1. Severe Water Restriction
What it is: Drastically cutting water intake or using methods to flush out fluids.
Why it “works”: Less fluid retention = lower number on the scale.
Health risks: Dehydration, fatigue, low blood pressure, confusion, kidney or heart failure.
2. Extreme Low-Carb Dieting
What it is: Eating fewer than 20–30g of carbs/day.
Why it “works”: Depletes glycogen (stored carbs) and the water bound to it.
Health risks: Weakness, irritability, reduced endurance, potential cognitive and heart issues.
3. Excessive Sweating Techniques
What it is: Intense exercise, saunas, sweat suits, hot yoga.
Why it “works”: Rapid water loss through sweat.
Health risks: Loss of electrolytes like sodium/potassium, leading to cramps, arrhythmia, or worse.
4. Extreme Calorie Cutting or Fasting
What it is: Consuming only 500–800 calories/day.
Why it “works”: Emptying digestive tract and using up stored glycogen.
Health risks: Nutrient deficiencies, weakened immunity, slowed metabolism, gallstones.
5. Diuretics or Laxatives
What it is: Pills or teas to increase urination or bowel movements.
Why it “works”: Rapid water loss.
Health risks: Severe electrolyte imbalance, heart issues, kidney damage, even death.
🧊 Why It’s Mostly Water — Not Fat
Rapid scale drops mostly reflect:
Water loss
Empty digestive contents
Glycogen depletion
True fat loss happens slowly:
➡️ 0.5–1 kg (1–2 pounds) per week is safe and realistic.
✅ A Safer, Smarter Way to Lose Weight
Aim for 0.5–1 kg/week.
Eat whole foods: vegetables, lean protein, healthy carbs.
Stay hydrated.
Exercise regularly: combine cardio + strength training.
Sleep well and manage stress.
💬 Final Word
Dropping 5.5 kg in 3 days might help you fit into an outfit — but it’s a risky gamble with your health.
The weight often comes right back, and the damage to your body may last longer.
Real wellness doesn’t come from shortcuts.
Choose sustainability. Choose health. Choose yourself.
