How to Lose Weight Overnight FAST in 24 Hours

Check out my client Steve’s transformation where he lost water weight and some fat through the right diet and exercise.

This is a very common question that many people have; either because they’re impatient, or they waited until the last second and need results by tomorrow. Unfortunately, there is tons of information online that takes advantage of this question without prefacing it the right way. 

I am going to give you the best tips on what you can do to make yourself look your best within 24 hours.

But, before I make it sound like you’re going to go from overweight to six-pack abs tomorrow, let me tell you that losing weight by tomorrow or overnight is not practical

The first reason is that the results you gain will be lost just as fast as they came on. If you do the right thing today, but go back to old habits tomorrow, you will gain back any weight you lost and possibly some more on top.

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The second reason why this is very impractical is that you can only do so much in 24 hours to look great for the next day. After all, people spend their whole lives getting into great shape, while you’re trying to get it done by tomorrow. 

Nevertheless, I do sympathize with someone looking to lose weight overnight because sometimes you will be caught off guard with an unexpected invitation to the beach, a pool party, or something you just weren’t expecting to have to look great for. So, let’s jump right in.

#1 Reduced water weight

The area that you can improve the most within one day with your appearance is going to be your water weight.

Within one day, you can eat all the wrong things and get really bloated, or you can do things within a day to really turn water weight and bloating down

For overnight results, you will have to make sure that you eat perfectly to not add any more water weight under your skin. This means keeping sodium intake low and eating all-natural single-ingredient foods.

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Have protein in each meal to take advantage of the thermogenic effect of food and spike your resting metabolism. 

Since you are trying to lose weight overnight, really try to keep carbs to a minimum in every meal; except for breakfast in which you can have 2-3 servings of natural whole carbs. Every other meal should be protein and green veggies. No fruit for that day except for grapefruit.

The last thing you want to do with your diet is to get your meals in and done early. If you can get all your meals out of the way at around 5 or 6 o’clock, your body is going to be a fat-burning machine at night while you sleep. 

Remember, this isn’t a diet for life. It’s a diet for one day.

#2 Sweat out water weight

Now, the second thing you want to do is sweat some water weight out. Obviously, exercise will get some water weight out. But, the best way to get water weight out of your body fast is by either taking an Epsom salt bath, or by doing 4 15-minute rounds in a hot sauna.

If you can’t stay in there for 15 minutes, try 6 10-minute rounds, and just try to stay in there for a total of an hour.

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#3 Begin with cardio

Start your day with 30-45 minutes of cardio on an empty stomach. You can do steady-state cardio or high-intensity interval training. If you do a HIIT workout, you can probably just do a 20-minute workout as this will burn a lot more.

However, steady-state cardio can be just as effective by increasing the duration. This will, once again, help with water weight and burn a little bit of fat from your body.

#4 Fat loss weight training

Do a fat loss weight training workout later on in the day. You may wonder, what is a fat loss weight training workout?

A fat loss weight training workout is set up in circuits. You’re going to start with a lower body weight training exercise like barbell squats or weighted lunges, and then follow up with a cardiovascular exercise like burpees or mountain climbers.

Then, do another weight training exercise like Barbell clean and presses and follow up with another cardiovascular exercise like high knees. Take 4-6 of these exercises depending on how fit you are and perform them back to back with no break in between. 

Take a 2-3 minute break at the end and repeat for 4-5 sets. If you really want to challenge yourself and lose even more water weight and fat, you can do 30-45 minutes of steady-state cardio directly after this workout.

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If you do all these things–eating a natural low carb, low sodium diet, sweating out water weight in a sauna or Epsom salt bath, starting your day with cardio before breakfast, and doing a fat loss weight training workout–later on, you’re going to get the best results that you can get within a day

I know that there are people telling you that you can also wrap your stomach with body wraps or something to make you lose water weight. But, suggesting that you can lose water weight just from your stomach alone is nonsense.

Your body is made of water so we’re concerned with getting water weight down through the whole body. The sauna or an Epsom salt bath is far more effective at removing water weight than wrapping your stomach with plastic wrap.

Final Words

If you’re really truly committed to losing weight, burning fat, and making a dramatic transformation and you’re still a little confused on how to do it exactly step by step, try my 6-week challenge, where on average my clients are losing 20 pounds or 5 percent of their body fat in just 42 days

It comes with a customized diet plan that changes almost every week, it also comes with a weekly workout plan, and an accountability coach that gets assigned to you to make sure that you follow through on your part. 

The best part is that as long as you complete the challenge without cheating and quitting you can have all the challenge material for free.

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My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first of 3 transformation studios in 2011. I love to share my knowledge through personal training, my online courses, and youtube channel now with over 3,000,000 subscribers! I can happily say that we've helped over 15,000 people get in great shape over the years. I'm always here for my customers so if you need help don't hesitate to send your questions to

Founder // Gravity Transformation, Max Posternak