40 Fast Weight Loss Tips

1. Workout smarter

Did you know you can actually lose more weight & keep your metabolism fired up longer by doing 3-to-4 shorter 10-minute workouts instead of 1 big 30-to-40-minute cardio workout?

A research study at the university of Pittsburgh found that women who split up their 40 minute cardio workouts into 4 separate 10 minute cardio workout sessions during the day LOST 20 pounds while… the group of women who did one big 40 minute cardio workout only lost 14 pounds and…

The reason why more shorter workouts are better is because you never give your fat burning metabolism a chance to slow down.

2. Take a break to lose weight faster

A University of Tokyo study found that people who took a 20 minute break about halfway thru their hour-long cardio workout burned 20% more fat than the people who worked out for an hour straight non-stop because… Taking short 20 minute workout breaks makes your fat-burning hormones work much better.

3. Drink Water

Water Lowers the Amount of Fat Stored in your body

Your kidneys get very lazy on the job when you don't drink enough water and as a result of you not drinking water, your kidneys give most of its unfinished work to your liver.

One of your liver's functions is to help your body burn stored fat for energy and it can't perform that job fully if it has to do the kidney's job also.

By not drinking water you put your liver on double duty, decreasing its fat burning potential and causing you to store more fat. If you drink enough water your kidneys will stop being lazy, do its job of excreting waste products from your body, and…Keep reading

4. Fast weight loss = YOU eating more RAW fruits & veggies

Your body has to burn a lot of calories to break down the RAW fruits & veggies you eat so basically…

You're losing weight fast every time you eat fruits & veggies and people whose diets are dominant in fruits & veggies tend to lose weight faster and maintain their weights much longer plus…

Fruits & Veggies give you longer lasting energy while fighting off hunger cravings which means you'll never get fat and researchers at Tufts university found that the more vegetables people eat = the thinner they are. See how to lose weight without counting calories

5. Drink Green Tea

Studies show you can burn 35-to-43% more fat during the day when you drink 3-to-5 cups of green tea but…

If you do not have time to make your own green tea then you can simply take a green tea diet pill supplement or better yet… You can use a fat burner like the ones here that have green tea in it along with other fat burning ingredients.

6. Eat more fiber

Getting more fiber in your diet can help you control your weight. Eating fiber prevents you from overeating because it makes you feel full.

You'll have an even greater feeling of fullness and higher energy levels throughout the day if you eat meals that are mostly made up of fiber, protein, and water.

Fiber also slows down the digestion of foods you eat keeping your blood sugar/energy levels in check preventing you from getting hungry.

Good sources of fiber are vegetables, fruits, nuts, beans, and some cereals. The amount of fiber in a food product is listed in the nutritional facts found on most food labels.

You should try to eat 20-35 grams of fiber each day spread out evenly in all of your meals.

Don't underestimate the power of fiber. Because fiber takes so long to be digested by your body, a person eating the recommended 20-35 grams of fiber a day will burn an extra 150 calories a day or lose 16 extra pounds a year.

7. Eat more protein

You'll eat up to 500 calories less per day when at least 30 % of the calories you eat is from protein and… You increase your body's fat burning metabolism every time you eat fiber & protein because your body has to burn a lot of calories just to digest the protein & fiber you eat plus…

Protein speeds up your weight loss by helping you build and/or maintain lean muscle that also raises your fat-burning metabolism and…

The main reason why people lose weight fast on high protein diets is because Protein suppresses appetite by keeping you fuller longer.

8. Drink milk

Recent research now shows that including more dairy in your in your diet may make it easier to lose those extra pounds and burn fat without cutting back too much on calories.

One of the most exciting findings of this new research is diets that are dairy-rich will help you almost double the rate of weight loss as compared to dairy-poor diets.

Researchers also found that most of the body fat lost from these diets was around the midsection.

Some of the minerals found in dairy products may enhance calcium's beneficial effects on fat breakdown within the cells and dairy products also contain enough protein in them to help preserve muscle and increase your metabolism.

3-4 servings of dairy products each day like Milk, yogurt, and cheese will do.

9. Limit your salt

Consuming more than the recommend 2500mg (1 tablespoon) of sodium each day will cause you to retain water and gain weight (bloating)

Sodium holds up to 50 times its weight in water.

When you limit the amount of sodium you eat your body will begin to expel some that unwanted water weight.

Thirst is a good indicator that your sodium intake is two high. As your sodium levels get high your body ask for more water to dilute the sodium by making you thirsty.

This is why many bars offer salty snacks such as pretzels and peanuts for free, after customers get thirsty they will order drinks to quench their thirst

To limit your sodium intake stay away from foods like canned soups, fast foods, and cured meats.

Instead of seasonings and MSG use lemons, garlic, pepper, caraway, tarragon, or anything low that's low in sodium for flavor. The nutritional facts label of any food product shows how much sodium a food item has.

10. Get more active

Adding a little physical activity to your daily routine will help you start losing weight quicker than you can imagine.

Don't Worry, getting more active doesn't mean you have to sign up at a gym and take tae-bo or start participating in marathons regularly!

There are many ways that you can gradually become more active to lose weight.

For example:

Those are just a few examples of ways that you can gradually start adding physical activity to your daily routine. It may not seem like much in the beginning but… All the extra calories you burn by doing these little activities adds up to you losing more weight.

Could you save gas by walking to certain locations or is it possible that you can ride a bike to certain locations instead of driving? Just be creative and start thinking about how you can gradually add some extra physical activity your daily routine.

Here are some more examples:

Challenge yourself by adding 5 minutes of extra physical activity to your daily routine everyday

11. Wake up & Workout!

As soon as you wake up in the morning workout for at least 30min to an hour. Studies show that working out in the morning has been shown to burn up to 3 times as more fat as opposed to working out at any other time during the day. Here's Why: Keep reading

12. Eat or skip breakfast?

Do what's best for you but these are the facts…

Eating breakfast will cause you to be less likely to overeat during the day.

A Study at the University of Texas at El Paso found that people who ate breakfast also ate 100 less calories a day and if you eat 100 less calories every day for one year then you'll easily lose 10 pounds.

But skipping breakfast or Intermittent fasting actually increases your metabolism to help you burn fat faster.

See 2 things you can do to burn more fat every morning

13. Lift heavier weights to burn fat faster

If you lift heavy weights (that allow you to only do 3-to-12 reps per set) you'll burn more calories during your weight training workout if you lifted lighter weights for 12 or more reps and the reason is simple…

You burn more calories or use much more energy to lift heavier weights plus… You'll get a much greater after burn effect from lifting heavier weights because of the high intensity and your body's metabolism will burn more fat to help your body recover from your heavy weight training workout - Go here to see what after burn has to do with weight loss

14. Do cardio last to blast fat fast

Before you hop on the bike or treadmill for an hour it's best that you spend 45 minutes doing a muscle building or body sculpting workout to use up most of your body's stored carbs or glycogen for energy so when you do get ready to do your cardio workout…

Your body will began to burn more fat for energy during your cardio workout rather than a combination of fat and carbs because you already used up most of your body's stored carbs for energy during your 45 minute muscle building or body sculpting workout and…

This tip is almost like fast weight loss tip #11 where you workout with most of your stored carbs GONE so you can burn more fat but get this…

You can blast away twice as much fat if you do a higher intensity workout after your body sculpting workout like intervals or Tae-bo and a perfect example of a ready-made weight training workout followed by intense intervals is fast weight loss workout #1 &…

Japanese researchers recently found that lifting weights first helps you release more growth hormone which in turn helps your body release more fat to be burned for energy while doing cardio or intervals.

15. Walk 10,000 steps a day & lose an extra 10 pounds a year

If you don't have time to go on an exercise program - Buy a pedometer , wear it, and try to get in 10,000 steps a day to burn an extra 100 calories or more everyday which adds up to you losing over 10 pounds a year with minimal effort on your part.

16. Use music to lose weight fast

Use your favorite music to keep you motivated and energized longer during your weight loss workouts to reach your weight loss goals faster.

A recent study shows that overweight people who did their weight loss workouts to music lost an average of 16 pounds - twice as much as the people who didn't workout with music. Go here to see other ways to get motivated to lose weight fast.

17. Switch To a Mediterranean Diet As Soon As Possible

Which people are the leanest, least overweight, longest lived, and have lowest rates of chronic disease on earth?

The people from the Asia & the Mediterranean regions do.

The main reason why these people are the leanest and least overweight of all people on earth is that they eat a healthy balanced diet.

Their diets include an Abundance of Plant Foods (complex carbs) like rice and other grains, noodles, flatbreads, potatoes, fruits and vegetables (including sea vegetables), nuts, seeds, beans, various soy foods, other legumes, vegetable and nut oils, herbs and spices, and plant-based beverages including tea.

They eat fish, poultry, and eggs in low to moderate amounts and only eat red meat sparingly. Tea, wine, Beer and other Alcoholic Beverages are only enjoyed in moderation.

Their diets are low in saturated and total fat with most of the fats consumed are the good fats that come from nuts, legumes, vegetable, and nut oils - See this sample Healthy Mediterranean Recipe

18. Have water or vegetable juice before meals

Drinking a glass of water or vegetable juice before your meals will suppress your appetite so you will not eat that much so you can lose weight fast. See more things you can drink to lose weight fast.

19. Remember to take your multivitamins every day!

Research shows that taking your vitamins daily helps you maintain your weight and it also helps reduce your appetite while you're on a weight loss diet plan and get this…

When researchers asked over 500 men & women if they took multivitamins daily - the men & women that did take multivitamins daily had lower bodyweights & less body fat and in another research study…

45 overweight people who didn't use multivitamins were put on a weight loss diet and given multivitamins and at the end of the 15-week study - everybody in the study lost weight mainly because they were on a weight loss diet but the multivitamins probably helped them stay on the diet longer by reducing their appetites and…

If you don't get the right amount of nutrients - your body will MAKE YOU HUNGRY by increasing your appetite so you'll eat more (and probably gain weight) to get the nutrients you need and taking multivitamins prevents this so…

20. Make Yourself heavier to lose weight faster

The more you weigh the more calories you'll burn while exercising (Go here to see why) so… You can make yourself heavier by wearing a Weight Vest or backpack to burn more calories while walking or running and…

You only need to add an extra 10-to-40 pounds to your weight vest or backpack to lose weight faster.

21. Sleep Just Right

Don't sleep too long or TOO short because according to a study done by researchers at Laval University in Quebec… People who slept TOO LONG (over 8 hours) & people who slept TOO SHORT (under 6 hours) were more likely to gain weight than people who slept the normal 7-to-8 hours and…

When you don't get enough sleep the levels of leptin in your body are lowered. Leptin is a blood protein that suppresses your appetite.

With your levels of leptin being lowered due to sleep depravation…

The levels of ghrelin in your body are increased. Ghrelin is a hormone that's released in your body that makes you want to eat.

Basically, not getting more than 6 hours of sleep only increases your appetite causing you to gain weight plus…

Even when you do everything right & go on a proper diet & exercise plan without giving in to your hunger pangs but you still get less than 6 hours of sleep each night…

A University of Chicago study showed that up to 75% of the weight you'll lose will probably be muscle or mostly fat-FREE mass and…

Losing muscle is a bad thing since losing muscle makes you look worse naked so try to get more than 6 hours a sleep every night - Look at 33 Secrets to a Good Night's Sleep

22. CHEW your food longer and lose weight faster

You should chew everything you eat at least 8-12 times. Eat slowly. Your body doesn't realize that you've had enough to eat until several minutes after you've had it.

If you eat too fast…

You'll fill yourself up and possibly eat more on top of that.

Studies show the body is accustomed to an average numbers of chews per mouthful. If you chew your food more than usual, not only will you eat more slowly, but also you'll trick your body into thinking it's had more to eat.

23. How to eat a lot more & Lose more weight than people who diet

If you exercise for 45+ minutes at a moderate-to-high intensity at least 5 times a week… You'll be able to eat up to 500 more calories a day than the actually calories you need to lose weight simply because…

You burn the most calories when exercising for long periods of time at higher intensities meaning you can get away with eating an extra snack everyday and still lose 1-to-2 pounds a week and in a University of Pittsburgh study…

Women who ate 2,000 calories a day and exercised for 60 minutes at moderate-to-high intensities lost the most weight out of 4 different test groups. Go here to see if you're working out hard enough to lose weight

24. Eat about 1500-to-2000 calories a day

Most men & women can lose 1-to-2 pounds a week or a little over 10 pounds in 5 weeks without even feeling hungry if they eat 1500-to-2000 calories a day by eating mainly weight loss foods and…

If can't exercise - you may want to eat 1200-to-1500 calories a day and if you're active - You want to eat 1700-to-2000 calories a day.

25. Use baby utensils to prevent overeating

Use smaller plates instead of big ones to limit your meal or portion sizes and also use baby forks or spoons so that'll force you to take smaller bites which will make your meal last longer plus you FEEL full quicker on less calories.

26. High Carb or High Protein for fast weight loss?

IF you workout at least 3-to-4 times a week… You want to eat more complex carbs by making sure only 30-to-40% of your calories come from lean proteins & healthy fats so you can have the extra energy to workout longer, burn more calories and lose more weight but on the other hand…

If you want to lose weight without exercising - then a higher protein diet (where only 30-to-40% of your calories are from carbs) will help you lose weight fast (see fast weight loss tip #7 to see why) but the smartest way to lose weight fast is to probably…

Eat High carbs on your workout days and High protein on your Non-workout days.

27. Eat and run walk

Take a 5-10 minute walk after each meal. It doesn't have to be a walk, but any activity will do. The reason you should do this is because it increases the amount of calories you burn during digestion.

You don't have to do something after all your meals… I would start off by doing something for 10 minutes only after 3 of your 6 meals. This way you'll get in the recommend 30 minutes of daily activity you need to lose weight.

28. WALK! & DON'T RUN to maintain your weight

According to a study in the International Journal of Obesity - People who walked at least 12 miles a week (or 1-to-2 miles a day) no matter how fast or slow they walked were able to maintain their weight.

29. Please Avoid sodas - Even Diet sodas

Since regular soda is basically a weight gainer drink and since water is a 0 calorie weight loss drink - You would lose 1 pound every week if you replaced 2 bottles of soda with 2 bottles of water so go here to see how to stop drinking soda and…

Some studies now link high consumption of diet soda with weight gain because even though diet sodas have 0 calories… The artificial sweeteners increase your cravings for sugars and other foods that make you gain weight and as a matter of fact…

A University of Texas at San Antonio study showed that people who drank diet soda increased their waistlines 6 times more than people who drank any other kind of drink including regular soda!

30. And Don't Drink Juice !

It's better to eat raw fruit instead of fruit juice because fruits contain more fiber and the juice will always contain more sugar than the actual fruit and just like soda…

You can also lose up to an extra pound a week by replacing juice with water since most juice drinks are mainly just water & sugar.

31. Don't sit down for more than 4 hours

According to researchers at Missouri University - sitting down or being virtually inactive for longer than 4 hours slows down your metabolism making it easier for you to store fat so to prevent this from happening try standing up for at least 10 minutes within every 4 hours.

32. Say "So that" Everyday

Ask yourself Why you want to lose weight and after you come up with a reason why… Just keep on saying SO THAT.

For example - Why Do you want to lose weight…

Can you see what's happening here?

The more times you say SO THAT the more and more motivated you'll become to lose weight. I don't know about you but…

If you can come up with at least three SO THAT'S  - nothing will stop you from losing weight.

33. Don't ask yourself "What's the best workout I can do" and…

34. Add 15%

Walking at a 15% incline on your treadmill can burn 3 times as many calories as you would walking without an incline so imagine how much more fat you would burn if you run on a treadmill at a 15% incline.

35. Keep Records

Researchers at the University of Arkansas found out during a 13 week study that people who kept detailed records of what they ate lost 3.5 pounds more than those who didn't because it helped them accurately estimate their protion sizes so they could eat just enough to make them lose more weight.

36. Lose weight while you watch TV

To lose weight while you watch TV you simply need to get rid of your TV remote to force you to contiually get up and MOVE to change channels!

An Austrailian study found that people who did the greatest amount of light activity during lazy activities like watching TV had 16% smaller waistlines than people who were even lazier and used the TV remote or…

37. Watch less TV & Play less Video Games

You can burn more fat each day just by cutting your TV & video game time in half says research from the University of Vermont but it's common sense…

Less TV means you have to fill your time by doing something more active that gets you up off your lazy ass.

38. Don't let plastic make you fat

Plastics contain synthetic chemicals (called BPA & phthalates) that act like estrogen in your body and estrogen is basically a fat-gaining hormone you'd want to limit when trying to lose weight so to prevent these estrogen-like chemicals from getting into your body…

39. Go skiing while you walk

You can Use walking nordic poles to burn 20% more calories as you walk according to new research from the Cooper Institute.

40. Eat more

It's better to eat more frequently by eating 4-to-6 smaller meals a day to lose weight rather than you eating less than 3 meals a day becasue…

You're more likely to be hungier and overeat if you wait too long in between meals but if you eat smaller meals every 2-to-3 hours then your hunger levels will be much lower plus…

Studies show that people who eat more frequently are less likely to be fat.

More Fast weight loss tips…

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1-100 of 267 Comments


Due to my last year in school i have managed to put on weight. I have an height of 5'7'...... and i am weighting 80kgs right now. what is the best plan to do when i want to get rid of the weight in my thighs...
Please advice :)

December 30, 2014

Adrian Bryant

any plan is good and any plan will help you lose fat all over and there are no thigh only fat loss plans so use this workout and this diet

December 31, 2014


Hi, i'm a 24 yo female with compacted joints, i'm also severely overweight thanks to college...before high school I never weighed more than 120 pounds, but now i'm sitting at 180, i've lost 10 pounds on throw oxalate diet (I have kidney stone issues) and I drink around two liters of water a day. I am also allergic to dairy (which is sad because I live in the dairy state). What would the best plan be for me to lose 60 pounds?

December 20, 2014


Sorry, using my phone so I had some issues..... I'm 5'1"... On a doctor prescribed low oxalate diet, allergic to dairy. I'm currently consuming about 1200 calories a day, I am doing a food diary, to track kidney stone triggers, but it also tracks all to nutrients.
I was born with compacted joints, and have knee, shoulder and wrist issues from past injuries.
What work out or diet can you recommend for me? Any help would be appreciated

December 20, 2014

Adrian Bryant

are you limited to doing anything workout wise due to joint problems

December 20, 2014


stay away from dairy. adding any kind of casein(the protein in milk) to rats diets increased cancerous tumor markers in just 3 weeks. Taking them off casein lowered them right back. This was manipulated over and over again in studies. Read about it in the China Study by Dr. Colin Campbell.

November 30, 2014


Hi ...
Thanx for your great exersise tips and workouts videos . They are helping me in some how..
My weight is 150kilo grams(kg) i want to loss my weight fast and i want to control it to upto 80kg to 90kg ... whats diet plan should i do and what exersise i have to do to get fit slim body ...
And what should be the daily time table i should follow and how much and what type of food should i take. .. please guid me for the same ..

Thank you

I will like if you email me on my mail nareshpmota@gmail.com so that i will get your quick response and also can ask u quiries . Thank you.

November 27, 2014


I want be slim in short time please send sum tips.

November 13, 2014


Hi Adryan
I have a desk job and haven't exercised in a very long time. I have lower back problems and lately my hips are very tight which aggravate the lower back problem. How do I get back to an exercise program and loosen my hips. Do I start with the hips first and then exercise program? thanks for your help

July 25, 2014

Adrian Bryant

go here and see rounded shoulders and lordosis

July 27, 2014


Well Diane before you focus on your hips or begin an exercise program, I would kindly suggest to you to begin eating right. Find a diet plan that focuses on nutrient-dense foods to help you lose weight. When you begin to see the pounds coming off, then you should seek an exercise program. If you do too much too soon, you might end up doing more damage than good.

September 02, 2014


I came across your website and it has a lot of great advise. I see you have directed others with planed diets and exercise techniques. I quit smoking 6 years ago and gained a lot of weight. I am 46 years old and I went from 126 to now 175 lbs. Yet I have exercised and and lost down to 147 lbs and was doing good until I took in my cousins daughter two years ago. Between my schedule and trying to get used to a 5 year old I am up and down on the scale. Please give me some suggestions with my age it tends to be harder to lose,

July 06, 2014

Adrian Bryant

use this workout and this diet that will fit your hectic/busy shedule

July 06, 2014



Im 34 years, 5ft 6in and weigh 78 Kgs. I have some body fat in the belly, neck and underhand areas. I want to lose weight to 68 kgs. I am an IT professional . I eat mung bean salad for breakfast and a veg salad for lunch. I have a normal dinner. What diet and workout would you suggest to lose weight quickly ?

June 24, 2014


i am 19 yrs old and my height is 5'5". My weight is 95 kg.i actually want to loose weight in 1 year.so what shall i do to decrease my weight up to 60 kg..

June 22, 2014


I am 95 KG and whether i eat or not for weeks my Weight remains the same .

What do i do i want to atlease goet around 75 to 80 Do suggest .

June 20, 2014


Hi Adrian,

I am 27 years old n 5'6.5". At present I am weighing 73kgs (160.6 pounds). I want to reduce it to 54kgs, will it be possible to lose 19kg in 3months??? i am getting married at d end of d September n want to cut off dat extra fat from my body... Suggest me d best diet n exercise plan...


June 20, 2014


hey, I'm 23 and I'm currently weighing in at 310 pounds, I have tried to lose weight multiple times and ive had no luck! but recently (beginning of march) I started a 2 year challenge, 2 years because I want to be at my ideal size by my 25th birthday, and I also figured out that I would only have to lose 8 pounds a month to reach this goal in exactly 2 years, so basically my LONG TERM GOAL is the 2 year challenge, and I have many short term goals in between which is the 8 pounds a month, do you think im giving myself good goals? and any extra tips would be awesome!!

June 13, 2014

Kit Kat

Hi, Adrian... I'm 23/female about 5'7" and 118 lbs.. I'm already skinny with a lot of muscle tone and I've been trying to get a bigger butt for about 6 months or so now but for some reason I'm not seeing the results I think I should be getting..? My lower body day workouts (usually 2days a week) usually consist of workouts like 20 kneeling leg lifts, then 20 1-legged glute bridges, 20 bird dogs, 10 squats with 15lbs, 2 sets of 10 stiff leg dead lifts w/30lb barbell, 10 lunges with 5lbs, 2sets of bent leg deadlifts w/30lbs, 2 sets of 10 prisoner squats, 2 sets of 20 butt bridges w/30lb dumbbell..that's just most of the workouts for lower body day and they usually take about 2 hours, is that too long? Am I on the right track, or is there anything I should do differently? And could I possibly be overworking my glutes? Also, what kind of diet should I be on...? Please help!!

April 19, 2014


Following these tips do not have to worry about diets or stop eating , are a few simple tricks that can help .
1. Dilute the juice . Rather than take a normal juice , put half water to dilute. You can cut up to 85 calories per cup .
2 . Use your wireless phone . When you talk on the phone, instead of lying down watching TV , get the laundry (68 cal.) , Set the table (85 cal.) , Watering plants ( 102 cal.) , Etc. .
3 . Chew gum. Has been found to be chewing sugarless gum all day helps raise your metabolism by 20%.
More info: tinyurl.com

April 04, 2014


Hi Adrian;
Ever since I had my little girl who is 4 now! I couldn't loose the weight and craving for food at all time I'm 80 kilos and used to be 55 kilos. At the moment happy to go down to 60 kilos what's a quick way of doing this going on holidays in 5 months and like to stick to a plan thanks

March 06, 2014


I work. In am at gym at my apartment complex I use treadmill elliptical and barely started weights and using a back pack while on machines but how do I know how many calories I'm burning by machines calories burned for the day and I also have the force bracelet to track my steps and calories .. I weigh 149 now started at 210 in September I've been following your website ... Erica

February 12, 2014

Adrian Bryant

does your machine have a readout that tells you how many calories you burned?

February 13, 2014


Hi Adrian, my name is Evangeline and I am 17. I am 5'6 and weight 126. I would like to be around 115. I play tennis in the summer but since it's winter where I am I cannot play. I still exercise on a daily basis. I would like to lose the eleven or more pounds before summer because I am interested in training for the military and I want to be as fit as possible. Thank you!! :)

January 27, 2014

Adrian Bryant

do this

January 27, 2014


Hi adrian i wanted to loose 4 kgs doing workout cycling jogoing aerobice 60 mnts a day can it is possible to loose in a month plx help me how to to loose lower body weight ?

January 02, 2014

Adrian Bryant

it's very possible depending on your current weight and height

January 02, 2014


hello sir. i m 5''5 . and 63 k.g i want a diet plan to reduce my weight 5 k.g n how i can make it constant. becouse very easily i gain weight. give me full day meal programm n tips to loss weight

November 24, 2013


Hi, I want to lose 45 pound in 70 days can you give me diet and exercise to do it , thank you

November 18, 2013

Adrian Bryant

go here

November 18, 2013


hi adrian im 22 and im on tablets that drastically slow down my metabolism and male me gain weight im currently 26% body fat and 87kg but all of my fat is on my stomach and nowhere else i seem to only burn weight off my limbs when i workout at the gym im crrently weight traing and on a 1600 calorie dit which is real really high in protein is there anything you can recomend to takle this stomach fat?

October 15, 2013

Adrian Bryant

go here to tackle belly fat

October 16, 2013

Khalid Ayubi

Daily exercise and enthusiasm will decrees the weight vary easily if your intent to be fit you must work hard as much as you can.

August 25, 2013


please I had a baby 4months ago and i am 89kg[178 lbs or so]and really need to come down to at least 68kg by sept ending for a family wedding and reunion.its really embarassing carrying all d fat around! I hardly get enough rest or sleep as u suggested because my baby hardly sleeps all night,so pls suggest for me d best workout to do@home. all body slimming down and firming too.

August 15, 2013


Im 14. Im not sure how tall i am i dont keep track, but i know im at least 5'8" and i weigh 215 i really need to loose weight but i dont have time to do an exsercize every day. Any sugestions? (Sorry about spelling im only a 9th grader)

May 06, 2013

Adrian Bryant

use this workout and this diet if you are busy

May 06, 2013


I am 13 years old 5'1 and 180 lb. I have asthma so the workouts i can do are limeted. I can not run because of breathing complications i need to lose 80 lb by september for cheerleading what should i do.

April 18, 2013

Adrian Bryant

here's a diet you can do but as for the workouts you will have to be the judge of that as I do not want to advise anything that may complicate your asthma

April 19, 2013


Kayla some good way to drop the weight is to cut out sugars no candy or soda!! drink more water and as far as the asthma goes you can still do the work outs just go at you own speed. I was a cheerleader and had childhood asthma I stayed in shap by walking and running but at my own speed swimming laps is a real good way to get in shap you may not drop all 80lbs by spet. but if you make a goal of 1lb a week youll meet your goal. best of luck to you.

June 17, 2013

Malinda S.

Hey guys . My name is Malinda and honestly .. I'm VERY VERY overweight. Please help me lose weight. I'm tired of consitanly bwing made fun of . Please hellppp .-Malinda S

April 14, 2013

Adrian Bryant

then Use any 1 of the permanent weight loss plans here and pick the best one that fits your lifestyle

April 15, 2013


i am 14 year old girl and my weight 95kg and my height is 5.4 feet plz help me

April 09, 2013


so all my life I was skinny but I got really fat and I lost the weight but my mom still tells me I got fat again and makes me feel that all that hard work wasnt for anything and I feel really bad so hopfully your tips will help me and sometimes I feel more fat than before because of my mom calls me fat everyday and its lowering my self esteem again and sometimes I want to cry

April 09, 2013


i m karan , my age is 21 years old n i m 5'5'' n my weight is 75kg can u plz suggest me wat should i do for loosing wieght

April 06, 2013

Adrian Bryant

start here

April 07, 2013


Hi Adrian. I have always been overweight, all my life. Last year I went through a severe episode of clinical depression badly ruining my health, career and life. Gladly I did pull out of it but did end up with a whopping 269 lbs body weight. By the time I slowly came down to 258 lbs I had regained control over my life, joined a gym and in a month lost 15.4 lbs and is currently at 242.5. I am glad I came across this website and I just wanted to thank you for all the effort you put into this and for all the information you've posted on here. It really did make realize how I need to tweak my nutrition intakes and many other stuff. Keep up the great work. Thanks

April 05, 2013


Hey..I am archana,25 year old female .I am 120 kg n 5"6' . I am obese from childhood. And now mom of 10 month old baby. Before marriage I lost 15 kgs with the help of Naturopathy( a therapy with water and fasting) and now I gained back post delivery. I can't go out for gymming. Kerala foods are high carb foods. Pls suggest me some diet plans and exercises cardiac/free hand so that I can shed weight. My goal weight is 90 by dec 2014. Pls help me.


April 03, 2013


Hey Archana. I am glad you set a very realistic long term goal. But the problem with your goal being too long is that the motivation to go all the way may wear off after a while. The reason is the process being very slow and too many things happening around you that involves great food (oh I love Indian food)
You need to split that goal. Lets say 10 kgs in next 4 months. Then go from there. That will keep you motivated and also you'll learn a lot more about your body than you did in the last 25 years, trust me.

If can help you with the process. All I need from you is information about your daily routine, how active you are, what all you eat, number of meals you eat, what all you snack on etc. let me know if you are interested and of course, motivated.

Thanks & god bless

April 05, 2013


My name is Chanel! I am 26 & i have been small all my life at 5'1" & 105-120 at my highest. I just recently in the last year got up to 145 and I absolutely hate it. I had to stop the gym because I had so much back pain and recentley found out I have spondylolisthesis and small fractures in my lower back possibly from gymnastics. I'm on a 1200 calories diet thanks to my fitness pal app and I've started going back to the gym doing some exercises and cardio but trying not to over do it. I've got to lose weight. Is there a safe work out I can do to still acheive my goal of 120? Thanks

March 23, 2013

Adrian Bryant

it depends? are you not able to run or do any intense exercises/

March 23, 2013


I can do most work outs with no problems with low weights and watching the pressure on my lower back but haven't tried any back work outs. I do uphill walking on the treadmill for maybe 10 minutes but then have to move to the bycicle machines or walk the track. My back is sore afterwards but I can do it. I don't do any running though & try to keep a good pace while doing the cardio. I spend about 20 minutes on the bicycle machine and 30-45 minutes walking. Also there are stairs going up stairs to the track so I go up and down them a few times if my back is feeling okay. I usually feel totally exausted by the time I'm done exersicing but I still feel like what I'm doing just won't be enough

March 23, 2013

Adrian Bryant

what you're doing now should be enough to get off your first 10 pounds at least but does your gym have this machine? it can help you lose weight without hurting your back

March 24, 2013


Yes actually they do have it at my gym but i always walked right passed it & didn't even think about giving it a try. Thanks for the video and all the help! Gonna give it a try tomorrow! I love your website & all the information you provide for all of us trying to better of ourselves! Thanks so much!!! :)

March 24, 2013


Hi. I am 23ysz old.my weight z 68kg n height z 5'1". How can i reduce ma weight fastly in few months. I wana loose 14kg atleast. Is it posible 4 me 2 lose weight

April 15, 2013


Hey, great information! im struggling right now to lose weight, i started training hard about 6 days a week a month or so ago (including weight training followed by 20 min cardio) keeping my calories around 1800-2000. I didnt lose a pound so, 2 weeks ago i switched my workouts to 3 phases of anaerobic training (pushups, situps, dip, pull ups, core training etc) seperated by about 15 minutes of cardio. It definitly pushes me harder but idk if im working hard for nuthin, also would u recommend i do these cardio intervals before each of three phases or 1 long cardio after all three. Thank you my friend

March 21, 2013

Adrian Bryant

it sounds you may be better off doing a similar but more structered plan like this here

March 22, 2013


Hey I have been working out every morning, i usually do 30 crunches and 3 minutes of shake weight then proceed to 45 minutes on my bike and 45 minutes on my eliptical. but im not seeing any results. i keep tract of what i eat andthe calories but nothing is working, is there anything i can change or add??

March 16, 2013

Adrian Bryant

what s your weight and height and the number of calories you eat?

March 16, 2013


Hello Adrian! I was wondering in how much time can I lose 70 pounds? I'm 5' 5'' and now 180 pounds(I've lost 14 pounds so far, thank you!!!) Could it happen in less than 1 year?

March 07, 2013

Adrian Bryant

oh yes, it can happen in less than a year

March 08, 2013


this while it does has some good points it contradicts itself every other paragraph drink a cup of juice or water but oh dont drink juice do this oh but then again dont do that ugh

March 04, 2013


Hello, I saw the plastic containers and water bottles recommendations and I'm a bit concerned about it. I work 5 days a week and use the same water bottle (use a new one each day) and fill it up. I also bring food from home and heat it up in the plastic containers. What can I use instead? Should I continue with the water bottles? What about the plastic containers?

March 03, 2013


Pyrex makes glass containers that are microwave safe and they come in different sizes so you can have the serving size you want. Glass is generally cleaner then plastic so it will be healthier overall to eat and drink out of it. As for water bottles, I just use old sauce jars and keep the lids. I've found that I crave water more when I can see it so having the water in sturdy glass jars makes me want more water then before and I can fill it and reuse it every day so I waste less plastic and spend less on water bottles.

March 05, 2013


Your website is so amazing Adrian, I just discovered it a few days ago and I cannot stop reading. The problem is that, in general I have no idea where to start, I want to lose weight and I've been going to a gym for a while now, I'm really motivated, but I feel that I'm not doing the right workouts. There is just so much information out there and things one can do, I can't figure out what would be right for me.. do you have any suggestions on how to make the decision about what workout plan and diet is suitable for you? Thank you so much!

February 15, 2013

Adrian Bryant

Pick 1 of the permanent weight loss plans here and pick the best one that fits your lifestyle

February 17, 2013

Damodara Menon

Thank you very much for this valuable information

February 11, 2013


Need to reduce face fat and tommy then arm only

February 10, 2013


Am 5ft 1, still wear size 10, but I look fatter than I am,really need to loose weight urgently at least to a size 8,especially my face that is the cheek ,then tommy and arm ,to me every other part is jst perfect

February 10, 2013

Adrian Bryant

then you need to Use any 1 of the permanent weight loss plans here to lose weight all over

February 10, 2013


hey adrain the key to weight loss is amount of calories i eat right but wht if im still hungry after i ate the right amount to lose weight does it mean i streve myself

February 09, 2013

Adrian Bryant

to an extent yes but how many calories and how many meals are you rating per day plus what kinds of food are you eating?

All of these will factor in to how hungry you are

February 10, 2013


Hello Adrian! I'm on week 2 of my weight loss journey. In the first week I've lost 2 pounds and a bit, now I'm very excited about what I've lost this week.
I cannot exercise in the morning, I have school and I just can't wake up earlier than 6 o clock because it's killing me all day after. I exercise 4 days a week. 3 days intervals and 1 day weight loss yoga, all about 10-20 minutes. I eat like 1300 and 1500 calories a day.
Will I still lose 2 pounds a week doing this for 5 months?

January 23, 2013

Adrian Bryant

not all the time. as you get closer to your goal your weight loss rate will slow down

January 23, 2013


i bought these protein bars 200 cal 2 grams of sugar are they ok for weight loss

January 16, 2013

Adrian Bryant

everything is ok. how much you eat may or may not be okay for weight loss

January 18, 2013


hey Adrian i buy chicken breats from fred meyers no sugar but 2% of salt,190 colories in each and i eat 2 everyday is it gud for you or should i stop eating them? thanks

January 08, 2013

Adrian Bryant

all food is ok. eating too much of anything is not for weight loss

January 09, 2013


i eat teriyaki for lunch everyday with brown rice. is it healthy?im trying to loss weight?

January 03, 2013

Adrian Bryant

it's okay as long as you do not eat too many total calories

January 05, 2013


hi my name is singh and i have chest fat how can i get rid of it i have some fat on my stomach but overall im not fat.should i loss that fat or weight lift

December 28, 2012


i've selected in indian airforce and i'm joining it after a week and before it,at last that day i would be medically examined and before it i've lost 9.5 kgs [18 pound] in last 42 days and now i've to loose 3 kgs[5 pounds] in just a week...need your help quickly

November 18, 2012


i want to lose 10 kilograms plz guide me

December 10, 2012


i workout daily and have gained some weight in the past 2 years......i am 5'11 and weigh 95kgs...i want to lose fat especially from my belly and chest to get my V-shape back....Although i am really active and fast and am one of the best sportsmen of my school,and have lost 6kgs in the past month by extreme exercise which i love to do....i would still lyk to seek ur advice to get my weight to 75kgs.....

November 13, 2012

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