If you have a lot to lose, at this late hour, your best bet is to focus on eliminating water retention. While we're normally strong proponents of carbs, a few days (and we mean a few days only) of deprivation will help you on your way to a shrink-wrapped torso, says PT James Alexander-Ellis. “Start basing your meals around protein and leafy greens, but make sure you add salt,” he advises.
“The kidneys excrete more sodium with a low carb intake.” You’ll also want to up your water intake to three or four litres a day: “This flushes excess fluid from the body, reducing bloating.”
As for your workouts, your buzz-term here is ‘carb depletion’. This is the kind of training bodybuilders do pre-show, essentially burning out their glycogen stores.
To shed that padding around your middle, Alexander-Ellis suggests high reps of bodyweight moves like burpees, dips and squats, supersetting body parts so no second is squandered.
Then follow up with a few sprint intervals to drop that excess baggage just in time for take-off.
A version of this story originally appeared on Menshealth.co.uk
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