The best diet plan you can follow to lose weight is…

ANY diet plan where you don't feel like you're on a diet so…

Any diet plan you can stick to for long periods of time without suffering or without using lots of willpower to help you finish the diet to reach your weight loss goal is going to be the best diet plan for you so…

Before you pick a diet plan…

Make sure your diet is based on common sense meaning…

UNLESS you have a weight loss emergency where you have to lose a lot of weight fast (like before a wedding, reunion or trip to the beach)…

Make sure you also see…

Back to Top

1-100 of 378 Comments

Hi Adrian,

I'm 5'1 and my weight is 56 kilos. I do a desk job, but try to lead a very active life style and on the average workout 5 days a week.

I have a treadmill at home and combine it with body weight HIIT and cardio exercises.

Recently i found out that my Thyroid is underactive, and i'm taking a 25mg pill daily for that.

Based on this, what diet plan and exercise regimen would you recommend me? I would want to reduce my weight to 50 kilos.


March 25, 2015

Adrian Bryant

simply use this workout and this diet

March 25, 2015


Hi I need some help I'm 23 and5'3 I have pcos and I weigh 240 I have tried so many different. Things to shead this weight but I can't to find anything that works I eat a high protein,viggie low carb diet and avoid drinking sugary drinks I also drink lots of water and work out I need to lose this weight soon other wise I will be forced to have weight loss surgery and I don't want to have to go down that road

March 12, 2015


Dear Adrian,
Last time I came here you told me a diet plan to follow and few exercises to do.... I have been following them for past few weeks.... I was weighing 92kgs and now am around 84kgs.... I am happy with my progress... My goal is around 75kg as my height is around 175cm. I thank you for your motivation and your videos for this.... But am concerned about the look of my chest, it's been far long and I cannot lose the chest fat from der. Please help me because am getting embarrassed even though I see results in weight loss. I do hope u wil guide me. Cheers..... Kishen

March 10, 2015

Adrian Bryant

just keep doing what you are doing and the fat loss from your chest will come as well but you can also do the chest workout here

March 11, 2015


I am 21 years old my age is 5'2" and my weight is 70 I want to loose weight can anyone please help me in making me a nice diet plan please..

March 06, 2015


Thank you soo much

March 20, 2015


Hi Adrian

i am 5ft 4inches with 154 lbs. I want to loose 19 lbs. by June of this year. For the past 2 weeks i being doing your 10min. Bike Workout (Lose 10 lbs. in 10 days) 6 days per week along with watching my diet.

Please advise if I am on the right track.

February 05, 2015

Adrian Bryant

you are on the right track and use this diet

February 05, 2015


I do believe that I am in love with your site. Honestly and truly. I never really understood the whole concept of weight loss when it comes to calories in and calories out, until I came upon your website and now I actually understand. However, I do find myself to be a bit skeptical when it comes to being able to eat "whatever" I want as long as I stay in my calorie goal range and I will lose weight no matter what. So, here is my story, I used to be a healthy 145lbs (about 17 years ago) and then I got pregnant with my first child. I gained a lot of weight with that little boy, got up to almost 300lbs...but I lost it and got down to about 190lbs and then got pregnant again, I didn't gain quite as much with my second child, but still got up to about 240lbs (mind you, I am only 5'6") after she was born I got down to 190 again and just hovered there, no matter what I did I couldn't lose weight. I ate healthy, I worked out all the time, it just wouldn't come off and I was stuck there for a looooong time. Here I am years later and I have gained 100lbs this past year alone (I have to be honest, I have not been living the healthiest of lives) but now I want to lose it!! This time for good!! I am getting married in a year and I currently weight 319lbs and I want to lose as much as possible before my wedding (which will be in Las Vegas' Valley of Fire). Do you think that if I stick to the caloric information you give on your site as well as doing at least 2 hours of cardio a day and strength training 3-4 days a week I will be able to lose maybe 75-100lbs by my wedding day? It seems so unrealistic to me, but I figured I would ask. I will be obtaining a treadmill within the next couple of weeks as well as a recumbent bike, and I currently have a Total Gym as well as many other tools at my disposal for effective weight loss. Coming across your site has opened my eyes a bit and has given me a new found confidence. Any tips or advice you can give would be great...I can honestly say, your site gave me enough confidence to tell everyone how much I fiancee doesn't even know that :-)

February 01, 2015

Adrian Bryant

losing 100 pounds at your current weight in a year = no problem at all but you'll defintely lose more if you follow these workout rules here but you may want to wait about 2-to-6 weeks before using those rules until you work up to those intense workouts

February 02, 2015


Thank you so much for responding to me!! I think that you are awesome for what you are doing for people like myself. Thank you!!

February 03, 2015


Hi Adrian,

I lost over 50 since last feb. 2014. I am now 296 lbs. and im 5'11. I still have a long way to go..Im going to follow your bed sheet workouts and a few other videos from you..I desperately want to build a bigger but lol (lacking in that area)..should I wait until I loose so more weight before I start training the but area..or should I train the but area while im loosing the weight?

January 29, 2015

Adrian Bryant

you can start now but understand you wont see any results until you have lost most of the fat in that area. If weight loss is your main focus right now then I would focus on that more for now and work on butt later

January 30, 2015



i love your website very detailed. Im 5'2 262 and way over weight. I dont want to "diet" since that never works but need to lose about 120 lbs in 6 mths. is that possible? i have started counting calories and my set daily goal is 1660. do you think i should make it lower to lose more weight faster. I know i can eat whatever i want as long as i dont go past that set number. also my job is a desk job so i dont workout much.

January 27, 2015

Adrian Bryant

use this workout but there is no magic weigh loss number and it would be best if you used a range of maybe 1350-to-1700 instead of sticking to one number

January 28, 2015


Hey i am 16 yrs old 5'3 tall i weight 160 pounds and i want to reduce 50 pounds i do ski step 3 times in a day and 5 days in a week i want to reduce 50 pounds in 2 months is this enough ?

January 14, 2015

Adrian Bryant

you'll certainly lose a lot of weight fast at first but those last 20 may take longer than that

January 14, 2015


Hi Adrian

I gave birth to a baby boy in June 2013 and gained 10kg's during and after pregnancy. I tried to lose the baby weight by cutting down on food and going to the gym but I seemed to be gaining weight instead of losing it. I recently gave birth to another boy on 15 December and I want to start my weight loss journey after 2 months. I want to lose between 10-15kg (20-30 pounds) gradually and at the same time keep my curves nice and neat. I have a very small upper body but huge thighs which is my main problem area. Please assist

December 22, 2014

Adrian Bryant

see this

December 22, 2014


I have kind of a muscular build and I'm overweight, I'm 5'11 and 250 pounds. is there any way for me to get skinny, and less muscular looking

December 20, 2014


Hi. I'm female 5'2" tall and 57 years old. I need to lose about 40 to 50 pounds. I'm 38 percent body fat. Have had 6 pregnancies. Because of the age I'm worried about not looking good even if I do lose weight because of saggy skin. I think I have thyroid problems or something as I only eat once or twice per day and in the summer sometimes didn't even eat that much. I grow veggies for a living and am constantly working and eat very little but do not lose weight. When I do eat it is true I eat what is fast and easy. I especially like chips and salsa and can make a meal of that. What is the best way for me to lose weight since nothing I do seems to help.

December 18, 2014

Adrian Bryant

start here

December 18, 2014

Too Young To Be Unwell

Hi Adrian!

I've been a fan of your pg for a while. However at this moment things are a lil rough. I've lost weight before doing weight watchers and many other things. I gained it all back when I went back to my no eating/ 1 meal a day/ junk food while on the run habit. I'm finding myself not tracking like before with weight watchers, dnt know if its annoying or what. However I'm on my third health scare/issue due to my weight. I'm looking for the right way to start working out and find positive eating habits while on the go. Can you point me in the right direction?

December 16, 2014

Adrian Bryant

simply use this workout and this diet

December 16, 2014


Hi adrian,

I have been trying to lose weight for more that two years now. I have been up and down in my weight and now it's only on the upper side. I have come to the point of giving radically. My major concern is my moobs. I have Done every damn thing of losing those and I haven't succeeded. I have increased my weight only. There is no motivation left at me. I just gaze in your programs and I just gave I am gonna be doing the same things and no results. I have been on strict diets....I have followed them to the books but the end result is I don't lose weight. The minute I realise the nature of my situation i feel why I don't lose weight after all I have given into it. Can u please help me to understand why so. Guide me to a diet I can stick too. My diet is green tea, green apples, chapathi 2 nos, whey protien shake, chapathi 3 nos. I exercise Morning for 45mins. With all this I should have lost weight. I am 24years old 5ft 10 inches, now am 200pounds. I need to be at 80kgs now am 92. Help me, I wish it was worth writing here.

December 03, 2014

Adrian Bryant

use this workout and this diet which a 2 plans that are easy to stick to

December 04, 2014


Hi adrian,

Thanks for the exact diet and workouts here..... I have been doing those on date till now... But I see that even if I eat less than the exact calories I got frok your calorie intake for me, I hardly lose about 500g of weight per day. moreover, is it necessary to eat less at Night.?? Because I cut a lot of food during the day and I end up having more at Night according to the calorie count. Is it bad? What type of foods can I eat at Night?? Are fruits good..?? Or anything in specific... Please mention.... It wil be helpful... I have dropped from 93kgs to 90kgs as of now.... Thanks again.

December 22, 2014

Adrian Bryant

do not worry about WHEN you eat but HOW MUCH you eat. also... do not check your weight every day it will only drive you crazy!!

December 23, 2014

Queen B

Hello ,
I just recently had a baby (less than 6 months ago) & I really want to get back into shape. I'm losing weight but with me being in school & my fiancé being in the military it's kind of hard to fit it exercise & eating every 2/3 hours. I'm coming up on graduation, so I think I deserve to treat my health & I have more time to get it together now . I want to definitely lose the fat but keep my curves 😁, so I'm shopping around so I can start something immediately. I'm very interested in the options you have to offer. Thank you & hear from you soon. I'm 5'8 , 254lbs & my measurements are 50-41-48... I've always had big legs , calves, thighs & a round butt & I don't look my size. Plus I can wear an L/XL or a size 14 ...I just want to get rid of this pouch & tone up! Please HELP!

November 29, 2014


Hey hey ;) I'm 17, 159 cm (about 5,1 ft I think) tall and weigh 64 kg at the moment. I used to weigh 59 kg at my slimmest, but while I did look good, I had serious stomach issues and ate very little (still do!!) I would like to lose weight off my belly and tone my arms a bit, but I'd appreciate if you guys have any diet or something that will put my sensitive stomach a ease. I like exercising as well, so that won't be a problem (if it's not too time-consuming). Thanks in advance!!

November 25, 2014

Adrian Bryant

go here

November 26, 2014


Hi, I'm 15, female, I weigh 15 kg and I'm 5 ft tall. I really want to lose about 8- 10 kg weight. Also I have chubby cheeks which are kind of annoying. Please help!

November 14, 2014


I'm male 46, 5 feet 10 inches/ 177 cms, used to weigh 65 kg / 10 stones. I was very slim at the shoulder, chest, comparatively big waist and very skinny legs, all this not helped by bad posture and muscle damage to the muscle around the left scapula. I decided that I would erase the fat around my stomach to stop myself, looking what I saw as a skinny, fat person.
My food intake before dieting varied day to day, but not uncommon was: porridge breakfast sometimes/sometimes nothing. Some days I might have 12 inches of French stick with ham salad from a shop, some days 6 inches (more unhealthy bread than filling) Supper: Fresh pre packed meals, beans, chips, some vegetables, but rarely, same with fruit. During the day I might also eat mixed dried fruit and nuts.
Now, at last weigh in I am 50.7 kg/Just 8 stones and this is in 8 weeks.

My diet: Number 1) No potato or bread whatsoever! No sugar, other than honey in porridge, tea and coffee. Or this quick weight loss diet doesn't work. But, myself to start ate practically nothing but fruit for a week or two. Probably not possible for most, but for me - I meant business.
After initial kick start and craziness.. Porridge for breakfast with honey. In the daytime: low fat mince with mixed fresh pre packed vegetables and brown rice or chicken with brown rice and vegetables ( regular very small portions is best, or in my case whenever) Supper: Pre packed fresh fish with..guess what..brown rice and vegetables/ or more mince or steak. Sometimes I skipped supper and just ate fruit. Answer to any times without food, was fruit or dried fruit.

For someone who likes sweet potato, butternut squash, fruit, vegetables, mince, steak, chicken, fish, brown rice and many other healthy very low sugar content foods unless fruit, losing weight should be easy. The cooks out there know better than I how to make my Diet more interesting.

Basically though if you know what you are doing, you can eat all the time and lose weight fast. The problem in my case, is that I hate the gym, work 70 + per week and I'm not that fussed about food. So trying to put some healthy weight back on is going to be hard. (much harder to put on muscle than to lose fat and muscle).
During the diet I didn't weigh often, I just knew I was losing weight. People started to make comments and so I had a good look at myself and realised I looked like a skeleton. I've lost most of the fat on my body and when standing my stomach is flat, but if I pinch my belly I can still pinch an inch of fat or skin. If I rest in a plank or push up position, either side of my belly button, the skin/fat hangs down and almost meets. So I have lost too much too quickly and not sure if it will even out or if I should go for another 30 kgs (only kidding).

October 03, 2014


Hi adrian! I was looking at your website and and think i really need help from you. Ive been having a difficult time in losing weight im currently 136 lbd 5'2 and 19 yr old. I wanted to lose like 15-20 lbs in 4 weeks before a wedding. Thanks and God bless!

August 29, 2014


I'm 5'2", 40 yrs old and female. Before the weight gain, I had very muscular legs (track & field athlete), so now there is fat on top of muscle. Also, I'm beginning to battle the belly bulge. I have a difficult time sticking to a workout and eating regiment. The 1st week I'm excited, but it quickly fades by week # 2. I wish I could buy discipline in bulk from Costco, unfortunately, I can't. This is why I'm reaching out to you. I need a diet plan and a workout routine that won't bore me to pieces but that will allow my body type to see results.

August 28, 2014


I live a somewhat sedentary life and would like to lose a 100 lbs.

Can you tell me which one on your workout and meal plans would be best for me?

July 23, 2014


ok. thank you so much.

August 08, 2014


Hello, Can you point me in the right direction? I'm a 41 year old female who for the past 15 years has lead a very sedintary lifestyle and lived to eat. As a young adult, I was fairly health and enjoyed working out. For my own health, as well as for some vanity reasons (Bridesmaid in a wedding in 1 year) I need to lose weight. I believe I am completely addicted to food (while I'm eating I'm thinking about my next meal). Can you recommend a weight loss diet and exercise plan to help me lose weight quickly (I would like to love 100 pounds in 10 months - I currently weight 326 pounds).

Appreciate your advice!

July 14, 2014


I should add....I suffer from Sjogren's which results in bouts of extreme fatigue. I know if I lost weight I would feel better - regardless of my Sjogrens.


July 14, 2014


Hi Adrian,

I'm 18 years old 200 lbs and would like to lose 40 lbs in total. I just joined a gym and have been doing mainly cardio but I am wondering if you can help me choose a diet/workout plan that best suits my needs. Thank you!

July 13, 2014


Hi, I am 19 ..I am 5'5..I am 62kg..I need a plan that will help me lose weight on the stomach thighs and arms, most lukely everywhere, Pls help me ..I need to lose weight fast.

July 05, 2014

Adrian Bryant

use this workout and this diet to lose fat all over

July 05, 2014


Adrian I need help losing my belly fat I want to lose weight and get rid of this belly that hangs out
i am currently 5'1 130 pounds and 19 years old trying to go down to 105 pounds in 3.5 months what should I do ?
also have you heard of baking soda for weight loss ?

July 01, 2014

Adrian Bryant

use this workout and this diet and forget about any magic baking soda tricks

July 03, 2014


Hello Adrian,

I'm 36 years old mother .I'm 162 cm tall and right now weigh 75 Kg and i wanna loose 15 kg. I have a backache trouble too so it's always a struggle to do intense workout. Is there anything which will work for me? Please prescribe me a weight loss plan.


June 20, 2014

Adrian Bryant

you need to go here for workout options

June 22, 2014


I have a wedding to attend and have to loose 5 kg in a month? Please help. Age 33, weight 70kg, height 172 cm.

June 18, 2014


age: 26
height 169cms
under went c-section 4 years ago
weighy before pregnancy : 70kgs
after delivery i gained 40 kgs
i want my weight to be around 75kgs
pleaae suggest me. im badly in need to reduce my weight

June 13, 2014

Adrian Bryant

use this workout and this diet to go back down to 70

June 14, 2014


I still want to lose about 10 more lbs and work on getting fit but right now (meaning for the summer) I am ok with my progress and want to still keep eating right/working out but not as intense as I was. If I continue to count my calories (1500-1700 limit) and do moderate workouts will I maintain my progress?

Right now I am trying to eat around 1450-1500 calories and I do treadmill intervals 3x-4x per wk and weights 2 days. I want to do treadmill intervals 2x and still weights 2days.

June 06, 2014

Adrian Bryant

only YOU can answer that by carefully tracking your calories and workouts with your journals to see what works best as for losing, gaining or maintaining your weight

June 08, 2014


Hi Adrian,

IM 24 years ols 5'8 230lbs Been trying to loose 30 lbs but I try counting my calories and its not working what can I do?

June 05, 2014

Adrian Bryant

what trouble are you having counting calories? see this for a non-calorie counting diet

June 05, 2014


Hi Adrian,

I have been working out for over 3 years now, I have seen a nutritionist and my progress has been a failure! I am female and tend to gain muscle quickly in my arms and my legs so I stopped using weights.
The scale keeps creeping up! I eat fresh vegetables and fruit, lots of protein (chicken, meat, cheese, yogurt), lots of fibre, my average caloric intake is about 1400 calories a day.

I recently started using a chest heart rate monitor and walking on the treadmill maintaining my heart rate within my fat burning zone, am I wasting my time?

I am 42 years old, 5'7" my last weigh in I was sitting at 207lbs. Because of my body frame, I would be content weighing 170lbs.

Please, please, please I need help!

Thank you,

June 01, 2014


Hi! I am 42 yrs old and I am 5'3" and weight 138lbs. I am very exact about how much and what I eat every day. I use an calorie tracking app on my phone so i know exactly how many calories I eat daily. I stay right around 1000 calories a day. I workout 4 days a week for an hour a day and a pretty high intensity. I am normally soaking wet and fatigued when i am finished. I don't do the same workout everyday - I change it up so I don't get bored and that my body doesn't get used to it. I just CANT lose weight! The only way i have ever been able to lose weight is when i eat between 500 and 600 calories a day. When i do that yes i lose weight, but I am exhausted and have no energy. I know that eating that few calories is not healthy and i want to be healthy! HELP!!! I don't know what to do...

May 27, 2014

Adrian Bryant

which app? you may be weighing your food wrong or counting the wrong amounts

May 27, 2014


Hi I'm a 16 year old girl and I weight 175 lbs, 5'1. I have been trying to lose weight but I just can't stick to a diet or exercise. I have to lose weight in 3 weeks for a vacation to the beach and I would like to feel at least confident. Can someone please help me

May 24, 2014


Hi...Im from India and I am 5 ft 4 inches and weigh about 230 lbs.I am trying to loose my weight since last 2 years but it's not possible for me.I want to loose huge sum of 75- 80 lbs .......plz help me

May 15, 2014


Im a 20 year old girl, Im 5'5 and about 185 pounds😩I want a flatter stomach and a bigger butt..please tell me what I need to do.

May 14, 2014

Adrian Bryant

see this

May 17, 2014


I'm a 19yr old girl, Uni student. 5"7 and 85-95kg last time I checked and I'm putting back on the weight I lost 1 year and a half ago. It doesn't help that I'm on contraceptive pills, so they only increase my appetite and make me over eat, and eat a lot of junk and most of the other negative side effects. I've become so lazy,and really want your help, as it's really making me unhappy. I want to loose weight as well as build muscle or enhance my curves. What I mean by that is I want to lose the fat quickly, ESPECIALLY the belly fat and not feel so big and bloated all the time and finally a bigger bum. A more round, lifted bum. I really want your help, and it would be much appreciated.

May 11, 2014


Hey Adrian,

I'm 15 years old, I weigh 54kg and I'm 161cm high. I go since Febuary circa 3 times a week to the fitness center, but it don't really helps. I'm a little bit stronger, but not skinnier. I want to lose weight and build muscle as well (as fast as possible). What should I do?

May 01, 2014

adrian bryant

are you watching WHAT and how much you eat?

May 01, 2014


Hi I have problem with my weight it's 83kg and 150cm I want diet and what kind of sport can I do I have many machines in my home, from 2 years ago my weight was 62kg my goal now to reach 52kg in 4months from now can I do that please can you help me to do it thank you

April 29, 2014



I'm 20 going on 21 in three months, I'm 5'5 and 280 pounds. My coworker told me about your site and I decided to check it out because I had been trying to lose this weight. When I first started working, I was getting smaller but, now my body has gotten used to everything. Now, I am on a diet where I only replace my lunch with a Atkins protein drink and I eat a normal breakfast and dinner. But, I would really like to get down to 220 or 230 if possible.

Can you help me?

April 18, 2014

adrian bryant

start here

April 19, 2014


Hi a female,32 years old. 5'2. And 198 pounds...I am a housewife so am busy all day with house work which I see as my hate exercising...would love to lose 60 pounds with no time limit and very little exercise so how many calories should I eat for weight loss. .please reply..need help. ..thanks.

April 07, 2014

Adrian Bryant

use this workout and this diet to fit your schedule

April 07, 2014


Hello :)

So glad I have come across this website!
I'm a soon to be 44 year old woman and stand at 5' 3" tall. My current weight is 247 lbs.
Although I have been on the heavier side most my life I could say up until 6 months ago I was quit flexible and my weight never affected the physical parts of my everyday life - however now things have changed and my mobility has significantly decreased.
I realize I can't continue with this lifestyle!
My question is what plan do you suggest for a morbidly obese person that has a significant
amount of weight loss ahead.
Thank you kindly,
Robbie :)

April 01, 2014


Hi there,

My name is Rashmi. I'm 21 years old and weight 94.4 kilo's with a hight of 5'4. And i want to lose enough weight to reach my goal which is being 67 kilo's. What do you suggest I do? Please help

March 06, 2014

Martin P.

Hello Adrian,

Got your DVd in the mail yesterday and i am going to start using it tonight, when i can be noisy. Thank you very much for providing me with this DVD.

I wanted to know, can you help me out a bit? I am a 35 year old male, and i weight about 240 now. I am very muscular, but the fat just seems to stick on me. I don't have much cardio stamina, and i am looking towards losing about 40-60 Lbs. I tried a diet about 3 years ago, I lost 65 lbs (from 270 - 205) but that took ages and it was kind of a strict diet, which you won't believe it, managed to even make my relationship with my GF wear thin (pardon the pun). With all the stress and the bad schedule at work (night shifts, sitting in front of a computer) and yes a lot of comfort food, I gained back about 25-30 Lbs.

Anyways, do you have an idea on how I could lose what i gained back, and more if possible, (my goal is about 180) kind of fast... What should i do without feeling deprived and having the best for my body? i don't want to make myself sick out of wanting to be in better shape, like most fad diets do.

January 16, 2014


I'm a 40 yr old woman. I weigh 180 and am 5'10". I would like to lose 30 lbs in five months. Can you help me? Thank you

January 13, 2014

Adrian Bryant

go here

January 14, 2014


hi! i'm 24. i weigh 179 and i want to lose about 30 pounds. i'm 5'8. my arms and my stomach are my problem areas. can you help? i go to the gym and started to eat better than before.

January 12, 2014


I am 26 years old and I weight 303 lbs. I would like to lose a 150 lbs. Could you assist me losing the weitght and tell me how to eat and exercise?

January 11, 2014


Hi Adrian,

I'm a 38 yr old female I'm 5'10 and i weigh 325lbs. I'm very shapely and id like to keep my shape, i want to lose weight and tone my legs, stomach, butt, and thighs. i currently do have high blood pressure so I'm hoping my weight loss helps me in that area, i don't like to count calories at this moment i don't have access to a gym so i will have to work out at home can you please pick the weight loss plan and diet that works best for me.


January 09, 2014

Adrian Bryant

use this if no gym and use this diet if you hate to count calories

January 10, 2014


Hi,am 5'4 and weight is 230,I need a work out and eating plan,if u can help,thanks

January 08, 2014 en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for / Become a contributor
© 1996-2013