You cannot safely lose 5 lbs of body fat in one day
Any rapid 5 lb drop is usually water weight, glycogen depletion, or dehydration
Reduce sodium intake for the day
Avoid processed foods
Limit carbohydrate intake for the day
Drink water consistently throughout the day
Avoid alcohol
Do light exercise such as walking or easy cardio
Use a sauna only with extreme caution and avoid if you have any medical conditions
Do not use laxatives, diuretics, or extreme fasting
Prioritize sleep and rest
If you need rapid weight loss for a weigh-in, consult a medical professional or coach first