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 220 Comments

Hi Adrian!
I'm a 36 year old mom of 4. I'm 5'3" and currently weigh 132lbs. I would like to lose about 20lbs as quickly as possible. I've always been active and eat healthy, but after having kids and getting older I've found it harder to lose. I've been eating 1200 calories a day (tracking with myfitnesspal) and slowly losing. I work out on the elliptical for 60 minutes at a moderate intensity 5 nights a week. My question you think doing the elliptical in the morning before breakfast combined with intermittent fasting (14hrs) will maximize my fat burn and speed up my weight loss? Also, is 30 minutes on the elliptical at a moderate-high intensity first thing in the morning during a fast enough?

May 17, 2016

Adrian Bryant

you're on the right track and the only thing you can change to speed things up is to do HIIT (see #1) but at your low weight you will need to be more patient than heavier people

May 17, 2016


Hi Adrian, I am a female, 35 years old and currently 148 pounds. I have been on a low carb diet for about a month now which I lost 7 pounds the first week and have not been able to lose anything else except this one pound that seems to come and go. I get to 147 then back up to 148 and it won't budge. This is so frustrating. I use my fitness pal accurately and I weigh and measure everything that goes into my mouth and I stay between 1100-1200 calories per day and it is a struggle to eat that much sometimes as this low carb diet has diminished my appetite almost completely. I walk pretty fast 5-6 days per week for at least 3 miles. Most of my fat has formed a "tire" around my belly button and also is on my thighs. How do I lose this quickly? I go on vacation in a month!!! Please help me break this stall.

May 12, 2016


I forgot to add my carbs have been between 20-30 grams per day and according to my Keto strips I am in ketosis. I was having trouble losing anything before this diet.

May 12, 2016


Also I'm 5'3"... Sorry I guess that helps

May 12, 2016

Adrian Bryant

how tall are you b/c on 1100 cals ALONE you should lose something w/o exercise so...

1. either you are very tall (like over 5-9) so you will need to be more patient with your fat loss or

2. Youir calorie counts are wrong (this is probably more likely)

I know you've tripled checked your counts but have someone else do it for you or maybe MFP counted it wrong or maybe the food labels are simply wrong.

but answer me back so we can both solve this together

May 13, 2016


I'm 5'3" and as I said I lost the first week then it just stopped. I also downloaded another calorie app and they are pretty close. I drink nothing but water and one cup of coffee in the morning with just 2 tbsp of half and half (40 calories) so it can't be drinks either. Yesterday's food for example: Breakfast: coffee with half and half (40 calories) Lunch: Butterball turkey burger (240) 4 romaine leaves (6) 1/2 of a Roma tomato (10) 1 slice cooper cheese (70) Heinz ketchup (20) vlasic pickles (0) Dinner: 3 ounces boneless chicken thighs grilled and seasoned with salt pepper and garlic (260) 1 cup califlower mashed with 1 tbsp butter salt pepper. (130)

May 13, 2016

Adrian Bryant

please keep checking b/c on 1100 calories at your weight and height that ALONE should be enough for you to lose a decent amount of weight in a month before your vacation.

but let's try tips #1 & #11 on this page. for tip #1 - use these workout rules

Question: with that meal plan you laid out is that an everyday thing? because if it is you should definitely be losing UNLESS you are getting the serving sizes wrong

May 14, 2016


Thanks, I am going to try the links you suggested. I gave you an example of how I typically eat although it varies a little more so dinner time. Every day I have the same breakfast (coffee) and pretty much the same lunch at work but dinner is always just a meat and vegetables of some sort. I quit smoking about a year ago and didn't think I was eating that much but almost 30 pounds doesn't come from nowhere ugh... My metabolism couldn't have slowed that much! Thanks again.

May 15, 2016


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

Incorrect please try again Created by Adrian Bryant

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