And that’s not all, according to a study published in the journal Frontiers in Physiology, HIIT exercises like burpees help in improving oxygen intake, improve body compassion, and build endurance. For major weight loss, at least do 50 to 100 burpees in a day. If you want to lose weight, you would have to consume less than the amounts listed above. Slow and steady weight loss is the goal with flexible dieting and this, unlike other diets, is sustainable over the long-term because you are able to eat and not feel deprived. It can seem really strange to eat so many calories when you’ve been told all your life that the only way to lose weight is to follow a low-calorie diet. This article explores if you can lose weight overnight and how you may use your sleep pattern to promote healthy and sustainable weight loss.