Follow these 4 rules if you're going to cheat on your diet

1. Follow the 90/10 rule

It's understandable that you won't be able to follow your weight loss diet 100% perfect all the time and allowing yourself to cheat sometimes helps keep you on your diet longer making you lose more weight so…

You can follow the 80/20 rule and cheat 20% of the time but don't cheat no more than 20% of the time and here's another way you can look at it…

If you're cheating 10-to-20% of the time then only 10-to-20% of the calories you eat each day can come from these bad foods here

2. Don't overeat just because it's your cheat day (or cheat meal)

For example…

If you're supposed to eat 1,500 calories a day to lose weight - Don't eat 2,000-to-3,000 calories on your cheat day because if you overeat - you'll gain weight no matter if you're eating weight loss foods or bad foods for weight loss so remember this: A cheat day is just a day where you can eat whatever you want but NOT as much as you want but…

One day of overeating once every 2-to-3 weeks won't ruin your weight loss goals and…

3. Eat mostly bad high protein foods

If you're going to have a cheat day or cheat meal and eat bad foods for weight losstry to eat mostly bad high protein foods instead of lots of simple sugar loaded bad carbs because simple carbs will only make you crave for more weight-gaining simple carbs plus simple carbs are stored more easily as fat and…

Although the saturated & transaturated fats in the bad high protein foods are unhealthy for you… The bad high protein foods will still suppress your appetite and bad high protein foods will still increase your metabolism (see fast weight loss tip #7).

Here's an example of a good cheat meal vs. a bad cheat meal using fast food places as an example…

4. YOU CAN'T CHEAT as you get closer to your weight loss goal

As you get closer & closer to your weight loss goal or within 10-to-20 pounds…

You have to be real strict with your diet because it gets harder & takes longer to lose your last 10-to-20 pounds so basically…

The better you look or the closer you get to your weight loss goal = the less you can cheat if you want to lose those last stubborn pounds of fat & look better naked and…

Also look at this before you decide to cheat on your diet

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1-100 of 137 Comments

I went out and ate just 1 plate of chinese foods(I usually eat 3 big plates full) celebrating my new job. Now I've been keeping my calories to 1500 or less per day and it's some pretty boring meals I eat. Normally Lean Cuisine's or a cheap low calorie low salt Banquet frozen meal. Lasagna by banquet has one of the lowest salt counts of any frozen cheap dinner I've seen.

What I want to know is how much weight will I gain eating a lot of chinese meats like generals chicken and shrimps about 12 really really small ones. And of course some fried rice. not the white stuff but the yellow stuff. I had some pepper chicken too about a spoon full and about 3 pieces of generals chicken.

I just had to have some decent food. I've lost 35 pounds so far eating Lean Cuisine dinners around 500 sodium and 240-300 cal meals. In my 1500 calorie a day diet. In between meals i eat beans....ranch beans or northern white beans or black eyed peas. Usually if I calculate it right I can have 2 bean meals a day and 2 frozen dinners.....who said you can't lose weight eating processed dinners and food is an idiot. It's all about calories not what you eat but how much you eat. I'm seeing that now and I'm also a diabetic and a stroke victum back in July. That's when I started dieting and eating low sodium foods and I've done it on my own and my way and it's working.

But, as I said I broke my pattern just this one day so will I just gain my pound and then start losing again or will it take months and months to clean out this one meal? I have no idea how many calories I ate at that meal. But basically 12 small shrimps, 3 pieces of general chicken a what I would call big spoon of pepper chicken and a spoon of fried rice. A healthy spoonful but still one spoon. Hope someone can help. Sadly this is after I've had my daily frozen dinners and most of my other goodies. I had my meal of red beans left and an apple, 5oz of beans and 1 large apple oh and also my pringles.....about 9 a day is my intake. If you want my diet plan you can write
and I can send it too you. It works and that's all that matters to me and I eat candy and chips and fatty foods every day just not large portions of it. Because it's the calorie count that matters the most but keeping the others down helps too.

Oh I also eat an ounce of nuts a day, unsalted dry roasted of course and I usually eat them with some (1 cup) dry cereal like corn flakes. Great snack and fills you up for a long time. Sometimes I go 9 hours without eating or wanting to after I eat nuts and cereal. I might have an apple inbetween those hours but that's about it.

November 15, 2013


Hi my name is danielle im 28 yrs old an 5 ft 2 in tall and I weight 200lbs and im not getting any younger as we all know. I work full time go to school at nite n have a 5 yr old son. I want to lose 50lbs in the shortest amount of time possible, I have been married for almost a year and I feel like my husband is losing patience with me and my slow weight loss and I fear I kay lose him please help me he is a good man I need to find a way to make this happen an many somethings that may help me get energy naturally. Im in desperate need please help me.

November 06, 2013

T. Baggins415

Hi sweety. #1 buy the book "Dr. Atkins New diet revolution" follow it to the letter and either swim for 20 min or elliptical for 20 min a day or even better do both. It's working for me and I'm a hard fat loser. 5'11 205lbs and I lift but I'm a dude so a little different for me. But trust me Atkins by itself will show great results but of you wanna lose even faster add these 2 cardio workouts to your routine.

June 07, 2014


hi. this site is so helpful :)
im currectly weighing 88kg and 154cm in height. i want to weight 60 kg atleast. im currently exercising 4times a week atmost.includes running up and down the stairs with breaks for 20min. and doing sit ups in the gym. i drink green tea twice a day and i eat cereal, eggs,frozen veggies and ive cut out sugar and salt. i want to reach my goal in 4months. how can i stay on track.

October 25, 2013


Can I eat three pieces of baked chicken for dinner and still lose weight? That's all I had for dinner and some water.

September 30, 2013

Adrian Bryant

like I always say you can eat whatever you want as long as you eat the right amount of calories

September 30, 2013

Tamarva Butler

If it is a cheat meal, does that mean only 2 things in the meal can be junk food? Your example of a good cheat meal is chicken and a small coke. But would a good cheat meal, be fried chicken and scallop potatoes?

September 24, 2013

Tamarva Butler

Hello, what is the amount of cheat meals that a person can get in a week and maintain their weight?

September 24, 2013

Adrian Bryant

wrong question. you should ask "how many calories" can you eat to maintain your weight and that answer is based on your height, weight and activiyt level

September 24, 2013

Tamarva Butler

How much weight will a person gain if they overeat for 1 day and eat in moderation for the other 6 days?

September 20, 2013

Adrian Bryant

it's basic math so to get an accurate answer I would need to know the persons weight and height along with how many calories they needed to maintain their weight

September 20, 2013

Tamarva Butler

The person I'm talking about is me. I am 5'3 1/4 and 131 pounds. I try to get under 800 calories to lose weight because taebo only burns 800 calories, which is better than most excercises.

September 24, 2013

Gina Grieco

Iam 125 5'2 trying to lose my last 10 pounds its a month and can't break for breakfast I eat 1/4 cup oatmeal white egg whites and 2tsp almond butter together its comes out to be under 300 calories I eat that after the gym and the rest of the day I eat veggies protein not many carbs I workout everyday one hr cardio and weights 3 times a week I don't know what else to do I was thinking about the fasting of 16 hrs but then at 12 could I still eat the oatmeal

September 10, 2013

Adrian Bryant

forget cardio, do intervals but this here should take you to 115

September 11, 2013


Hey Adrian,

I lovvveee you website :-D So far I've lost 75lbs and I'm 20lbs away from my goal. Since I'm closer, it is a thousand times harder to lose the last bit of weight. I know that I can't cheat as often as I'd like, but when I do I like to reach for something sweet (big no no in my book). Can you add a few more examples of cheat meals or all cheats meals if you can lol?

Thank you much!

P.S. I'm also on your facebook page - I'll have to send you my before and after pictures!


August 12, 2013

Adrian Bryant

you can still eat anything you want as long as you track your calories but the thing is that you don't want to eat so much sweets that it increases your cravings so much you'll eat too much and not lose weight

August 13, 2013


Definitely makes sense. I noticed on the days that I splurge and eat ice cream or cake - I'll tend to over eat. If I eat other types of snacks like my fave fast food place or homeade mac & cheese I'll eat in moderation. The craving is satisified, but sugar just makes me want more lol.

Thank you Adrian!

August 13, 2013


Nice post Adrian

Most folks don't regulate their cheat meals enough IMO, which can lead to massive overcinsumption of calories and a disordered relationship with food.

I posted a similar blog myself, hope it's cool to share?

July 02, 2013


I ABSOLUTELY NEED to LOSE AT LEAST 10 POUNDS in ONE and a half MONTHS!! I'm 118 pound and 4'11. I have a body fat percentage 27% and am aiming for 24%. So I bought this expensive outfit two sizes down by mistake. Can't return; will be worn. I have lost weight before, but gained half of it. Use to be 140, and in about half a year, I dropped to a 100, and in roughly two years I maintained it at 120. I do exercise, more on some days than others. One 3-4 hour bike ride or hike and two or three 2-3 hour strolls per week. I do intend to bike an hour five days a week instead, starting next week, plus my strolls which may be substituted with a hike. How many calories should I be eating, and what's a good diet that will have me lose 10 pounds plus in a month and a half, maintain it and have skinnier calves and thighs, because they're quite bulky from hiking.

June 27, 2013


Hi, I really like your site! I am 14 and 5"4 and I weigh Around 130 pounds, I have recently started going to a gym and five days of the week I go for a 45 min high intensity workout, what else could I do and what foods should I eat in order to lose ten pounds ? Thanks!

June 18, 2013



I'm 21 years old and my current weight is 220 pounds. 2 weeks ago I started a diet from a nutricionist but I haven't see too many results since I feel that I'm always hungry or with anxiety. Any recommendations to try to avoid that kind of feelings? It's very hard to keep on a diet when you feel that you have hungry regularly.

On the other hand, I want to start doing some exercises, any recommendations on which of your workouts might work or how many days? I really need to start losing weight...

Thanks in advance

May 29, 2013

Adrian Bryant

is it hunger or is it really cravings that is your problem? meaning are you craving the foods you love more than being just physically hungry

May 30, 2013


Yeah, you're right, I would think the problem is cravings.

June 02, 2013


Hi I'm a 17 year old girl at about 128-130 pounds and NEED to lose weight in my thighs and knees before the end of June! Please help me

May 13, 2013

Adrian Bryant

Use any 1 of the permanent weight loss plans here to lose weight everywhere b/c you can't pick and choose where you lose weight from

May 13, 2013


Hi i wonder can you help me i have been jumping rope for the past two weeks i do 600 jumps-800 jumps a day i really do be out of breath and sweating my weight has not budged. i think im toning up but im still the same weight.
i only have three meals a day which are small breakfast -porridge lunch beans on toast and dinner meat and veg.
what am i doing wrong?

May 09, 2013

Adrian Bryant

are you eating the right amount of calories to lose weight which will usually be 1200-to-1800 calories?

May 09, 2013


Hi, I'm a 38 year old female, not overweight but would like to lose 21 pounds. At 5ft 5in, I started at 140 pounds when on average I would eat around 2120 calories with no exercise. Since starting on the diet though I have so far have lost 5 pounds in 3 weeks on a diet which has roughly consisted of 50% carbs, 30% fat and 20% protein, with a daily calorie intake of 1350 a day. I exercise 5 times a week for 30 minutes as well as walk 1 mile 5 times a week. Then once a week I do 20 minutes of high interva training on the treadmill. I woud like to know if it is possible to consistently lose 2 pounds a week until I hit my target weight eating the same amount of calories a day with the same exercise or will I need to eat less and/or exercise more? If so, at what weight should I restrict my calories/up my exercise? Thanks!

January 27, 2013

Adrian Bryant

once your weight loss slows down you will need to eat less and/or exercise more or exercise more intensely

January 27, 2013

Deployed Husband Coming Home

I have been following your 50lbs in 5 months. Well I am trying to do in 7 months. My biggest issues are exercise and coffee. How many calories should I be burning daily? I am normally not very active but am working on it. I HATE the treadmill (the walking to nowhere gets me) and I am trying to find something that I love that helps with the calories. Right before typing this, I did order the Zumba box set. I am 220lbs 5'7.5. My ultimate goal is to lose 70 lbs. Also, can I switch from caffeine to decaf and still benefit from losing?

January 04, 2013

Adrian Bryant

this will answer your coffee issue and if you hate walking then don't do it (I dont) and do things you like LIKE zumba

January 05, 2013


I love, love, love my coffee but when I was looking to lose weight I decided to give it up. My advice to you is juice! Not from a bottle but from a juicer in your own home. I've replaced my morning cup of coffee (or 4) for a glass of fresh made juice. I include 2 apples, a large handful of baby carrots, and an orange. Not only is this delicious but I never had any issues with caffeine withdrawl, no headaches or anything. I know a juicer can get price-y so when I was trying it out I bought a $100 juicer to test it out (specifically the Jack Lalanne power juicer.) When I realized how much I loved juicing I upgraded from there. Because cleaning the juicer gets tedious I've started only using it in the mornings and on weekends but it is still worth every single penny. Also as for exercise, yoga has been my savior. It is the perfect type of exercise especially for someone who isn't normally that active. It's work at your own pace and on top of being incredibly physically beneficial for you, mentally it will make you feel amazing. Since starting a juice and yoga type of routine, I've lost approximately 25 lbs in a few short months. The only reason that number isn't bigger is that I've built a lot of muscle from yoga!! Hope this is helpful and good luck!

January 13, 2013


Thanks for the tips!! I have lost 30lbs, so far. I am on my way!!!

February 06, 2013


Hey I love your website .. I want to lose 36 pounds by June and I wanna look good for my grad day ( June 10 ) and I really need to lose weight ( mostly around my stomach ). I weight 136 and want to lose 36 pounds by then I am a female who is 14 years old . Really I only have. A few questions . Can I lose 36 pounds by June ? Is this goal realistic ? Do you know of a exercise I can use to only target my belly fat ? Is running a good way to lose the fat ? And does running make my butt smaller .. Thanks a bunch

December 31, 2012

Adrian Bryant

how tall are you?

December 31, 2012



I am currently doing a low carb diet and eat every 2 hours something with high protein, veggies, and almonds only twice a day. So my diet consists of high protein and about 40-50g of fat, and no bread, rice or any wheat products. I am trying to lose 10-15 pounds, and I have noticed change but someone told me that I should have a cheat meal once a week (nothing like mcdonalds...more like a sub), because it will help me lose weight. You said that I should not cheat when I am trying to lose the last 10-15 pounds, so what do you suggest I do?

December 13, 2012

Adrian Bryant

do you know how many total calories you are eating per day?

December 13, 2012


Thanks so much for this. This is common sense. I have a hard time not indulging. I don't really diet, but sometimes I do have periods were I eat healthy 24/7, but it gets old quick. I started the flat belly diet. I am on the last day of the 4 day jumpstart and I'm about to die I am craving everything. I don't necessarily want to lose weight. I just want to get really toned. I'm 5'5" 130lbs, so I just want my belly not to jiggle - it's flat but jiggles if that makes sense. I've started weight training 3 days a week and my cardio is at 3 days also. Do you think I can get the toning I want and can still cheat a little bit? It's not like I'm trying to lose. I just want tight muscle tone. Previously I yo yo'd between eating healthy and eating bad without any exercise and yet I never went over 135. So I am fairly confident that by adding weight training and allowing some cheating my body will still be better than doing nothing at all. I think the key to me getting the tone I want is weight training even if my eating habits aren't perfect. Thoughts?

November 29, 2012

Adrian Bryant

you can cheat and get the body you want but to lose any jiggle means you need to lose fat with any 1 of the permanent weight loss plans here

December 01, 2012


Hi Adrian,

I am the typical yo yo dieter most recently going from 225 to 140 pounds using HCG. Needless to say in 2 years I have gained it all back plus! I am 49 years old 5 feet 1.5 inches tall and weigh 230 pounds - YIKES!! I have bad knees and jumping hurts. I do like to walk my dog. im ready to get and keep the weight off for good where do I start? I will start the loose 50 lbs in 5 weeks diet plan. What exercise program should I use with my bad knees?

November 27, 2012

Adrian Bryant

does riding a bike or elliptical hurt your knees?

November 27, 2012

Hello Adrian,
I wanted to thank you for your site and all the encouraging material that you post for us! I have the opportunity to read your posts on facebook and they inspire me regularly. I've lost 33 lbs this year and still have about 20- 50 just depends on how I look - as in - do I look good naked?!! lol big hugs! Katherine

November 16, 2012

Tamarva Butler

Hello Adrian,

I was wondering what you were referring to. I eat
three meals a day. You said in the article
that 3 to 4 meals in
the week could be cheat meals? Are you saying
that if I want I could have a plate of pasta and
meat with sauce for dinner on monday, nacho
belle grande on tuesday for dinner, baked potato
with shredded cheese, sour cream, butter, and
bacon on wednesday for dinner, and scallop
potatoes on thursday for dinner? Would that
work if I only had those foods for dinner and had
fruit and veggies for breakfast and lunch?
I realize if I want a nacho belle for dinner,
I have to do taebo twice. A nacho belle grande
is 730 calories. Taebo burns 800 calories. So
nacho bell grande is taking up most of the calories
burned. If I wanted to eat something else besides
nacho belle grande, I would have to do 2 taebos
to burn 1600 calories.

August 31, 2012

Adrian bryant

you can cheat like that if you want to but as you lose weight and get closer and closer to your goal you will have to cheat less & less

August 31, 2012


Hi adrian i am a 16 year old male who is aiming to lower the amount of fat in my body. I used to be 109kg and am now 85kg but i wish to be around 75kg and hopefully have abs. I weight train for 3 days a week and cardio for an hour 6 days a week. I hear weight training an cardio causes a catabolic effect!!! Is this true?? Please help me as i wish to lose another 5/6kg in the next 3 weeks. I look forward to your answer. Ps i am 6"2 and i actually am a mesomorph but have been obese since i was a child

August 11, 2012

Adrian Bryant

no the weight training has a anabolic effect making you have bigger muscles and the weights + cardio only has a catabolic effect on the fat

August 12, 2012


One of the best pages you have in your collection! :)

August 07, 2012


Hi my name is lisa,,and i really need help,,i have been overweight most of my life,i lost weight when i was about 18 thru 22,,i was riding my bike and working hard and dancing in clubs alot,until my thyriod got overactive and they had to remove most of it along with my calcium,i started gaining weight slowly and suffering severe depression and anxiety,,i have now 10 yrs 300 lbs,,give or take 20 lbs,I have a upcoming weight loss surgery(the gastric sleeve) my arms and back and stomach are huge,,mainly my arms,,iam scared that after the surgery i will be all flab,,iam 34 yrs old and i just want a chance to have a decent body i am going to the gym,and cutting calories per dr.order and drinking a protien drink once a day,i have lost in a month 5lbs,,no inches lost anywhere,,what am i doing wrong?,I go to the gym minimum, 3days a week for 60min..30min on the tredmill and 30 on the eliptical,i squeeze like 5 mins of weights for my arms,,I can't afford a gym trainer i feel lost,,can you please help me?

July 18, 2012


Hi, I'm 17 years old and I weigh 109 on good days (I like to weigh myself everyday and my weight ranges from 109 to 111.8). I want to get my weight down to 100 pounds and I work out 6 days a week (well I jump rope 60 minutes moderate speed and I have mini breaks throughout the work out and its first thing when I get up). Oh and I'm a girl btw sorry I forgot to mention oh and I'm only 5 feet tall.for my diet I'm pretty good I eat beans about 2-2.5 cups a day that's like my main meal. When ever I get I sugar craving I eat dates about 5 or 6. I eat lots of watermelon throughout the day. I eat nuts. Oh and I drink plenty of water. 1.5 litres in the moring and then again in the afternoon and again once before I go to sleep so a total of 4.5 litres of watrr and at night I drink 2 cups of green tea buts its really strong so I add 2 teabags in each cup. I eat lots of fruits and once in a week I eat icecream. And sometimes at night I dance for 15 to 30 minutes. And my problem is that I can't lose any more weight I've reached a plateau and I don't want to so what doi do to lose the last 10 pound and I have read every songle article online and I still don't know what to do. Thank you so much for all your help bye

July 14, 2012


Hey when u hit a plateau u r meant to change up your workout routine and ur diet a lil bit in order to "bust through" ur plateu :) hope this helps as i suffered from obesity but now im of a normal weight with a flat tummy (thank god lol)

July 15, 2012


Hi ramadan is approaching for muslims and i want to know if i stop lifting weights for this month and restart will i see better results when i start as i have been rested for a month? Or will it just be the same? Thanks

July 13, 2012

Adrian Bryant

are you looking for toning results or trying to gain muscle mass?

July 15, 2012


I am wanting to increase muscle mass

July 16, 2012

Adrian Bryant

either way, in your case you are going to see results

July 16, 2012


plzzzzzzzzzz help me to weight loss.I am very bad looking with heavy butt and breast so that i feel uneasy to meet people and thats why i simply face so many laughing situation.

July 03, 2012


Hi, I am 16 years old, 72kg and 5"3 and I know I am overweight I want to get my weight down to 50kg in 3 months. I am currently really busy and I don't have much time to exercise as I am always revising. However I really want to reach 50kg could you please give me some advice on how I can get their.

May 29, 2012

Adrian Bryant

use this plan to lose weight on a busy schedule

May 30, 2012


*Drink plenty of water
*If your not allergic to nuts make sure to eat them
*Every second day drink Green Tea with no sugar
*Fruits and Vegetables!!! MOST IMPORTANT
*Sugar gree lollies are good only once a week
*Vegetable Juice is helpful too
*Eat fish
*Eat beef atleast once a fort night


If you follow and eat everything I have written then you will get down to 50kg in 3 months for sure!!!

I was 108kg last year in December and now Im 67kg and Its June :)


June 27, 2012


why avoid chicken??

March 08, 2013


Who in their right mind would avoid one of the leanest and healthiest meats possible?!

Don't avoid chicken, people. If anything, avoid beef. Red meats aren't the best, go for some super lean chicken breast.

March 23, 2013


Hi I am a mother of 4... I am 28 and just want to get back down to a prechild weight... I currently weigh 165 would like to be 135 and tone.. the closer I get to 30 the more I see things that used to be firm go away one big thing is my rear end which I have always had a nice one of and also my six pack abs I used to have.. I was a gymnast growing up and loved how fit I was and how nice my body looked... How can I get back to that?? My biggest thing is I start and get discouraged because I dont see results right away... what can I do to keep myself motivated.. or to speed this process up??

May 21, 2012

Adrian Bryant

start here with these 3 steps to get back to 135

May 21, 2012

Melody Beattie

Hi. Because of the problelms with my back and my knees, I cannot do any impact workouts (jumping jacks, ski steps.) So let's focus on what I can do -- I have a great gym quality bike at home. Can you tell me the resistance setting I should have for my workouts, and will that be enough? I also work at doing squats and high-intensity yoga that "brings out heavy sweats." Also, there's the water retention thing from the meds I'm on. I know it's water retention as I can see the swelling in my feet. My doctor has given me approval to diet; he encourages high protein; he also encourages working out as long as it doesn't hurt me (in a bad way). He's all for the bike. So -- water retention and resistance level -- and will bike be enough to do it? Would water weight explain why I put on 6 to 8 pounds in one day? Will I ever get my body back? I also have web sites at my name dot org and dot net, but your web site isn't about me. I love your sites as they don't push sales at us; mine don't either -- and yours is the first I've found like this. Thanks a million. Really.

May 21, 2012

Adrian bryant

look at the 3rd row here for a bike workout you can but yes... the 6+ pounds could all be due to water weight but is there any alternative meds you can take that will not cause water weight?

May 22, 2012

Melody Beattie

No -- my doctor and I have worked hard to get me on the meds I'm on. He's adjusted my hormones the best he can. Maybe I need an over-the-counter pill to help with the water weight? My body is just so dang stuck at this 175 -- and this is a first in my life. BTW, does you bike workout give the resistance level I should set it at for optimum workouts?

May 24, 2012

Adrian bryant

no, for the bike workout there is no set resistance level because i want you to pedal as fast as you can 10 seconds at a time

May 25, 2012


Hi. First, I want to thank you for this wonderful site. There are so many -- but so many charge so much (I've paid them all.) I'm 63, 5'5". Until I had an horrendous surgery (artificial disc replacement) in 2005, I never had a weight problem. If I put on a few pounds, I took it off. My goal weight (and usual weight) ranges from 127-132. I'm at 180. I've been on a 1200 calorie diet for 3-4 years. I can do workouts that don't "hurt" -- bike, yoga, aerobics -- no weights. Can't walk as there is no cartilage left in my knees. I am on a lot of medications (and will be the rest of my life) -- although I've reduced substantially. I also take estrogen. I got my weight down to my goal weight, then my mom died, and my weight went up. Again I got my weight down, and discovered my trusted assistant embezzled me for half a million dollars. Am a writer, so I'm sedentary. Recently, I made a firm commitment. I work out 2X a day -- intense -- can wring my clothes out from sweat (bike and heavy weight loss yoga). If I cheat, it's on muscle milk, etc. (Once in a while, I cheat more -- but try to not bring into house -- I work at home.) Do I need to take something to reduce water weight? In two weeks, I lost ten -12 pounds. I took one day off from working out, went back on my estrogen -- and in six hours, I gained eight pounds. (I weigh myself often.) I feel like this weight is stuck to me, and do not know what to do. I look in my mid-forties, have beautiful clothes, but can't wear most of them (although the last weight loss helped). Why did I gain so much in ONE day? Do I have to work out almost two hours a day to lose weight? I'd like to get down to 130 as soon as possible -- preferably in 20-22 weeks. I want to keep off the weight loss, too. (Many nights, I have missed sleep due to all the paperwork I've had to do.) I don't do that any more. I follow all the above; my meals are prepared and delivered fresh by a weight loss program. Oh, also, after my surgery, I became unable to eat fish, fowl, or meat. Any of it makes me ill. I compensate by taking L Carnitine. My doctor has done everything he knows to help me -- but nothing helps. 6-8 pounds in one day! I gained it all back. I'm so depressed. Can you help? I've read all your suggestions, and do what most say (except no weight lifting.) My schedule is tight; I'd prefer not to have to do two hours of work-outs every day, but will if I have to. I worry that if I do, and then stop, I'll put the weight back on again. I hope this email makes sense; I know I'm "all over the place." I am truly distraught and do not know what to do. (My doc even has me on a pill to help with weight loss - a safe one.) He approves of working out and says that losing the weight will help me, and to trust my body about what "hurts good" and what "hurts bad" as far as working out -- which I do. Thanks again for your site -- other than myself you're th only person I know who truly gives to people. Thank you, and I sure hope you can help.

May 19, 2012

Adrian Bryant

with your busy schedule I would really like you to try this at home plan here that I made for busy people like you

May 20, 2012


Hi, I'm 28 ,5'5 and my current weight is 185 pounds. Every time i tried to lose weight by intense cardio, aerobic or dieting, i remained successful. However, my weight increased even to higher level after leaving those exercise or dieting. I want to lose weight around 45 pounds and also want to maintain it for the long term. I am very disappointed. What should i do? Can you help me please?

May 14, 2012


Im 17 about 5"11 and I weigh 247lbs. I walk 30 mins. to get home everyday from school (Monday-Friday). I tried running on my treadmill 5 times a week , while still walking home everyday, and I had no fried foods. I did this for a week and did not see a difference. My goal weight is 155, how do i get there?

May 06, 2012

Adrian Bryant

any of these plans here will get you to 155

May 10, 2012


Hey. My bf is leavin for bootcamp in 2 months and i want to surprise him and look really really good for him. I have 5 months left to do it in and every other workout ive rried doesmt work. Im 5'3" and i weigh 154

May 04, 2012

Adrian Bryant

use this 5 month plan here to surprise him

May 06, 2012


Okay. About how long will it be before u start to see any difference?

May 09, 2012

Joshua Julien

Hi, i really wanna lose weight... im 15, 5'5, 145lbs and i have chest fat(moobs)... I exercise at least 3x weekly and i dont have such a healthy diet but ill like to lose about 20 - 25lbs and my moobs. Thanks

April 29, 2012


Hello. Ive been on a low carb diet and working out at the gym doing 4X10 reps of squats with 25 to 30lbs weights, lunges, deadliest, hip extension, leg extension, cross climber and etc. I am 5"0 and currently weighing 177 I'm losing inches but no weight which is fine because im toning well, but my issue is I'm concerned that the low carb diet is causing me to lose my butt. I could be just paranoid but the glute area is something I really would like to work on to get a perkier butt and get rid of cellulite. Should I quit the low carb diet or continue with it and begin to increase my weights with the lower body exercises for a perkier butt?

April 29, 2012

Jodie PT

Hi Latoya,
No matter what you do stick with the squats! you can try something different with the sets and reps ratio like adding in more sets of 10 or super setting. Supersets are 2 exercises performed back to back with little or no rest in between. so for example; 10 x squat & Box jumps 10 x
Also for your worry with the carbs if you limit the carb intake and try and eat all your carbs earlier in the day it should really help boost that fat burn & weight loss. Protein Protein Protein is the way forward kick start the day with some protein and have the limited carbs to follow. hope this helps Jodie x

July 01, 2012

Kris T.

The Lipo-6 is that like Hydroxycut as far as making you jittery? Also the 20lbs in 3-4 weeks is that 0-300 cal a meal or for the day? I'm 5'1" and 155lbs

April 25, 2012

Adrian Bryant

It probably will if you're not use to it but you can take half the dosage at first and the 0-300 is for each meal

April 26, 2012


I have been losing weight steadily since the middle of August last year and have lost three stone in total. I have an underactive thyroid and am on medication. I have done this through having 1200 calories a day and exercising at least 5 times a week, 40-60 mins each time. I vary my exercise from jogging, swimming, zumba, walking and workout videos. I do eat some of my calories back that I burn off but rarely all of them as recommended. I have 11lb to go to meet my ultimate goal but seem to have hit a huge wall. For the last month I have not lost anything. I have tried eating just over my calories to give my body a wake up call, I've varied my exercise and always try and work as hard as I can each time but nothing seems to be shifting those last few pounds. I would really welcome any advice on how to get this moving again........thanks frankie

April 21, 2012


Love love love your web site!! Great info and tips! Just praying I can stick with it! Thanks so much!!

April 06, 2012


Hi adrian i do cardio and weights in order to lose weight. As for weights i used to work only upper body and only started legs today. I want to know if i should do upper body and lower body with weights o the same day and rest the next day or do upper body one day and lower body next day with no rest days from weights? Thanks

March 31, 2012

Adrian Bryant

Just make sure you give your upper and/or lower body at least 1-to-2 days off in between workouts.

April 02, 2012


So is it ok to work upper and lower body on the same day and rest the next day fro weights but still do cardio?

April 03, 2012

Adrian Bryant

Yes - that's fine

April 03, 2012


Hey Adrian.....well I'm 5"3' n weigh in at far as I can remember iv always been the plump one in my family...though I don't hav any underlying medical condition...its been really tough to shed d pounds over d years.....I'm a doc by profession....n in all honesty the weights starting to take a toll on my wrk life as well as personal life...I know I'm askin for a miracle n a lil motivation...but wud like to know how to start planning a healthy lifestyle.....n get fit ....right now all I can do treadmill walkin ....n 45 mins down I'm drained .....sure wud like ur help in jump starting my life

February 24, 2012

Adrian Bryant

A good way to start is with this plan here to get the ball rolling

February 25, 2012


Hey Adrian. My name is Zoey. Im 5’5 and 122 pounds. Slim number. I eat normal and not over Mon-Fri an once a week I have a cheat day. Like today I cheated and ate at burger king. Here is what I ate. 1 double cheeseburger and 1 small fry and a diet coke. Then in the evening I ate a fat free dessert (strawberry shortcake). Is this okay? That’s all I ate for the whole day. In my opinion,I don’t really think its cheating because it all adds up to about 1300 calories. But its just the fat part of it. I ate about 45-50 grams today. Do you think Its okay to eat like this once a week? Thankyou Take care!

February 11, 2012

Adrian Bryant

If you are only doing ONCE a week then yes... that's fine!

February 12, 2012


I have been struggling with my weight for 2 years now even though i am 13. I am 5 foot and i weigh 148 pounds and i have been going to the gym since october and i havent lost a single thing. What do i do, please help!? I really want to lose 25 pounds.

February 06, 2012 en Espanol
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