Welcome to my step by step guide on how to lose 5 pounds in 2 days (or faster).

In this guide, I'll tell you exactly what you can do to lose as much weight as possible in just 2 days.

As you'll see, it can be done with completely natural methods (without doing anything too crazy or too dangerous).

Fast weight loss results are totally possible, even without you endangering your health in the process.

Before we get started, take a quick look at everything I'll cover in this guide:

Eat less or no sodium

If you want to lose 5 pounds in 2 days, this is the very first thing you need to do, because it's definitely one of the easiest wins you can get.

How does this work?

You see, all the sodium you eat, binds a lot of body water to itself. So, if you eat too much sodium, you're gaining and holding on to a lot of extra water weight.

The bad news is, our modern diets contain way too much sodium. The good news is, staying away from sodium is an easy, easy way to lose quite a few pounds of water weight in just one or two days.

(To get a good idea of how much weight it's actually possible to lose by eating less or no sodium, check out my personal sodium weight loss experiment.)

On to the next tip that will help you drop at least 5 pounds in two days.

Eat low calorie vegetables and lean meats

This may not be the easiest thing for you to do, but if you want to lose as much weight as humanly possible in 2 short days, you should simply stop eating food.

If you're a healthy person, then your body will be more than capable of surviving without food for 48 hours.

So the only question is, can your mind handle it?

If the answer is no, then your best bet would be to stick with low calorie vegetables and maybe some lean meats.

The best type of drink to boost your fat loss

Like I said, going completely without food for 2 days won't be a problem.

But when it comes to drinking, you should keep your body properly hydrated at all times.

Preferably, by drinking plenty of water, at least 2 liters (2 quarts) throughout the day.

Water has no calories in it, and even if you drink too much of it, any extra water should leave your body within an hour or so.

Besides, water has been proven to boost a calorie burning process in your body called thermogenesis.

How much should you exercise?

Yes, exercise can skyrocket your weight loss results, especially if you combine it with all the stuff I've mentioned so far.

If you're looking to lose as much weight as humanly possible, then exercise as much as you can.

Though, to really laser-target that stubborn body fat, you should exercise at low intensity (if you can, do it at the perfect fat burning heart rate).

So instead of running (high intensity exercise) for 30 minutes, for example, try walking or jogging (low intensity exercise) for an hour or more.

The slower (and longer) you exercise, the more calories you'll burn off from your body fat reserves.

What's the most weight you can lose in 2 days?

As it turns out, it's actually possible to lose a lot more weight than "just" 5 pounds in 2 days.

In fact, in one of my extreme weight loss experiments (where I've used all the stuff I talk about in this article and more), I have done something quite amazing:

I have demonstrated it's possible to lose almost 20 pounds (9 kilograms) in just 24 hours!

But that other experiment is simply too extreme for me to recommend it to anyone.

So just stick with the stuff I recommend here, and you'll get beyond awesome results (while still staying perfectly safe).

How much body fat will you actually lose?

Well, two days simply isn't a whole lot of time.

And while you saw it's quite possible to lose a lot more than 5 pounds in 2 days, you won't be able to get rid of a whole lot of body fat in just 48 hours.

To be sure how much body fat you actually lost, you'd need to measure your body fat percentage.

But as I write this, a device that would precisely detect how much body fat you can lose over just two days, isn't available to people like you and me.

So at most, you can count on losing up to a pound of pure body fat, while the rest will be water weight (mostly).

Summary (actionable takeaways)

Here's a short and actionable summary of my guide on how to lose 5 pounds in 2 days or sooner:

  • staying away from sodium, or at least eat as little sodium as possible
  • staying away from food, or at least sticking with low calorie vegetables and some lean meats,
  • drinking plenty of water to keep your body nicely hydrated and your metabolism revved up,
  • and light intensity exercise that helps you laser-target that stubborn body fat.

And while you can do some other stuff to lose even more weight, your best bet is to rely on natural methods, that are offer the luxury of being both effective and safe.

Written by

Rok Sprogar is a NASM Certified Nutrition Coach (NASM-CNC) and a NASM Certified Weight Loss Specialist (NASM-WLS) who has been contributing highly actionable and science-based content to Leanhigh.