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There are 66 comments
francis anton

Hi Adrian,
I would like to ask on how can I lose 175 cm tall and I weigh around 187. I would like to know if you know any tips on how can I lower it down around 160 fast.

Thanks in advance! :)

January 21, 2015


Hi Adrian,

Your site is very helpful I lost 10 pounds in past months but the problem I'm not very regular and after losing some weight I'm 202 lb , 5'2(height) and 22 years old.
I need help in diet tips and any home workout/walk plan as I'm a person who can't go out much. I'm confuse about how many calories should I lose per day, and how fast I can lose belly weight fast? since I need to reach goal of 45 kg before 2016.
Your tips would help too, as they always do.

Thank you :)

January 08, 2015

Asif majeed

Hi Adrian,
I want to build muscles and look athletic. I am 5'7" and my current weight is 170lbs, my BMI is 26.6(which is considered over weight). I have started to workout 4 times a day at home(using your 6 week program without weights) and i also do outdoor sport activity once a week. My problem is that my overall body is skinny but i have a very huge belly :(. So do i have to lose weight first then gain? Or maintain my weight and build muscles? Or do what?
I am really confused so please can you help me transform my belly into abs and achieve my Goals?
Thanks in advance.

August 20, 2014

Adrian Bryant

do you have access to weights?

August 21, 2014



August 28, 2014

Adrian Bryant

then go here

August 29, 2014

kerry jones

Hi am 5'7 210 I want to lose 70 pounds please what do I eat and what exercises do I do to lose this weight?

June 12, 2014


Hi Adrian, I'm 18 years old, 5ft and I am 150 pounds. I would like to lose about 20 more pounds and tighten my butt and core muscles. What do I do?

June 01, 2014


Hi Adrian,

I am 36 years old and have hypothyroidism and taking 50 mcg tablet; weight 70 kg and height 5.3''; want to reduce weight at least 10 - 12 kg. I am eating plain porridge (cooking with plain water and pinch salt) for breakfast and lunch. Evening I am eating like dosa, poha etc., For dinner little brown rice and any non veg (little) ; drinking more than 1 litre water ; very rare drinking soda's and eating sweets. Can you pls let me know the diet?

June 10, 2014


Hi adrien I'm 24 years old 5 ft and I weigh 150 pounds last year I use to be 120 I gained 30 pounds and mostly in my stomach and face I just joined la fitness yesterday I'm trying to lose my belly and get curves in my but and thighs and also I'm 30% fat I really need some tips

February 16, 2014


hi, I have tried and often succeeded with many a diet etc. Obviously I am emailing as I am 38yrs old 5'2 92kg and wanting to be full of energy, fit and toned and get rid of some weight. I do a lot of shift work which can be unpredictable and interfers with my energy levels and eating habits, I crave sugar when I am hungry. I can not be bothered exercising at all, but know I need to. I enjoy running as I have done this before but find it hard to stick to. Please help :) I am feeling a tad desperate, hate starving to death and then bingeing on carbs and sugars!

December 09, 2013


Hi Adrian ,
I am 34 , 5ft 2 inches tall and weigh 61 kilos . Most of weight is around my mid section and retained from childbirth since 2 and half years back. I am on a low calorie diet , eating every 2 to 3 hours . I am struggling to loose my fat around my belly . I have a chronic back pain and hence can't do any rigorous exercises.
Please help me .

October 21, 2013

Adrian Bryant

exactly how many calories is low calorie

October 21, 2013


Hello, just came across this website. I have tried all sorts of diets from pills w/dr's to weight watchers. Since turning 45 years my weight keeps going up. I am now 49 5'1 and weight 151 my thighs are out of control. I can not seem to lose weight. I have joined gyms and bought dvd to lose weight but nothing. I will lose 2 pounds 1 week and then go up 3 the following week. Help. I was trying Zumba which seems to keep my interest 3 times a week.

October 05, 2013



I am 25 years old, 5'11, and weigh a staggering 240lbs. I am ashamed it got that much out of control when just last year I was weighing 215. I have lost about 10lbs in the last 2 weeks, but my diet is not working for me. I LOVE hamburgers and cheese. I love them both. I eat a fair amount of greens as I love avacados and SPINACH. However, im getting a "full feeling."

Do you have anything that can help with this?


June 16, 2013


Correction, I am NOT getting a full feeling.

June 16, 2013


hi based on my experience im sharing this information to you,u please try to take nutrient food which is having low calories,same is available in herbalife,u try it for a week....later u found the happiness..

September 10, 2013


Iam 28yrs old and my weight is 95KG . I am trying to lose weight atleast 90 what should i do for this? i am doing excerises , evening 1 hr walking $diet also on less ? plz can u give some suggestions , which type of food can i eat ? idli, chappati.......

May 22, 2013


Hi Adrian, and thank you for your amazing website and support!
I'm 55, female, 5' 7", do aerobic step exercise 20 min. 5 days a week, and up until 6 months ago had maintained my weight of 145 lbs. I am experiencing sudden weight gain around my mid section and thighs (most likely due to hormonal imbalance entering into menopause- hot flashes, etc.) In 6 months, I've gained 15 lbs without the slightest change in eating nor exercise habits. 6 months ago I looked and felt fantastic, and now I look like an enormous apple and feel very depressed. I upped my exercise to 30 min. daily, but no change in my weight, in fact this morning, I had gained an additional .5 lb. HELP!!!!

April 03, 2013

Adrian Bryant

do you know how many calories you are eating now and are you saying that you now weigh 160?

April 03, 2013


Yes, I now weigh 160 and my calorie intake has been between 800-850 per day- I track everything!!!

Thanks you, Adrian !

April 04, 2013


I must say, that after writing to you, I upped my calorie intake according to your suggestion for my height, weight, etc. and drank the suggested amount of water (2 liters) and when I weighed myself this morning, I had lost 1 lb. ! Has my calorie intake been too low, and if so, why the weight gain during the last 6 months with a super spike in the last 2?
Thanks again,

April 04, 2013


Hi Adrian, I am in dire need of loosing 15 pounds b4 the end of 4 weeks!! I will be getting married and trying to squeeze into a size 10 wedding dress! Currently 5.5 ft and 75 kg, plz advise me ASAP!!!! Thanks.

March 25, 2013


I just saw this useful side and wish to get an advice from you. Im 85kg and 5'2. That is consider overweight right? I bought a bicycle machine at home and dont really know for how long do I need to cycle each day to loose weight. For my body weight, basically how many calories should I take per day? Kindly help me. Do I need to add other exercise after cycling like jumping jack? I also had flabby arms, legs and buttock.

March 10, 2013



I am using FitDay for calculating daily calorie intake and trying to stick to a diet of 1600 calorie with 41/32/30 (F/C/P). I am 76 kg and want to go down to 65 kg. My age is 25. Do you think it will work and FitDay is a good tool to rely on?

February 07, 2013

Adrian Bryant

fitday is good and make sure you exercise to also reach 65 kg

February 07, 2013


Thanks a lot. Yes I am doing exercise, 30 mins of calisthenics and stretching and 30 mins of weight training 4 days a week.

February 08, 2013


i am a female 19 180lbs how many calories should i take in daily

January 18, 2013


So does this mean using a calorie counting app like "Lose It" or "Myfitnesspal" doesn't really work? I know normally whatever the calorie says on the label is what the calorie says on the app(how I know is I have scanned some food items from time to time).

January 03, 2013

Adrian Bryant

no, "Lose It" or "Myfitnesspal" are still great apps and no food counter is going to be 110% accurate

January 05, 2013


Thank you for the DVD, so far I have lost 5 lbs... my goal is to loose a total of 20lbs, 15 more to go!

September 26, 2012


Hello ....Ive been dieting and Im really confused. Im 5'4 and weigh 241 Im having a hard time loosing weight . Ive already lost about 13 pouunds but im stuck ...I eat very healthy , Im on a 1300 calorie diet and not sure if maybe im not eating enough protein or maybe to much carbs...I exercise 30-50 mins a day 6times a week ..help please!

July 14, 2012

Adrian Bryant

go here

July 15, 2012


Hi Fabiola,

The trick to losing weight is to eat enough to not be starving yourself. if you are ONLY eating 1300 you are forcing your body to go into Starvation Mode.

At your weight you should be eating 2500 minimum to fuel your body's goal of losing weight.
by eating 3500-3000 calories a day and exercising you will allow your body the opportunity to build muscle which will decimate the fat on your body at an exponentially increasing rate.
The more muscle you have the more fat you will be burning.

August 02, 2012


hi adrian... (:
today is the 1st day that i found your site and its very impressive. im 20yrs of age & my weight is 147.7lbs. my hight is 5.4. what do you think of it and can you please recomand a diet plan for me to lose 10kg at least ???

July 11, 2012

Adrian Bryant

Any of the weight loss plans here will help you lose 10+ kg

July 15, 2012


Hi Ardian!
I'm 183lbs with 29%bf and 5'8. I'm a 34 yr old female that exercises moderately for 35 mins 4 days a week. Most online calculators recommend that I eat about 1800cals a day BUT now that I eat more fiber rich foods I feel like I'm sometimes "stuffing" it down. Given my stats, is 1600 a calorie intake that will allow me to still lose fat and not muscle if I eat 30% protein?
Taveena :)

June 11, 2012

Adrian Bryant

it's better to do a range of 1200-to-1600 calories

June 12, 2012


Thank you tremendously!

June 12, 2012


Start your day with a delicious low glycemic food,a portion controlled shake that is a completely balanced meal with protein, carbs,vitamins and the right amount of fat! Full Strength provides hours of satiety while turning on the fat burning, turns off the appetite and will help you manage your blood sugar levels. Full Strength is a meal replacement shake that creates what we call insulin momentum.

May 19, 2012


How do I know how many calories are in fat? your site offers diet advise regarding how many calories from each group one should eat.
Carbs protein Fat
104 cals 130 cals 26 cals
how do i know how many calories are in each portion of my meal? if something has 150 calories and 2.5% fat and 5 gs of protien how do i do the math?

April 03, 2012

Adrian Bryant

every 1 gram of carbs & protein = 4 calories per gram
every 1 gram of fat = 9 calories per gram

April 03, 2012


dear adrian does the coin under belly watching tv really lose your belly fat?

March 07, 2012

Adrian Bryant


it only makes your belly flatter but you will still need to lose belly fat to truly make it flat

March 08, 2012


Should you count calories in fruits and veggies?

February 17, 2012

Adrian Bryant

You don't have to since the calorie amount in fruits in veggies is SO LOW

February 17, 2012


Counting calories I believe is the absolute best way to lose weight because you can eat whatever you want as long as you are keeping track of your calories and burning the desired amount weekly.
I wrote a brief ebook that talks about how I targeted one pound a week without having to give up anything. I ended up losing about 14 pounds in two months. I also run a blog for people interested in tips on counting calories and nutritional information for different food items. www.onepoundsolution.com.

January 05, 2012


I became more fat after my first pregnancy.My belly also is not fully reduced.How can I reduce my belly fat and excess weight.Can U help me...

November 28, 2011


i am 14yrs old and my weight is 121.3lbs.i really can't maintain the kind of diet i see every time on the internet because i can't afford,so plz would you help me the possible weight loss plans i can afford here in East Africa!

November 13, 2011


I am trying to lose some weight around 30 pounds and I am a vegetarian(but I eat eggs) but thinking of balanced diet confused me a lot. Because most of the balancede diet plans avaialable over the internet are non vegetarian. So pls can you suggest me some good and tasty vegetarian(with eggs would do) diet plans.

November 02, 2011


Have you had your thyroid checked

May 04, 2013

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