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On a water fast, you're not consuming any calories and, therefore, able to create the deficit required to lose weight. You need to reduce your caloric intake by 3,500 calories to lose 1 pound. The amount of weight you lose after a water fast depends on how long you're fasting and your typical caloric intake. For example, if you normally eat 2,000 calories a day and fast for three days, you may lose almost 2 pounds during your water fast. However, when you lose weight too quickly, more than 2 pounds in a week, you may not be burning those unwanted fat pounds; you'll lose muscle and water instead.
Exercise may be one of the best ways to reduce water weight in the short-term. Any form of it increases sweat, which means you will lose water. The average fluid loss during 1 hour of exercise is anywhere between 16â64 oz (0.5â2 liters) per hour, depending on factors such as heat and clothing (3, 4, 5).