How to break out of a weight loss plateau or…

19 Ways To Lose Weight 3x Faster


H.I.I.T or High Intensity Interval Training is a smarter way to workout where you lose weight faster simply by doing shorter workouts to burn more overall calories than your longer 40+ minute cardio workouts.

A group of women Lost 3 Times more fat doing ONLY 20 minutes of HIIT 3 days a week than a group of women doing the normal 40-minute steady pace cardio workouts like walking at 3mph

They lost three times more weight as other women who exercised at a continuous, regular pace for 40 minutesUNSW Associate Professor Steve Boutcher     see article

2. Workout Before Breakfast

Working out before you BREAK-YOUR-FAST or before having your first meal of the day is the most common sense way to burn more fat faster because when you don't eat for long periods of time…

Your blood sugar, insulin and carb/glycogen levels are all lower forcing your body to burn more fat since it's not a lot of blood sugar & carbs around to burn for energy. See 2 ways to burn fat faster in the morning

A Kansas State University Study (Wilcox, Harford & Wedel Medicine & Science in Sports and Exercise, 17:2, 1985) says a kilogram of fat or 2.2 pounds of fat will be burned quicker when exercising before breakfast or before your 1st meal than when doing the same exercise after having a meal.

3. Wear a Weight Vest

Make yourself heavier to lose weight faster while you're working out.

Your body has to burn more calories, burn more fat or use more energy to move a heavier object but only wear a Weight Vest or a bookbag that weighs no more than 20% of your bodyweight.

4. Workout Harder &/or Longer

For example…

Please note: Working out harder or with more intensity is the same as doing HIIT (see #1), Wearing a weight vest (see #3) or just getting more creative by walking up a hill/incline (see fast weight loss tip #22) instead of a flat surface or by using heavier weights when you do fat loss workouts like the sledgehammer workout or the get ripped at home workout here

5. Workout More Often

6. Do a Different Workout

If you've been doing the same weight loss workout everyday then over time YOU & YOUR body will get used to the same workout where you'll hit a weight loss plateau and at that point you'll need to do a completely different weight loss workout but here's a real world example of how this works…

I knew a lady who lost 25 lbs. walking on a treadmill everyday but after about 2 months she stopped losing weight so I told her to start doing something different like the Elliptical machine and she lost 7 pounds in her first 2 weeks after switching over to the Elliptical machine.Adrian Bryant - Body Transformation Expert

7. Beat Your Last Workout

The quickest way to lose weight is to keep beating your last workout by pushing yourself more & more each time even if it's only by an inch so…

8. Don't Eat Back the Calories You Burn Exercising

You shouldn't be doing this in the first place but read this here to see why eating back the calories you burn exercising will only make you lose weight at a slower pace or not lose weight at all.

9. Spend More Time Under 66℉

cold exposure break weight loss plateau
Ray Cronise lost 27 lbs. in 6 weeks with cold exposure

Fact: The more time you spend in temperatures under 66℉ (19℃) = the faster you'll lose weight because your body has to burn fat to generate enough heat (energy) to keep you warm as verified in this test where people burned 410 calories every 2 hours simply by sitting in a 66℉ (19℃) room.

10. Eat less

For example…

11. Try Intermittent Fasting

Intermittent fasting is a trick you can use to burn fat faster while on any weight loss plan

Intermittent Fasting 101

12. More Protein

Protein helps you lose weight faster in 2 ways…

  1. Protein suppresses your appetite making you eat less calories. This study says you'll eat almost 500 less calories per day with more protein in your diet
  2. Protein increases your metabolism because your body has to burn a lot of extra calories digesting it. These studies say you'll burn about 260 extra calories per day eating more protein.
Type in how many calories you eat per day in the box below and then click the Enter button to see me how much protein you need to lose weight faster…

Type in how many calories you eat per day here →

You need to get at least grams of protein each day to lose weight faster

13. Eat the Same Foods

Eating the same foods or meals daily will cause you to lose interest in food making your cravings go away where you'll bore yourself into losing more weight by not having any variety in your diet.

The women in this study ate 100 calories less eating the same foods daily and the guy in the video below lost 50 pounds on the 'boredom diet' or a diet where he eat the same exact thing everyday…

14. Get Rid of False Fat

See these tips to get a flatter stomach by getting rid of your bloated stomach and excess water weight which causes you to put on "false fat" which makes you look fatter than you really are.

15. Are You Gaining Muscle & Losing Fat?

If you're starting to look better, look slimmer or if your clothes fit better even though your weight loss scale says you haven't lost any weight then the GOOD NEWS is…

How to tell if you're gaining muscle & burning fat

To Get Out of a Weight Loss Plateau With Less Than 15 Pounds Left to Lose…

16. Deplete Glycogen

See How to Burn More Fat While Working Out but this is a good fat burning trick you should only use if you have less than 10 pounds to lose.

17. Use a Fat Burner

Fat Burners like Lipo-6 or Hydroxycut will increase your metabolism, suppress your appetite, give you more energy to workout longer and harder to burn more calories and causes more fat to be burned when you're working out.

18. Yohimbine

Yohimbine is better known as a stubborn fat burner you'd use to lose your last 5-to-15 pounds of belly, hip and/or thigh fat (see how to use Yohimbine correctly) but…

Take Yohimbine on an empty stomach 30-to-60 minutes before your cardio or HIIT fat loss workouts to target your stubborn fat.

19. Be Patient

See how fast you can lose weight & Why it's takes longer to lose your last 10 pounds but remember…

The closer you are to your weight loss goal = The longer it's going to take to lose your last 10, 20, or even 30 pounds and…

More Tips

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1-35 of 270 Comments

I workout five days a week two hours a day. I do elliptical for one hour forward and reverse motion.
I walk on in cline for hour. I'll sometimes switch it up do thirty minutes instead of hour. I also walk with weights. Why am I not loosing weight? I drink water and drink green tea. Please help! Can you give me a menu for breakfast, lunch, and dinner?cope

August 14, 2017

Adrian Bryant

this is why

August 15, 2017


Hi ..I'm 25 years old I lost 35 lb in 5 months I was 218. Now I'm 183 .but I'm not losing weight after 35 lb.i workout everyday,I'm active at work .i eat normal . Can u please help!!!

July 20, 2017

Adrian Bryant

what have you tried on this page?

July 23, 2017


Hi Adrian, I'm 5'3" and 113#, I am trying to get back to 109# (where I was about 3 months ago) but I seem to be stuck here. I run about 4 days a week for 40-60mins.. I do intervals (sprint, jog, walk, sprint, stairs (fast and hard), jog backwards etc). I also do planks, squats, crunches and arm weights. I log my calories at between 1500-1600 a day (but my bmr is almost 1300...). I eat high protein and low carb... Any advice? TIA

July 09, 2017

Adrian Bryant

PATEINCE. at your low weight there will be weeks you wont lose any weight on less than a pound per week. Simply apply as many of the tips on this page as you can

July 09, 2017


Thank you!

July 09, 2017


Hi there, thanks for this great article: very motivational! Most of the tips indeed work, in my experience, or (if I haven't tried them yet) I expect they should work because they make good sense.
All except perhaps #5. In my experience, working out every single day will cause the body to hold on for dear life. I have encountered this often and I found this is often the cause, not the solution, of a plateau.
The solution, strange though it seems, for me was to take a rest, two days a week. Better to up the intensity of the workout f.i. 4 or 5 days a week and take a rest 2 days a week, than workout every single day.

July 05, 2017


Hi..I m 32 yrs old..I have been trying to loose weight..I had lost 8 kgs 6 months back but have regained it now..My weight was 77.4..and I started working out early in the morning ..started with brisk walk for 45 min and I lost 2 Kgs in just 2 days ..Very happy with the progress I made..i continued with my walk but now I m stuck at 76 kgs..and not able to lose weight further..i tried working at gym first thing in the morning.still I m at 76..plz help

May 06, 2017

Adrian Bryant

how many of the suggestions on this page have you tried?

May 06, 2017


Hi Adryan. 
( I apologize in advance for the extended question. I just would like some advice because I'm a bit lost in figuring out my situation)
I am a 38 year old female height 5'2"to weight 146.
About 8 years ago I lost 75 pounds in a healthy manner no rash dieting simply eating well and keeping active. I kept the weight off for over 2 years until I became ill. I was plagued with severe fatigue and my mobility was affected it was then that I was diagnosed with multiple sclerosis. Over a five-year period my way slowly increase from 114 to 165. I was able to drop 30 pounds and bring my weight down to 136.
June of last year I had a medication change which severely curbs my appetite it is a struggle for me to consume over 900 calories but I do force myself to take in a minimum of 1200 calories on most days. Over the past few months without excessive eating and with cardio 3d/wk my weight seems to be increasing. I believe my metabolism has slowed because of an unintentional VLCD. My question to you is how do I correct my metabolism without gaining weight? I would just like to correct my metabolism then proceed gradually losing weight again.
Thanks in advance for any advice and I'm sorry for the long note.

May 04, 2017

Adrian Bryant

read this - your metabolism hasnt slowed down to the point where you cant lose weight.

how do you track your caloreis

May 04, 2017


I use MyFitnessPal for tracking all body measurement, food, water & excercise. Every little thing is measured/weighed before recording because of the curb in my appetite consuming 1200 calories is difficult. So I log everything to make sure I get in the minimum.
I will go ahead with the plan you've linked above. Thank you.

May 04, 2017

Adrian Bryant

ok but i didnt link a plan. i just gave you a reason why you need to double check your calroie count b/c its impossible not to lose weight on a
less than 1200 cal diet

May 05, 2017


Hi Adrian. I'm 24 yrs,5ft,143lbs. I started 16hrs intermittent fasting on sunday from 8pm to 12noon the next day. I workout 4 times in a week; squats,jump rope,total body workout and sometimes running but am not losing weight. Please is there any meal plan or different exercise you can recommend for me cos I want to lose 43 pounds in a span of 1-3 month. Thanks

April 18, 2017


Hi. I am 20 years old female, 4'11 and 122 lbs. At the start of this year, I could lose weight from 125 lbs to 119 lbs by walking 4 miles every morning and doing 50 pushups and 50 squats in the evening and eating 1350 cal. However, it was a really slow progress, about 1-2 lbs per month. Just 10 days ago, I became bored and changed my workout. Every day now, I did a 30 min cardio + strength "shredded" workout video in the morning and a 40 minute yoga in the evening. For my stat, from calories burned calculator, I should only burn about 200 calories each day. I reduced my calories to 1300 as I thought it doesn't burn as much as walking. Today, I gain weight to 122 and I am really frustrated. All this time I never blew my diet or went on a binge. I don't think my calorie intake is too low because I am petite. In calorie calculators, I set my activity to sedentary and get 1465 as my maintenance. With eating 160 cals less and burn 200 cals per day, I don't think I should be gaining weight. I deliberately set moderate deficit to prevent plateau or muscle loss but it didn't work. What should I do?

April 17, 2017

Health Enigma

Great info! Luckily I found your blog by chance. I’ve saved as a favorite for later!

April 03, 2017


Hey, my name damarie. Im 21. I've always been over weight. At 16 i started losing tremendous amounts of weight i was about 240 and went down to 175-180 in a matter of months and no one could figure out with, doctors said i was fine it wasn't until i came across your page on facebook that i realised what was making me lose so much weight without exercising or even consciously trying to diet. I was always saving to buy clothes and shoes so i started skipping lunch and naturally im not much of a morning person so i often skipped breakfast and most times i ate after 2 or whenever i got home. Without me actually realizing it i was practising intermediate fasting. I even got uninterested in food. The only down fall was that i began having issues with constipation. In my first to forth year of college i basically gained everything back. I'm up to 234 now and desperately trying to work on my goal of 170 im 5"7 i know that doesn't make me skinny but id rather leave my body on the thicker side. Any tips and advise? I think my body fat is now stubborn.

March 21, 2017

Adrian Bryant

its not stubborn (at least not until your last 20 pounds to lose) but for you just start here

March 21, 2017

Bell woods

Hey Adrian,

Please help im a 21year old mother to my 8month old son , be for I was pregnant I weighed 75kg I'm 180cm tall and I weight 100kg I'm struggling to lose my weight and my body aches because I can hold my weight, the weight is all in my upper arms & abdomen what are some exercises that can help burn the fat in these areas? Also what can I do to tighten loose and wrinkly skin in my abdomen area?

Thanks, bell ❤

March 14, 2017

Adrian Bryant

you need to go here to lose weight/fat all over. there is no special exercise to lose fat in a certain area

March 15, 2017


Hi Adrian

I am 31 year old mother of one Toddler. I am 5.5 inches tall weigh 150lbs. A month ago I started doing treadmill walking in 15% inclination with 3.4 miles/HR speed for 45 mins almost 6 days a week and eating about 1400 calories everyday. In this 4 months I lost 8 pounds but for last 2 weeks I started gaining pounds even with the same exercise and diet. Now I weigh 45 lbs. I want to lose 10 more pounds. I don't. Know what went wrong?

March 08, 2017

Adrian Bryant

how many pounds have you gained in two weeks and how do track the 1400? have you thought about doing #1 on this page?

March 09, 2017



I am 5'2" and weight about 200 and i am trying to lose 50 pounds in 6 months at least. What would you recommand?

March 06, 2017


Hi Adrian,

great article, i came across this in doing research on why im in some words 'stuck'. sadly i have been at the same weight give or take 1kg for 14 months now, im 78kg and 5 11' so im at a average weight but really want to get down to 70kg, my calorie intake daily is around 1600 and i use a exercise bike at home 3 days a week combined with squats and sit ups, some weeks swimming. i also have really stubborn belly fat due to years of yo-yo dieting that i cant seem to shift. is there anything you can recommend for me?


February 27, 2017


Hi! I'm 36 years old, 5'7", and 210 pounds. I want to lose 30-60 pounds in the next 6-12 months.(50 pounds is my goal) I recently had an acl reconstruction and am unable to workout like I used to. What would you suggest for me?

February 25, 2017


Hi Adrian,
I have been a follower of u from a long time. I have successfully lost 1.5 kg in 2 months. But unable to achieve weight loss as I workout.
Height: 5'5" Weight 94Kg [Reduced to 92.6]
Calory intake 1000
Protein 30-40gm; Fibre rich diet

5days workout per week. 2hours/Day.

As u suggested previously intermittent fasting I tried but failed to do so. Pls suggest me something else

February 09, 2017

Adrian Bryant

describe your workout

February 09, 2017


WORKOUT Around 2hr total:
Cardio 1Hr: Trademill moderate to High speed 30min; Elliptical 25-30min

Weight training: 20min dumbells like
Bentover Dumbbell Row 15*2 set, T Raises, Bi Shape 1 set(15rep), TRI shape (15rep)

ABS 30min: Different crunches of total 100 rep[40rep with Weight]
Knee Push Ups, Plank (30 sec*3set) [I'm Totally unable to hold more]

February 10, 2017

Adrian Bryant

see tip #1 and do more HIIT

February 10, 2017


Hi.. I have been successfull at losing 10kg in 4 months and getting to my goal weight of 54kg. I am 34 and 159cm tall. I am now maintaining my weight and eat 1700 calories a day. My main issue now is my thighs have not budged at all despite me doing HIIT 3 days a week and strength training 5 days a week for the last 5 months. They seem to still have a layer of jiggly fat and do not look toned at all even though the rest of my body looks awesome, I even have abs!! How do I get rid of this pesky thigh fat without losing anymore weight or am I doomed?? Any advice is much appreciated x

January 28, 2017

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