How to break out of a weight loss plateau or…

18 Ways To Lose Weight 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

See 10 Rules to Lose 10-to-15 Pounds Every 3 Weeks for more information on HIIT or take action, play the HIIT workout video below and start losing weight faster right now…

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 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 and you'll hit a weight loss plateau and at that point you'll need to do a complelely diffent 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℉

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

10. Eat less

For example…

11. Try Intermittent Fasting

Intermittent fasting helps you break out of your weight loss plateau by helping you burn more fat faster while you're on a weight loss plan

12. More Protein

Protein helps you lose weight faster in 2 ways…

  1. Protein suppresses your appetite amking you eat less calores. 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 caloreis digesting it. These studies say you'll burn about 260 extra caloreis per day eating more protein.

Use the calculator below to see how much protein you need to lose weight faster…

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. 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.

14. Are You Gaining Muscle & Losing Fat?

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

When You Have Less Than 15 Pounds Left to Lose…

15. Deplete Glycogen

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

16. 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 cause more fat to be burned when you're working out.

17. 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 more about how Yohimbine works & the proper way to use it) but…

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

18. Be Patient

See how fast you can really lose weight & also see Why it's tougher to lose your last 10 pounds but remember this…

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…

Make Sure You Also See…

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1-35 of 211 Comments

Hey Adrian! I'm 5'3" and 153 lbs.

Using your tips I able to lose 22 lbs and go from 175lbs to 153 lbs. I've been intermittent fasting for 17 hrs and I have been eating 1200-1300 cals daily. Along with increased water intake and a green tea supplement. I don't exercise.

But, I've been stuck in my 150's lbs weight for the past 3 months. My weight isn't budging, what should I do. I'm very bad at exercising too.

Please help, thanks!

April 15, 2016


Hello Adrian,

I'm 5 foot 7 and 190 lbs. I eat around 1700 calories everyday and do your HIIT workouts 2 times a day three times a week. I also walks at around 2mph for 2 hours everyday of the week. But it seems like that the scale isn't going down. What should I do?

PS- I track my calories via calculating them and reading the package.

March 20, 2016

Adrian Bryant

so have you already lost xamt of weight so far?

try eating a range of 1200-to-1500 cals

are you doing the same HIIT workouts?

March 21, 2016


Hi Adrian,

Yes I usually do the same workouts. I have lost around 9 pounds so far over the period of two months.


March 21, 2016

Adrian Bryant

switch up the workouts and/or add more time to the current workouts (that is if they are getting too easy)

also try lowering that calroei intake

March 21, 2016


Hi..I weigh 11stone I was 18 stone and am 35 years old..i got down to 10stone 1 and now am back up to 11 stone really frustrated I exercise for at least 20 mins a day high intensity through DVD which no longer is working for me :( i have just started doing your work outs do you have any other tips on how many cals I should be eating to lose around a stone in a month please?

March 07, 2016

Adrian Bryant

what is your current calorie intake

March 08, 2016


Hi there-

Im going to try your intermittent fasting-
I weigh 11 stone and trying to lose 1 1/2 stone more-
At the moment Im trying to do a spin glass once a day combined with yoga or powerplate or barre ( so excersizing twice a day) and following a low carb diet-

If I am working out twice during the fasting period, is that safe or should I eat a boiled egg or some proten between them? I never drink protein shakes but I guess one of those is still not fasting...

March 03, 2016

Adrian Bryant

not during your fasting period. fasting means no calories but how long exactly is your fasting period? you may just want to workout once during fasting and then once more during feasting

March 03, 2016


Hi Adrian, I am 23 & i weight 250 pounds.Though I am going to gym for past 3 months & have lost around 33 pounds but for the last couple of weeks I am not loosing any weight though i have increased my workout yet seeing no results.Is this it for me in loosing weight or else there is a way out????Please reply...

February 15, 2016

Adrian Bryant

what is your current calorie intake?

February 15, 2016

Hugh 909

I have hit a weight loss plateau. I am 72yrs old, 5'8, 201lbs.
I am on a liquid protein diet. I consume about 6-800 calories a day. I walk about 5 miles a day, at 3mph.
I have lost about 13lbs over a three week period.
Any suggestions for getting over the not losing any weight episode?

October 01, 2015

Adrian Bryant

how are you tracking calories and do you have a low or high bodyfat percentage?\

October 01, 2015

Hugh 909

I track calories by the number of protein drinks I consume.
I believe I have a hi body fat %

October 02, 2015

Adrian Bryant

what brand of protein drinks are you using and have you tried tips 1-thru-6 on this page concerning workout

October 02, 2015


Dear Adrian,

I were working out for 4 weeks and then of a sudden , I couldn't lose no more weight ,
I'm at 273 ( I lost 12 lbs in 22 days , No I don't want to lose it fast at all , just happened that way.
I eat 1500 calories a day, 3 meals and 2 snacks ,Clean foods .
I work out at the gym 5 days a week .
I drink between 64 - 80 ounces of water daily .
I were working on weights , no cardio .
From what I read to get out of that Rut ,
need to increase Food and Exercises ,
is that correct ???
I'm on going on my second week of
plateau and I'm frustrated...
What exactly should I do ????
Thank You .....justme ........

August 21, 2015


P.S....I keep tracked of my calories daily 1500 calories a day ,
"My Fitness Pal "

August 21, 2015

Adrian Bryant

I would definitely up your cardio working your way up to HIIT and as for calories...

First, triple check your amounts and if you are sure it is correct then LOWER calorie intake by about 250 and/or try IF

August 21, 2015

Barbara french

I'm rating 600 to 800 calories and I'm still not losing why Work out about 30 min a day

July 28, 2015

Adrian Bryant

how are those calories being tracked

July 29, 2015


Hi Adrian, I an 5' 4", 204lbs, 39 years old and have no idea where to start how to eat. What type if vitamins to take and just simply lost.

June 16, 2015


Hi Adrian. I'm 5'8 and I weigh about 146lbs. I know that's good but I have this belly pooch that I'm craving to get rid of. I downloaded the Myfitnesspal app on my phone and my goal is to eat 1,290 calories a day. I haven't been eating that much junk food. The unhealthiest thing I eat is white cheddar popcorn. But I'm starting to think I should start eating lower than 1,290 calories, but I want to not starve myself. And as far as cardio I just walk to school and back everyday. It takes about 30-40 minutes to get to school. And I walk to school before I eat breakfast. Since I do that twice a day I figured it wouldn't be a problem. I cut out French fries, chips, candy, pizza, etc. I mostly eat food from trader joes because that's where most natural foods are. I just want to know if I should decrease my calorie intake or not. But I definately want to eat smaller meals throughout the day. 6 meals a day at the most. Like a small bowl of oatmeal for breakfast with and Apple, then later a snack tray (carrots, grapes, pretzels, cheese.) Then for lunch a cheeseburger(that's the healthiest thing at my school and I just eat it plain.) Then a yogurt cup from trader joes, and last would be whatever mom cooks for dinner. We try to put spinach into dinner every day. Now I want to know am I on the right track, or should I decrease my calorie intake? Please inform me. Thank you!!

May 12, 2015

Adrian Bryant

go here to lose pooch but as for total calorie intake that is something you will have to figure out thru trail and error but 1100-to-1350 range is probably a good start

May 12, 2015


I have been using the app on my phone My Fitness Pal and have lost 20.5 lbs in about 30-40 days.

I am stuck at the weight 193.5 and cannot lose anymore. I am 21 and i eat less than what the diet app says to .. i am eating on average 700-800 calories a day. i dont feel tired or exhausted. i am not active.

I am hesitant to fast because i am already not eating many calories. what can i do to get past this plateau? please advise. i am desperate.

April 09, 2015

Adrian Bryant

what about being more active with exercise? see this

April 10, 2015


Thus may sound of=dd to you but I believe if you add a little more protein like 100 calories per day you will start losing weight again. i went through your exact situation and had to add food. I am also stuck on a plateau and am frustrated! Good Luck and good job so far! its not easy but your are succeeding!

April 28, 2015


Hey everyone

I have a few questions here regarding my weightloss process due to the fact that I might not be doing something correctly because at the moment I am stuck and not losing weight.

I'ts becoming very frustrating because for the effort I put into it I am not getting anything back for it. Some information you might need :

I am a female. 21 years old, 73.5 kg right now (started at 78 kg), 163 CM, Planning to consume 1200 calories a day,
moderate - low carb " diet"


So since, the beginning of january I have been going to the gym with my little brother (he is 14 and I am his 21 year old sister.) We have been going 4 -5 x a week and started with cardio 30 mins each session. This included mainly the elliptical machine with a bit of resistance. We gradually built this up to 35-40 mins at the end of the month.


We watch what we eat and I mainly look out for to not take many carbs in, we don't eat any candy or sweets maybe something extra on the weekend (like pancakes or hot chocolate, crisps) , only drink water , tea or a light drink of something. Then my breakfast and lunch consists out of either low fat yoghurt with a bit of sweetner, or a sanwhich with chicken, a salad, eggs, or protein shakes with no carbs or fat. For dinner we just eat what our mum cooks which is usually just regular vegies potatoes and some meat, I usually leave the potatoes.


I save all my workouts on this app on my phone so I can keep track
At the end of January we were happy since I lost around 4 kgs, my brother lost about 5 kgs. We did the same thing for february only my brother didn't work out as much as I did, since he was busier with school.
I increased the resistance and only did 40-45 mins workouts on the elliptical machine and sometimes a few weightlifting excersises, same food pattern only a bit more of sweet things every now and then. (So did my brother, ate way more then me)

(cookie here cookie there) but shouldnt make much of a difference I thought, since there is no way I consume above 1200 calories a day by having a few extra cookies sometimes..

At the end of February,. I had lost no weight and my brother still lost weight. I have also noticed every time we do the same workout for the same amount of time and resistance, he burns more calories on the machine in a shorter amount of time. I question myself why.

Start of March I figured I might of hit some sort of platau which I'm trying to break by inscreasing the resistance of the machine again and increasing the speed I'm going at and trying different machines. Also eating less food no sweets anymore nothing.. and that is making me quite cranky sometimes.

Now mid March I lost weight again the first week of march, now its coming to the 3rd week and Im doing the same thing still, working out pretty hard being out of breath sweating alot and no weight has been lost yet again. My brother is still working out sometimes and is still losing weight, up to 10 kg hes lost now..


I thank you if you have reached the end of this story and thank you for taking the time to read it, now my questions are obviously for advice.

What am I doing wrong?
What is my brother doing right?
What can I do?
Any tips or advice is welcome about what helped you break a platau and lose weight in general, food advice or working out etc.

March 19, 2015


When you say change the excersise, I use a cross trainer, would changing direction work? Or an easier/harder setting but going faster/slower

February 06, 2015

Adrian Bryant

going faster or just a spanking brand new exercsie will do the trick

February 07, 2015

Ritika Mehta

hello.. I am 20 years, 5'6 and 145.5 pounds.. and I really need to loose atleast 50 pounds more which is really being difficult for me.. please help me and give me your advice as im already into gymming from past 1 month and till now there is no result. please.. I need to loose my weight.. im ready to do any type of dieting. Help!

February 01, 2015



I would not suggest losing 50 pounds at your weight and height. You would be severely underweight, which is just as unhealthy, if not more, as being overweight. Strive for being healthier, and don't focus on the weight loss.

February 01, 2015

Incorrect please try again Created by Adrian Bryant

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