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 your first meal 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 because it's not a lot of blood sugar & carbs around to burn for energy. 2 ways to burn fat 2x faster in the morning

A Kansas State University Study (Wilcox, Harford & Wedel Medicine & Science in Sports and Exercise, 17:2, 1985) says a kilogram or 2.2 pounds of fat will be burned quicker exercising before breakfast or your 1st meal than doing the same exercise after 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. Wear a Weight Vest that weighs at least 10% of your bodyweight for the best results.

Use a book bag filled with weights or carry something if you don't have a weight vest like in the walking video below↓

4. Workout Harder &/or Longer

For example,

More ways to workout harder

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. At that point you'll need to do a completely different weight loss workout.

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. I told her to start doing something different like the Elliptical and she lost 7 lbs. her first 2 weeks after switching to the Elliptical.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.

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

Look at this to see why eating back the calories you burn exercising only makes 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 with no variety in your diet.

14. Get Rid of False Fat

See 18 Ways to get a flatter stomach without exercise to get rid of your bloated stomach and excess water weight which causes you to put on "false fat" making 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 That's GOOD NEWS because…

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

Getting Out of a Weight Loss Plateau When Losing Last 10 Pounds

16. Deplete Glycogen

See How to Burn More Fat While Working Out. This is a good fat burning trick you to use if you have less than 10-to-20 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 & harder to burn more calories and causes more fat to be burned when you're working out.

18. Yohimbine

19. Be Patient

More Tips

Adrian Bryant
Adrian, I'm Only Down 22 Pounds in 3 Weeks with your plan Why haven't I lost 30 lbs. by now? Please respond ASAP!!!Naomi Wiley
1-60 of 309 Comments

Hey Adrian,
I’ve been doing your workouts for quite a long time and I lost around 6 kg in a couple of weeks, but then I suddenly stopped losing weight. I need to lose about 10 kg to get to the right weight.I tried to change my diet a bit, I even changed my workouts, but it’s been 3 months and my weight isn’t changing AT ALL. At the moment I’m doing your HIIT workouts 20 min everyday, but do you know why my weight isn’t changing and what I have to do because I’m stressing over it for soo long.

Thanks already!

January 22, 2019

Adrian Bryant

what is your current weight and height

also, what is your calorie intake

January 22, 2019


Is This a HIIT workout ?

December 26, 2018

Adrian Bryant

hell yeah! LOL

December 26, 2018


Do you think I need a rest day from working out? Like I workout everyday so basically 7 days a week, cause I wanna reach my goal quick, but I don’t know if I can have a rest day, like one day without exercising.

December 26, 2018

Adrian Bryant

rest day = YES for you not doing any HIIT

but light workouts like a brisk walk can be done daily

December 26, 2018


What type of intermittent fasting is the best fat burner?
( 18/6 , 16/8 , 20/4 ? )

December 24, 2018

Adrian Bryant

All of them. the most fat is burnt when you end up eating the least amount of calories so usually,

the longer you fast = the less calories you will probably eat

December 24, 2018


Yes I am doing intermittent fasting with it.

And at first I was doing the ski steps workout 2x a day 15 min each. I lost with that 6 kg but stopped losing the weight. So I read that when I hit the plateau my body will get used to the same workout causes not burning enough calories to lose weight. That’s why I changed to do the jumping jacks.

December 21, 2018

Adrian Bryant

Yes, the changes are good whether it be a new workout, adding more time to your current workout and/or going faster/more intense but overall...

the calorie intake should never plateau especially if you're under 1500. that's why i say to 3x check those numbers and or eat different foods adding up to 1500

also, it's MORE probable that your weight loss rate has slowed down which is normal once you get close to your goal. for example, you may lose 50 pounds in 2 months but it may seem like forever to lose your next 10+ pounds

hang in there and keep asking me as many questions as you like until we figure this out and lastly,

Give you new calorie intake or diet strategy at least 3-to-7 days to work

December 22, 2018


Okay but do I have to do the 20-40 min workouts 2x a day and then everyday. Or do I have to do them 4x a week. Like what is better and we’re do I see more results?

December 23, 2018

Adrian Bryant

the more you do anything = more fat loss but with HIIT you only want to do it 2-4 days per week 1-2 times per day UNLESS...

you can truly give it 110% each session and usually you wont be able to.

I suggest you do longer low intensity workouts like a brisk walk on your days off from HIIT

December 23, 2018


Hi I’m 17 pound overweight and I’ve hit my plateau sinds a couple weeks ago, I’ve been trying to keep my calories between 1000 calories because at first I was eating less than 600 calories. Now with that 1000 calories I also changed my workout. I’ve been trying your 10 min jumping jacks workout for about 30 minutes everyday. But nothing is changing. Do u think what I’m doing now is right and if not do u have any advice? I really want to hit the 60 kg before February or in February if that’s possible.

December 19, 2018

Adrian Bryant

1. what is your current weight & height?

2. how do you track calories b/c its almost impossible to NOT lose weight on that low

December 20, 2018


1. My current weight is 69.6 kg and 1.62 cm is my height.

2. I used to track my calories by looking everything that I ate up. But now I’ve hit my plateau I started to eat around 1200 calories because I read that I can’t go on like this cause I’ll be hitting my plateau a lot of times.

December 20, 2018

Adrian Bryant

ok, try eating different foods that add up to less than 1200-to-1500 cals.

you may also want to try intermittent fasting

question: have your workouts gotten easier or do you fear doing them?

December 21, 2018

Tahiti McCurty

Hello, I'm trying to lose weight. I go Zumba two week for a hour. On the other days I walk at the park or I'm on my trademill for 30 or 1 hour. My weight was 209.7.An now it's 200 but my weight lose have stop. I do a green smoothies for breakfast and sometimes for dinner. I need idea to get my weight moving again.

October 13, 2018

Adrian Bryant

are you tracking calorie intake

October 13, 2018


Is it okay if I eat directly after working out?

August 04, 2018

Adrian Bryant

it does not matter WHEN you eat for weight loss, just how much. see this

August 04, 2018


Is working out in the evening before bedtime a good idea?

April 02, 2018

Adrian Bryant

anytime you workout is a good idea. you'll burn more fat if you workout before your first meal

April 03, 2018

Princess in pink

Woman 46yr old, 164lbs. Aortic valve replacement and aneurysm. Previous aerobic instructor, and used to walk 5 miles a day. Must lose 30lbs asap. Little energy. I can fast, I hardly eat. Not always good when I do eat. Water drinker. Have 8oz keurig vanilla cap in morning. Sleep well. Low motivation. Know the way, understand eating, but cannot get rid of this.
Need to make this happen now. Recommendations?
Take synthriod 88mg, Wellbutrin 250 2x a day, neltrxone 25 mg a day, potassium, water pill (heart fluid) and vitamin D
Ready set go!!!!

March 09, 2018

Adrian Bryant

first question is your condition or medications causing any weight (water) gain? and how much can you do physically

March 11, 2018


Howdy. I am a 58 year old female who needs to lose 30kg. Everything you read tells you 'yeah NUH' at your age it will take a long time, if it happens at all. Hormones and menopause will make it really difficult. What is your answer to that. Personally I think rubbish information.

January 21, 2018

Adrian Bryant


go here and prove'em wrong and then send me your before and after pics

January 21, 2018


I'm 55 and was told the same thing.... BUT I have been averaging 1 pound per week and I have successfully lost 15 pounds to date. I have to get down to 150 and I am currently at 201. I just keep making mini goals for myself (5 pound increments) next mini goal is to be UNDER 200! I'm gonna get there..... my mind is made up! Your mind set is half the battle....and don't listen to the nay sayers! Best of luck on your journey.

January 24, 2018


Try Doterra Weight loss pills. I use them and they do help.

September 17, 2018


I sincerely love your advice. So simple, working great already with 1200 a day calorie intake. When I start to slow, and get use to not being as hungry, intermittent fasting is on my agenda.

January 02, 2018


Adrian please give me some advice, I'm 5'1" and I don't have a scale so don't know how much I weigh, i would guess I'm about 140 lbs, but I've been lifting some weights and doing hiit for 3 weeks now and I've been intermittent fasting with a 18:6 ratio, eating nothing but veggies, seafood, fruit and oatmeal, but I don't see any results in the mirror, do you have any thoughts on why that is? Thank you so much in advance!

December 31, 2017

Adrian Bryant

first of all are you tracking your calorie intake?

January 01, 2018


During intermittent fasting are other zero calorie drinks allowed or just water, coffee and green tea? Thanks!!

December 20, 2017

Adrian Bryant

ZERO only

December 20, 2017


totally offensive profanity - did not even bother to read the article because of the ridiculous profanity. grow up!

November 14, 2017

Adrian Bryant

please (i beg you) read the article if your goal is to lose weight or at least better your health.

Don't give up on your weight loss dreams because of my percieved immaturity

November 14, 2017


Im doing 90 mints of workout almost every day!40 mints of running and other exrcz! But my weight has stuck!plz help me out

November 03, 2017

Adrian Bryant

have you tried the tips on these page yet

November 04, 2017


Hi! I'm 73 kg and 171 cm and I've been trying for months to lose wieght and although I've managed a couple of pounds (I was 80kg when I started) my metabolism is still very low and even at the beginning I had diffuculty losing wieght. I've been eating proteins, going to the gym 3 times a week, drinking plenty of water and still my metabolism is very low and I lose wieght very slowly. Could you please give me some tips about how to higher my metabolism?

November 02, 2017


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

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