Losing two pounds of body fat overnight is impossible. However, it is possible to lose a significant amount of water weight overnight. Estimates suggest that up to 80% of overnight weight loss is due to water loss. The amount of weight you lose while sleeping varies depending on your body composition and metabolic rate.
Generally, people weigh less in the morning than they do in the evening. The main factor that affects weight change during the night is the amount of water in your system. For example, drinking a liter bottle of soda will instantly add 2.2 pounds due to the water content alone. Every time you exhale, you lose a little bit of water.
Therefore, anything that causes your body to lose water will contribute to weight loss. It is important to note that trying to lose two pounds in one day is an extreme and potentially dangerous goal that should only be done with the help of an experienced coach or doctor. Additionally, drinking too much alcohol close to bedtime can prevent your body from entering the REM sleep state, which can prevent you from losing weight overnight. Most of your weight loss during the night can be attributed to the water you lose from sweating and breathing.
Exercise and diet are the most effective ways to lose weight, as vigorous activities such as exercise can increase the amount of water you lose from sweating each night. Here are nine ways to configure your body for maximum weight loss efficiency so you can close your eyes and let your body do some magic: sleeping naked, making small dietary changes, eating enough protein (at least 100 g for a 5'10 man), and more. As long as you follow these tips, you should not worry if your weight loss is more than two pounds per week.