To truly lose 50 pounds in 5-to-8 months…

Select if you're male or female, Put in your height, weight, age & your activity level before starting this plan and then Click on the button that says "Tell me how to lose 50 lbs." and You also need to do the workout below to lose 50 pounds in 5-8 months
Female Male
Your height:   Feet: Inches
Your weight: pounds
     Your age: years
Activity level:

To go from -to- pounds in 5 months you'll need to eat -to- calories per day &…

It does NOT matter WHAT you eat or WHEN you eat as long as you're eating -to- calories per day but…

  • You may eat 2 VERY LARGE -to- calorie meals every 6+ hours or…
  • You may eat 3 BIGGER -to- calorie meals every 4-to-5 hours or…
  • You may eat 4 BIG -to- calorie meals every 3-to-4 hours or…
  • You may eat 5 smaller -to- calorie meals every 3 hours or…
  • You may eat 6 tiny -to- calorie meals every 2-to-3 hours and remember…

You can eat anything you want, whenever you want & still lose weight as long as you eat -to- calories per day but more importantly…

Please Keep a Food Journal because…

The -to- calories you're supposed to eat is only an estimate (that's usually right in most cases) but when you keep a food journal to track how many calories you eat daily…

  • You'll know exactly how much YOU need to eat to lose weight because with a food journal… You may discover you have to eat less than calories to lose weight or…
  • You may see you're able to get away with eating more than calories and still be able to lose weight but that usually only happens when you're working out more but as you lose weight or hit a plateau…
  • You're probably going to have to eat less than -to- calories and/or make workout changes to keep losing weight so make sure that you use NowLoss, MyFitnesspal or Lose It food journals to track your calories and…

To lose 50 pounds as fast as possible…

Do this workout plan to quickly lose 50 pounds…

Do 1 of the high intensity fat loss workouts below for 20-to-40 minutes 2-to-4 days a week 1-to-2 times per day &… Keep a Fat Loss Workout Log to lose weight faster to make your workouts more intense each time by…

  • Doing your workouts longer (but no longer than 40 minutes) and/or…
  • Doing your workouts faster or harder (ex. Run faster) and/or…
  • Doing your workouts more often (but no more than 4 days per week) and/or…
  • Get creative (ex. Use heavier weights when doing the get ripped in 10 min workout or wear a weight vest while running) and/or…
  • Doing a different fat loss workout (ex. Do intervals on a bike instead of treadmill) &…

If you don't have time or if this workout is too hard for you…

  • Use this workout plan here for busy people and if this workout is too hard for you…
  • Use this workout plan for beginners or workout less than 20-to-40 minutes 2-to-4 days per week 1-to-2 times per day but remember…
  • The more active you are + The more intense your workouts are = The faster you'll lose 50 pounds.

Click photos to do a workout

Quick weight loss tip: On your rest days (or the days you're not doing any high intensity fat loss workouts) you can optionally do a lower-to-moderate weight loss activity for 15-to-90 minutes like walking or riding a bike &…

If you have any doubts this plan will seriously help you lose 50 lbs. then…

Here's 2 People Who Lost 50+ lbs. Using NowLoss…

Ebonie lost 77 lbs. in 5 months

Luis Lost 60 lbs. in 5 months

You can see more before & after weight loss pics here of people who used nowloss.com but…

When you get down to pounds…

If you're having trouble losing 50 lbs.…



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1-100 of 1631 Comments
Name*

HI Adrian,

I need to lose 50lbs, but I don't want to lose my butt and legs. Can I do your big butt workout and HIIT , to achieve weight loss and keep my butt?

April 19, 2014

Kim

Hello how can i lose arm fat fast without being muscular. I mainly want to lose stomach and arm and thats it i weigh 157 I'm 5'1 age 19.

April 17, 2014

adrian bryant

simply lose weight all over with a fat loss plan like the one you are looking at on this page

April 19, 2014

nana

Hi,

I was wondering, if i do jumping jacks won't my breast become sagging? Because you go up and down, and i have allready lost 20 pounds so my breast sag allready. Do you know another hiit that won't harm my breasts?

April 16, 2014

adrian bryant

to prevent sagging you need to go here

April 17, 2014

MD

I have considerable amounts of muscles,I can feel them all over my body, but under the heap of body fat. I weighed 127kg(about 254lbs)(which included the weight of muscles as well), which weight shall I use in your calorie calculator?

April 16, 2014

adrian bryant

the 254 or your current total weight

April 17, 2014

MD

the recommended calories at that weight exceed my requirement, because I dont loose weight when I eat in that range(with due exercises). So, I end up gaining weight sometimes. I hope u understand! Is their no way I can know how much calorie to take?

April 17, 2014

adrian bryant

YES, the only way to know is to track for yourself which you seem to be doing so you need to eat the amount where you know it will cause you to lose weight

April 19, 2014

Name*

Hi. I have joined a gym, but i am only able to go workout 2-3 days a week. Most of the time those days are consecutive with gaps of 2-4 days in between. Would I benefit by doing simple exercise( ie. jumping jacks, sit ups, push ups, ect.) on my days out of the gym or do I need a higher impact workout?

April 15, 2014

Alisa

Hello Adrian,

Before New Years I was working out 4 times a week with strength training, I have been trying to lose weight for quit a while. I have lost 7 kgs in past year and even on my few lazy weeks nothing is coming back. Before New Years I had a cold, then a trip right after so even though I was moving a lot I did not exercise. After my trip I got sick with mononucleosis and now that I am no lender sick (one month past) I find that I get more tired and can't perform more then 1/8th of what I used to do in the gym, I read everywhere that I need to take it easy for a while so I decided to walk more with my dog and do some light exercise at home. However, I still have 15 kgs to lose and would be glad to hear an advice from you of what I can do to push it and not put in danger my recovery. I am also asthmatic and high intensity cardio does not work well for me.
Thank you

April 14, 2014

Adrian Bryant

describe your most intense workout for me and how long ago you did that workout

April 14, 2014

Name*

Hi.
I'm 17 & 175 lbs
I've just started doing 10 mins of ski steps and 10 min of jumping jacks every morning and night & eating about 1300 calories
Is that enough to lose weight?
Thanks

April 14, 2014

Adrian Bryant

for now it is but as you get closer to your goal you may have to workout more and more by going longer and/or harder

April 14, 2014

ED

I actually have been working out with a trainer for the past 6 weeks and I'm just not seeing the results that I would like. I saw him this morning at 6.....I ran across your site and I just did the 10 min jumping jack. I LOVE IT! You have motivated me online than my 1:1 trainer. You are a God send!

April 11, 2014

Pati

Adrian, any suggestions for someone who is rehabbing their backs? I have a herniated disc, recuperating from a pinched sciatic nerve. I'm looking to lose about 50-60 pounds to hopefully alleviate the problem. Swimming, light yoga, any other suggestion? Thank you kindly.

April 09, 2014

Adrian Bryant

these tips may help you but talk to your doctor first

April 09, 2014

Kathy

I'm 4'10 I weight 171 lbs! I want to be at 125 by June 20th what is the best plan for me I'm 19 years old I'm going to the gym 5 days a week also I am going to the t25 in the Morning, and is the weight loss of 47 pounds possible in 3 months ?

April 02, 2014

adrian bryant

the plan on this page would do it and yes, at your weight and height the 3month goal is very possible

April 02, 2014

Rissa

I'm 31 5'9" about 250lbs...I have a lot of lean muscle under my fat but I want to lose the fat....I am wondering if following this plan...along with Jillian micheals 30 day shred video will work? How many days a week should I do the video? Also I'd like to go in the mornings daily and do an interval on the elliptical (as I have bad knees). I have always had trouble losing weight after the first 10 lbs are gone. I'd like to lose at least 70lbs total

April 01, 2014

adrian bryant

you can use Jill Mike with my plan simply by using her workout instead of mine

April 01, 2014

Barbara Staten

I am 54 years old 265lb at 5@10with back and hip prom and litte money I try walking@. set up@ run bikes.and cut out all sugars.droke water and shill geting biger HELP

March 31, 2014

adrian bryant

start using the plan on this page

April 01, 2014

Jackie

So, you're saying I can eat WHATEVER I want as long as it fits into the target calorie margins?

I'm a male, 6 foot exactly, and I weigh 240. I like to do your Ski Step and Jumping Jack exorcises. If I watch my calories, I can really lose weight?

March 28, 2014

Adrian Bryant

that's 100% right

March 30, 2014

christine durant

I think the main reason someone could not lose weight would be lack of WILL.
It is like quitting smoking, You always say tomorrow.

Check out how somebody could lose weight if they want, here.

March 27, 2014

Tamarva

Hello. I keep hearing that squats and crucnhes make the body fat. I thought that the purpose of squats is to tone the legs and get rid of leg fat. I thought that crunches flatten the stomach.

March 27, 2014

Adrian Bryant

they dont make you fat but by building muscle up under your fat without losing any fat will make you look fatter so if you have a big pot belly and do crunches it will only make it look bigger by building muscle underneath the pot belly fat

March 28, 2014

Renee

How do you keep up motivation even when you're tired or going through a really rough time?

March 25, 2014

Anna

Hi Adrian,

Is it possible for someone like me (needs to lose more than 50 lbs) to do the insanity workout? I fear it will be too hard and I will get injured.

Thanks

March 24, 2014

Adrian Bryant

I dont know and it would be stupid of me to tell you otherwise over the internet but the answer mainly depends on your fitness level

March 24, 2014

Annie

I'm 21, I weigh 20 stones and I'm 5 foot 7, I have a real problem with fizzy drinks and take aways. I probably have a take 5 times a week and drink around 10 litres of dr pepper and then a few cans of pepsi or cola here or there. I really struggle. I'll cut down my calories and not have a take away or fizzy drink for 1 week and lose 8 pounds but then I bounce back and put like 10 back on. Any suggestions?

March 20, 2014

Adrian Bryant

Are you exercising as well?

March 21, 2014

annie

i have started, gym 2 times a week

March 23, 2014

Adrian Bryant

then boost your workout by working out according the workout plan on this page

March 23, 2014

Name*

Im 18 years old and i weigh 150 pounds. Im 5.3 ft.
Im going to start a major exercise routine this summer. badminton for an hour, kick boxing and swimming. 6 days a week.
My calorie intake is going to be around 1200 to 1800 calories a day. My fitness pal journal keeps this in check.
How much weight would you estimate I'd lose?
Keeping in mind that i dont exercise right now as i have exams and i eat everything.

March 16, 2014

Adrian Bryant

expect to lose 10 pounds every 4-to-6 week

March 16, 2014

Tamarva

Is 106 pounds a nice weight for somebody 5'3 in height at age 27?

March 15, 2014

Adrian Bryant

that's not up to me but up to you but see this to help

March 15, 2014

Tamarva

Hello. I been doing taebo 6 days a week and eating grapes, yogurt, baked chicken thighs, pistachios and saltine crackers. Is this a good diet for weight loss?

March 14, 2014

Adrian Bryant

it depends on how many total calories that is

March 14, 2014

Nik

Im a 30 yr old female - 198.7lbs and 5'6.5 - I want to lose 60lbs in 6 months - do you think its is possible??? And I socialize a lot - revolving around quite a bit of drinking - if I do drink would a vodka water here or there hurt? (not excessively of course)

March 14, 2014

Adrian Bryant

that is possible

March 14, 2014

Mark

I started doing these workouts about 9 or so days ago ive done 6 so far. My problem is i have this pain in the middle of my back(possible my spine). Im male 5'10 about 220 pounds and i havnt excersied in a long time. I gave it 2 days rest and just attempted another workout. Few jumping jacks in i relised theres no way i can with this pain. Any advice?

March 06, 2014

adrian bryant

is it lower back pain. are bike or eliptical workouts an option for you

March 06, 2014

Mark

The pain is directly in the center of my back. It started after the last 10 minute ski step workout i did. It hurts when i jump,bend down to far or lift something. I dont have an eliptical or bike if i did i wouldnt be so worried :(. I began iceing my back last night and bought biofreeze. Also theres some good news. From the little amount of working out ive done already and healthier eating ive noticed the pants i needed to hold my breath to button fit with room leftover!

P.s the motavational video is a big help with working and every single other problem in my life. Its giving me a new outlook on life. Theres nothing i cant do! Im a success story waiting to happen!

March 07, 2014

t

I've been trying to lose more weight.. I was 255 and now I'm 203 and it's taking me forever to lose weight now.

March 05, 2014

Anne

With this diet plan do you recommend any supplements or do you feel you can get the adequate vitamins and minerals with the diet alone? Also, do you feel there is anything I can do to jumpstart weight loss so that I can see an immediate result so as to perhaps motivate me even further?

March 03, 2014

Adrian Bryant

overall you can save your money but look at this

March 03, 2014

Candace K

I am 4ft11inches and 175 pounds. I eat no more than 700 calories a day and work in my feet all day. My legs and arms are both very strong and my abs you can feel too. I have not had kids but I have a severe pooch. My bmi is 36 and my water weight is 40%. I am dieting correctly so would lipo and a mini tummy tuck be good for my to loose the pooch only .. Goal is 50 lbs. I was 180 but have lost 5lbs this past week

March 02, 2014

Adrian Bryant

you dont need a tummy tuck. after losing 50 pounds your tummy will be mostly gone

March 03, 2014

rueyaroo

I was just wondering if I was under eating for a long period of time, should I just increase my calories to what the calculator suggests and see what happens?? I don't really know what to do or what to expect..

March 01, 2014

rueyaroo

PS- I lost 55 lbs before, the last 2 years I was battling with the same 2 pounds having a difficult time losing weight. I went to the doctor and was diagnosed with Insulin Resistance/PCOS. Am taking meds and they help immensely. For those 2 years it was hell to maintain weight, I had to starve myself sometimes and exercise everyday, watch my carbs. I pretty much maintained 190 at 1600 calories. I found that now that I'm taking Metformin weight doesn't come on as easily, which is great. But mentally I'm still really afraid of food.

March 01, 2014

adrian bryant

only you can know what to expect so are you saying that at 1600 you maintained your weight of 190?

March 02, 2014

rueyaroo

yes.. i was doing 5-6x a week exercise (45 cardio and 45 lifting) and ~1300 + 1 weekly cheatmeal on the weekends. so the food i was intaking was about 1600, doctors think that it was the PCOS that made it crazy to maintain.. i've read quite a few women got up to 360. when i began to take metformin (i already eat max 100g carbs a day), i dropped down to 187 in about a week.

March 02, 2014

rueyaroo

will my metabolism get wrecked if i just ate 800-1000 calories a day? i was getting really burned out at the gym not seeing results, and cardio makes me very hungry.. it may be more efficient if i just didn't do cardio since it spiked my hunger so badly. each time i've raised my calories in the past i've gained weight, but that was without meds to control my hormones and insulin..

March 02, 2014

adrian bryant

I would stick with a range of 1200-to-1600 but double check to make sure you actually are eating 1200-to-1600

March 02, 2014

rueyaroo

Thank you so much for the advice, I'll keep at it and hopefully start dropping some weights. I think cardio makes my butt melt off (which I really don't appreciate, since I do a ton of squats and deadlifts for what I have) anyway.

I really appreciate all the good you're doing for the world, educating people about nutrition/weightloss for so many years. I sincerely thank you! :)

Ray

March 03, 2014

Nosheen

I am 3 ugly girl my weight is 90 kg

March 01, 2014

adrian bryant

are you able to follow the plan on this page

March 02, 2014

Sally

Hi Adrian
I am a 42 yr old female with two kids ages 17 & 7 yrs old. I weigh 174 and have started working out & counting calories for the past 2 weeks also taking hydroxycut. I have have had a lower stomach (pooch) since having kids, what can I do to lose that is that possible? I would like to know is it realistic to get down to 135 anytime in the near future or like by summer? Please help!
Thank you in advance!

February 27, 2014

Adrian Bryant

as you lose weight to get down to 135 your lower pooch will go down with your weight loss

February 27, 2014

Ahmed

Hi Adrian im 5.5 and weight 191 pounds I'm 14 years old and wanna loose 50 pounds on spring break. Can i do it? And can I get loose skin? Please answer
Thx

February 21, 2014

Ahmed

I wanna begin this week

February 21, 2014

Adrian Bryant

you will not get loose skin. just follow the plan on this page

February 22, 2014

Ahmed

Thank you so much

February 22, 2014

Lisa

Hi, I'm 5 3 and 170 lbs. I want to lose 31 pounds in 8 weeks, is this possible? I am planning on jogging on the treadmill, 4x a week in the evening and doing Jillian michaels 30ds in the mornings 4x a week. What else should I do?

February 20, 2014

Adrian Bryant

you should also track your calorie intake

February 21, 2014

Enter name here

If I do the advance jumping jacks workout twice a day,( so I don't do over 40 minutes of exercise a day like you said), how many calories you I lose?

February 16, 2014

Adrian Bryant

you can do 20-to-40 minutes PER workout and usually if you go over 40 minutes that means the workout may not be instense enough to be a truw HIIT workout

February 17, 2014

Deb

Hi! I weigh 193 lbs and I'm 5'6. Do you think I could be 145 lbs by this summer? Thanks!

February 15, 2014

Adrian Bryant

doesn't matter whaat i think (but yes I think you can) BUT more importantly... do you believe you can!

February 16, 2014

Amina

I am 5'10 and 220lbs. Do you think that I could lose 80lbs in 5 months using this workout plan? I would like to have the weight off by this summer.

February 14, 2014

Adrian Bryant

it's possbile just not probable at your weight and height. I definitely see you losing at least 50 by then

February 14, 2014

Erica

You are amazing! Thank you for your time, energy and effort! You are appreciated!

February 13, 2014

Kaye

Hi Adrian

I am 5'2 and 169 lbs. I want to lose 20-30 lbs and lose Belly fat that makes me look pregnant.
I have been drinking lots of water, eating mostly healthy food (80/20) and doing exercise for about 4 weeks. I was in a car accident and can't do the intense workouts yet. I have lost 6 lbs so far, However, it seems that whenever I eat my belly gets bigger. For example I just had a scrambled egg, whole wheat wrap with fat free cheese, turkey bacon, and a little ketchup and I immediately got bloated.
Any suggestions?

February 13, 2014

Name*

I need a diet plan for this

February 13, 2014

Adrian Bryant

the diet plan is on this page. at the top

February 13, 2014

Name*

Hi Adrian,
I was doing some research about the grapefruit diet. I am a mother of five and I am busy and lacking income. This plan seems to be affordable what is you intake on this. I weigh 260 Ibs. The diet calls for three meals a day with servings of meat and veggies along with grapefruit. Thanks!

February 12, 2014

Adrian Bryant

all that matters is how much you eat when it comes to losing weight. no matter what the diet is or how fancy it is it comes down to calorie intake and activity level

February 13, 2014

mia

Hey Adrian, in order to build bigger muscle on the legs, do I have to be on a a caloric surplus and keep lifting heavy or stay at a deficit?

February 12, 2014

Adrian Bryant

not exactly. you mainly need to focus on getting stronger with your workouts, getting enough rest & protein in your diet.

February 13, 2014

jimena

What type of meals do you recommend and what type of snacks. Can I use shakes for replacement.

February 09, 2014

Adrian Bryant

did you see this? because it does not matter WHAT you eat as long as you eat the right amount?

February 09, 2014

ayan

Hi
Just wondering if your suggested intermittent fasting plan can be done in this weightloss plan together? I am 5ft @ 165lbs...would i lose weight without excercise on this plan due to my back problem? I can walk as excercise ... how long will it take me to lose 40 lbs?
Thanks alot .... great website ... great guidence

February 04, 2014

Adrian Bryant

yes, this can be down with IF

if you are injured then see this

expect to lose 10 pounds every 4-to-6 weeks

February 04, 2014

Aelric

Would doing your 20 min. interval workouts as mountain climbers be more efficient. I've been doing these as mountain climbers.

January 25, 2014

Adrian Bryant

I don't know (never tried mountain climbers) but if it kicks your butt then go for it!

January 25, 2014

Jessica

Hi Adrian,

I am having a difficult time losing weight. I recently started going to the gym, three weeks to be exact and I still weight the same. I go four times a week, I start in the treadmill incline 15 and speed 3.1 for 20 minutes. After, I either do 3 sets and 12 repetitions of leg or arm workouts. I am tying to lose my lower belly fat also known as "pooch" any advice?

January 24, 2014

Adrian Bryant

the best thing you can do for know is to trash your old plan and stick with the one on this page

January 24, 2014

vicki

I am 53 years old and can't seem to lose the weight...I have had a Hysterectomy and it seems as though the weight is harder to lose can you help me

January 19, 2014

Adrian Bryant

would you be able to do the plan on this page?

January 20, 2014

Roman

Hi Adrian! I relocated to a place I hate almost 2 years ago and managed to undo all the amazing progress I had made in my weight loss journey in a year. I've since gained 40 lbs. and have absolutely no energy, ever. I started using My Fitness Pal over a year ago and I consistently eat between 1350 and 1600 calories a day. I'm 5'7" and 250 now. I've been on a restricted calorie plan eating between 4 and 6 times a day for over a year. I've never lost more than 15 lbs. the entire time. Please help! I don't know what's wrong with me. I'm only 30 year's old.

January 19, 2014

Adrian Bryant

would you be able to do the plan on this page?

January 19, 2014


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