days

Fad Diets to Avoid

Expert Q&A

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• Question

  Is it possible to lose weight in 3 days?

  

  Adam Shuty
  Certified Strength & Conditioning Specialist

  Adam Shuty is a Certified Strength and Conditioning Specialist and owner of ATOMIC Total Fitness, a fitness training studio in New York, New York. With over 15 years of experience, Adam specializes in weightlifting, strength and conditioning, and martial arts. Adam holds a BS in Industrial Engineering from Virginia Polytechnic Institute and State University. In 2014, Adam appeared on the Live With Kelly and Michael Show as one of the top five fitness instructors in the country.

  

  Adam Shuty

  Certified Strength & Conditioning Specialist

  Expert Answer

  You can lose up to 3 pounds in a week, but that's really the max anyone should lose if they're following a healthy weight-loss regimen.

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  Thank you for your feedback.
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  Not Helpful 19 Helpful 12
• Question

  I was 101 kg, got down to 82 kg, but I am up to 84 kg now. How can I lose 8 kg more quickly?

  

  Michele Dolan
  Certified Fitness Trainer

  Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

  

  Michele Dolan

  Certified Fitness Trainer

  Expert Answer

  Without knowing whether 84 kg is a healthy weight for you, it is difficult to suggest a course of action. However, plateaus are common after weight loss, so it is super important to hold the course and do not drop off the healthy eating or exercise. Your body may be trying to re-adjust to your new weight and that may take time.

  Thanks! We're glad this was helpful.
  Thank you for your feedback.
  If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow

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  Not Helpful 14 Helpful 35
• Question

  How do I go on a diet to lose weight quickly?

  

  Michele Dolan
  Certified Fitness Trainer

  Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

  

  Michele Dolan

  Certified Fitness Trainer

  Expert Answer

  You can try the methods described above, however remember this - if it took 2 years to put the weight on - you cannot expect to take it off in 2 days. Patience and perseverance with a healthy diet, low in sugar with moderate calorie intake combined with daily exercise is the only truly healthy way to lose the weight and keep it off.

  Thanks! We're glad this was helpful.
  Thank you for your feedback.
  If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow

  Yes No

  Not Helpful 12 Helpful 25

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Tips

• According to the National Institute of Health, adult men and women (19-50 years old) should consume 1,000 mg of calcium per day.
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• Calcium is found in many foods, such as milk, yogurt, cheese, canned sardines, canned salmon, kale, broccoli, and Chinese cabbage (bok choy). You can also find it in many multivitamins and mineral supplements.
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• Eating enough protein is essential for losing weight, plus gaining muscle and staying healthy. Protein helps you feel full longer, so swap out your carbohydrate-based snacks (like chips and bread) for protein-packed ones (like beef jerky, nuts, or Greek yogurt).
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Warnings

• Avoid crash diets and focus on making lasting lifestyle changes to your diet and exercise. This will help you lose and keep off weight for much longer than 3 days.
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• Always consult your doctor before starting a new diet, exercise, supplement, or medication.
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