To Lose 50 Pounds In 5 Months…

how to lose 50 pounds
Sophie & Luis both lost over 50 pounds with this plan

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 Do the workout below to lose 50 pounds in 5 months

Female Male
Your height:   Feet: Inches
Your weight: pounds
     Your age: years
Activity level:

To go from -to- pounds eat -to- calories per day &…

It Does NOT Matter WHAT or WHEN you eat (see why) as long as you're eating -to- calories per day so…

  • 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 or to burn fat faster…
  • Eat your -to- calories in 2+ meals on an intermittent fasting schedule

If you're unable to count calories… Use this diet to lose weight 50 pounds without counting calories

Track your calories

The -to- calories you're supposed to eat is only an estimate that's usually right in most cases because when you track how many calories you eat daily…

  • You'll know exactly how much YOU need to eat to lose weight or 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
  • Use any of these tools to track your calories and remember… You can eat anything you want, whenever you want & still lose weight as long as you eat -to- calories per day but…

To Lose 50 Pounds as Fast as Possible…

When you get down to pounds…

Workout Plan to Lose 50 Pounds

Show All 37 Fat Loss Workouts
Get These Workouts on DVD

Optional: On your rest days when you're not doing any high intensity fat loss workouts you can do lower-to-moderate weight loss activities for 15-to-90 minutes like walking or riding a bike because the more active you are + The more intense your workouts are = The faster you'll lose 50 pounds.

13 People Who Lost Over 50 lbs. Using This Plan

You've helped me lose 50 lbs!

lost 50 pounds

You've helped me lose 50 lbs! Can you believe it?! You are awesome! I started doing this program and AFTER!!! Wooohooo! 50 POUNDS!!! Thanks Adrian!

Tiffany Wait

Lost 60 lbs. in 5 months

Lost 60 lbs. in 5 months

I have lost 60 lbs total in 5.5 months following your plan

Update: Adrian I just want to shout you out on your 30 min elliptical excersise. Its amazing. Im already a success story of yours on nowloss and 30 more lbs lighter since i last reached out to you.

Thank You,
Luis Gaskin

Lost 77 lbs. in 5 months

Ebonie lost 77 lbs. in 5 months

Adrian, I found my pictures. I'm like crazy embarrassed, but happy to share them. I hope I can inspire other to begin their own journey to more healthy, fit and active lifestyles.

I'm now training for my very first fitness competition. Thank you for changing MY LIFE with Your site. Your amazing!!

Ebonie J

Lost 72 pounds

lost 72 pounds

The diet & workout from your How to lose 50 pounds in 5 months plan was so useful.

Erik Alpizar Reyes

From 225 lbs. to WOW

lost 84 pounds

Adrian, I LOVE YOU!!!

I stumbled upon your plan a few months ago and it has helped me shed so much weight. Over the last year I have went from 225 to 141. My measurements were 40-39-47, now they are 34-25-38.

Kimmie Brown

62 year old loses 50 lbs in 3 months

lost 50 pounds in 3 months

Yes go ahead and post my pictures if you like, I'm not much to look at, not sexy, not a muscle man or anything else. Just a regluar "62 yr. Old Fat Man" who decided to change my life style and take some good advice from and see where I could go with it.

I just wanted to make my girl proud of me and be able to go for a walk to somewhere other than the fridge without huffing and puffing and having to stop for a rest every 100 feet while she stood there waiting for me.

I was 273 pounds of fat when I started Jan 1st 2011, and now weigh 221 I know its only 50+ pounds but I sure worked hard and followed your advice to lose it in a fairly short time.

If I can do it anyone can. I was an old TV couch potato with a beer in one hand and an 18 inch pizza in the other and would make 5 or 6 trips to the fridge even in the middle of the night to eat what ever I could find.

From the pictures you can see what your good advice did for me and I am not done yet. Thank you so very much for that "Good Advice" on

Jim Elliott

Lost 83 Pounds in 6 Months

lost 83 pounds

Update: 100 Pounds Lost

With your HELP! I kept going. From 248-to-147. Thanks for the motivation!! KEEP UP THE GOOD WORK WE ARE WATCHING!!

Mrs Collins

Lost 50 Pounds!

lost 50 pounds

Hi Adrian, first of all, i want to compliment and thank you for all the work you put into . It's a great tool for people like me in their battle against weightissues.

I've been using your plan, and over the past year i lost 22kg, and I've been able to keep them off. I've been reborn and really love sports again, so much that i have applied for the firedepartement here in Antwerp (Belgium).

Sean Guinness

Lost 51 Pounds & 34 Inches!!

lost 51 pounds

Omg!! I can't believe it! Googled how to lose lots of weight and found you for the how to lose 50lbs & in 6months I've lost 51 pounds and 34" all over!

Thank you
Sophie Palmer

65 Pounds Lost in 4 months

lost 65 pounds

These are my results from doing your plan. A total of 65 pounds lost in 4 months. People that haven't seen me for a while are in shock of my transformation.

Garry Keller

Lost 80 Pounds

lost 50 pounds

50 Pounds lost so far thanks to your plan but I really lost more than 50 pounds but not exactly sure since I stopped using the scale after I would get discouraged because sometimes I'd lose weight and the scale didn't show it.

UPDATE:Last time I wrote you I lost about 50 now I'm down over 80 I'm looking to becoming a personal trainer soon thank you for your free help you've inspired me to help people and without I wouldn't have lost a pound

Brandy Cory

101 Pounds Gone & Still Going!

lost 101 pounds

Hey Adrian, I hope you remember me!!

Look at the success you've help create. I lost 66 pounds going from 274-to-208. You have been everything to me & I still go to the website for any questions I have. Everything you've taught me is a way of life to me & anything else feels foreign.

Update: I've now lost 101 pounds

lost 101 pounds

Millicent Jefferies

See more before & after pictures of people who used this plan to lose over 50 pounds

If you're having trouble losing 50 lbs.…

More Tips

I'm Adrian Bryant, I started to help you look better naked & if you're serious about losing weight…

Use My Fat Loss DVDs which Chris used to Lose 137 pounds in 7 months & Sue used to Lose 124 pounds in 6 months

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Click to Comment

1-60 of 2439 Comments
Benjamin G

Love the site Adrian,

I’m a male, 67” 190lb. 41yo. Want to lose 40lbs. What’s your thought on Low carb, Low fat, High protein 1500 calorie 16-8IF diet? Read that I should have more fat, but want my body to be burning all the stored fat it can. is awesome, you’re providing incredible information for those willing to read it.

Thank you,
Benjamin G

January 14, 2018


Hi Adrian

I am 42 and about 250 I really would like to be 198. My problem is excerising. I am a wife, mother of 3, and work full time with about a 2 1/2 - 3 hour commute round trip. Therefore time and energy are not my friends. I had lost weight and was doing well but within the 2 1/2 years I lost both my mother and brother which sent me into deep depression and I gained weight. The weight gain has stopped but now I need to get it off and get my life back in order. I have some problems my ankles. I need to lose the 50 for sure. What is the best way for me to make it happen?

January 01, 2018

Adrian Bryant

you need the at-home plan here that is suited better to your lifestyle

January 01, 2018


What type of chicken do I eat to lose weight? Skinless chicken breast?

December 05, 2017

Adrian Bryant

see this because its not what you eat but how much

December 06, 2017


i already eat around 1500 calories a day and i cant lose weight. i gain weight super easily. im 165. and i want to get to 120 for my dance career.

November 21, 2017

Adrian Bryant

are you exercising as well

November 23, 2017


hey adrian i am 5'8 age 18 i weigh 204 i have fat tighs and rolls on my stomach and i have what they call "man tits" but its not that big just a little how can i decrease all of that? can you email me because i have a hard time understanding your ways of losing weight. Make it easier to understand

November 16, 2017

Adrian Bryant

tell me what you need help with or what you dont understand

November 18, 2017


what daily things do i have to do, considering im still young and can still lose it, to burn fat. Running twice a week or push ups or sit ups? just a daily physical i can do to burn fat away on my stomach, chest, hips and thighs. not just by eating calories but physically doing something. can you email me?

November 20, 2017

Francesca Gonzales

What do you recommend? Ive had gatric bypass but am at a plateau. Im looking to lose 80lbs. Im 217. My goal is 125 eventually.

November 08, 2017

Adrian Bryant

has your doctor limited you in anyway workout wise

November 09, 2017


Dear Adrian, I am very encouraged by your straightforward advice and workout plans that are genious in their simplicity. I am a 52 year old woman who is 11 years postmenopause. I gained 67 pounds after menopausethe that I have been unable to lose in that time. I regularly fast from two weeks to 40 days for about four months out of the year. During a fast I abstain from meat, dairy, eggs oil, alcohol and sweets. During a fast I never lose weight but as soon as I return to my regular diet, which has been vegetarian for the past 30 years, I gain a few pounds. I plan to begin the lose 30 pounds in 30 days regimen but am hesitant to believe my metabolism can burn calories at that rate. Despite the claim that weight comes down to total calorie intake, I know this to not be true. Do you know of any other women fitting my description who have had success with the 30 pounds in 30 days regimen? Is there something additional I will need to do? Thank you for your time and feedback!

October 22, 2017



I have been looking for a plan that will actually work for me for a while. I'm currently doing circuits 5 days a week (about half an hour every day) and I am only eating 1200 cals a day but it seems like nothing is happening/no results after 2 weeks of this. Yours seems like a good system I'd like to try but I was wondering if it would work for me, seeing as I have a job where I sit for 12 hours a day, 2-3 days a week. I still get up early in the morning to exercise before work now so I'll definitely continue that. I am a 5'8 female and weigh 225. Thank You!!!!!

October 12, 2017

Adrian Bryant

first of all how are you tracking the 1200 b/c you should have lost off of that alone

October 13, 2017


I weight 236 I'm only 5'3 I need to lose 50+ pounds...I always lose weight then gain it back.. I'm 33 years old and its definitely harder to lose weight now compared to me being in my 20's. This is my last chance losing weight the natural way.... Its becoming frustrating and depressing... What do you recommend for back fat? I really need help with that.

October 02, 2017

Adrian Bryant

the plan on this page will do that. for back or any fat you smply need to lose weight all over with belly and hip fat last to go

October 03, 2017


Hi Adrian,

Jacob Marko here.. I've been using your site for almost a decade now and every time I use it, I get the same results.. GREAT weight loss and muscle gain, and then a few months later I gain it all back.

This time, I'M DONE GAINING IT BACK. I'm also making a movie (not fully about my weightloss) that will be tracking my progress, and I will be sure to provide you with video and pictures.

Two questions though, Is intermittent fasting necessary? Also, The site tells me to eat 1450-1850 calories a day.. I was thinking for aiming to the 1450-1630 range each day, and then having 1 or 2 500 calorie cheat meals a week. Would this work?


October 01, 2017

Adrian Bryant

1. that will work

2. no, you dont have to do IF but it will speed things up

October 01, 2017

Jacob Marko

Also! While I primarily want to lose weight, I'd like to tone up my muscles and even gain muscle if possible. What exercises should I do?

October 01, 2017

Adrian Bryant

Compound Exercises. see these 7 things

October 03, 2017


i'm a 26 years female, 165 cm, 75 kg.. I want to be 65 kg.. but:
1. i can't stick to healthy food, i want to eat whatever i want
2. i can count calories using myfitnesspal
3. i can't do hiit but i can do an hour and a half on the treadmill using the highest incline with a good speed to burn 700 cals/hour
4. i want to lose weight in 5 weeks, it's ok to lose 7 kgs if it's difficult to lose 10kgs in that period of time

my questions are: is 1400 cals good for my aim? is it possible to lose that weight in that period of time?

September 27, 2017

Adrian Bryant

the 1400 is good and you should lose a lot the first couple of weeks but those last few kg may take lnger

September 27, 2017

Jacqueline Calvert

Hi, Adrian. I'm not on social media, but would like to receive the free DVD you offered on YouTube. Please tell me the process to receive it. I am a 5'4", 50 year old female, and have passed the 200 pound mark. I want to turn it around and just discovered your site. Please let me know the process to receive the DVD without getting involved with social media. Thanks!

September 24, 2017

Adrian Bryant

for now you will have to go to to get on the list and I will release it soon

September 25, 2017


Thank you Adrian, I will keep you updated. :)

September 13, 2017



Any reccs for HIIT workouts on a stationary bike? I have trouble with my ankles and although I do love walking at high-incline on the treadmill, I can't do that more than a few times per month because my ankles start to act up (yay flat feet).

August 20, 2017


Good evening, I'm at 210lbs, I just ran across this article. I'm looking to lose 50 to 60 lbs, is there any specific foods to eat or cut out in the beginning? I know high protein I'd good. Any tips are greatly appreciated. Thank you for helping so many people, I hope I can be one of the success stories.

August 15, 2017


I just finished doing one of your bedsheet cardio workouts. In the beginning I was like 'oh this is easy, I could do this everyday', by the middle I was like 'I can't do this anymore', by the end I was like *dead*. So I just wanted to say thanks for uploading workout videos that really kick your ass and get you moving

August 01, 2017

Adrian Bryant

your welcome

August 01, 2017


hi Adrian
I am on a diet from a long time. I m also doing my workouts, not so high intensity but i do my workouts regularly. I am not consuming more than 1100 calories as i m properly counting my calories. My weight was around 88kg n I have reduced to 85.5 kg but now I am stuck on this weight. I am not able to lose any more. where should i start and wat should i do. plz help me. i was able to lose weight previously long ago with your help. i want your help again.

June 03, 2017

Adrian Bryant

go here to keep losing weight

June 04, 2017


Hello Adrian

I started your exercise program two weeks now, I work out 4 times a week using HIT.
I also did interminent fasting, but realised I put weight on.

Now, I stopped fasting and I have been eating well, lots of fat burning foods and even following a healthy eating program with supplements.

However, I have been putting on weight, these days I have been gaining about 1-3kgs rapidly.

About three weeks ago I weights 81kgs, than I started interminent fasting with healthy eating and I was doing well.
However, when I have realised I have been gaining weight I decided to follow the heathy eating plan, low calories with supplements, I also did your high intensity exercise 4 days a week.

I have checked my weight twice this week, on tuesday I was at 82kg now I checked after 5days I a mother 84.1kgs.

I really don't know what I am doing wrong, I feel like the more I eat healthy foods and exercise, I keep gaining weight fast.

Currently I weight 185pounds
My goal weight 140 pounds or 65kg.

I really must loose about 35-40pounds, in 3months would be great. But I feel like I am not making progress.
I really do enjoy your work and will continue, but I feel so disrourage now.

Please advise?

May 21, 2017

Adrian Bryant

what is your overall calorie intake and does it look like you gained 3kg?

May 21, 2017


Heu Adrian

Yea I am added 3kgs to my weight. I have about 40pounds to loose in total. Please any advise?

May 22, 2017

Adrian Bryant

and with that 3kg gain do you LOOK as if you gained 3kg and what is your calorie intakr?

May 22, 2017


Hey Adrian

I don't look like I have gained weight. I feel a bit tones and my cellulites on my thighs are disappearing..

My calorie intake is around 1200-1500 per day.

May 22, 2017

Adrian Bryant

ok then see this because the good news is you are gaining muscle mass which takes up less space

May 22, 2017


Hey Adrian.

Thank you very much. I will keep you up to date with weight loss process. Really enjoy doing your exercises, even though it is not easy. Watching your videos all the way from United Kingdom, thanks for the motivation. Keep up with the good work.

May 24, 2017


I am looking for some advice. I currently do the Keto diet and have been doing it for 3 months. I have been very strict on it. I also workout 5-6 times a week doing high intensity workouts. Initially I lost 8 lbs. After that the weight loss stopped and now I am actually back up 5lbs. Do you have any advice for me?

May 18, 2017

Adrian Bryant

All diet work becasue they lower calorie intake so what is your current calorie intake

May 19, 2017


Hey Adrian , I am about to start my weight loss journey tomorrow , I've done my plan and I am going to do the 11 mins sky steps workout each morning before school , and the 30 mins Lose 137 POUNDS in 6 months with Jumping Jack Workout at about 5 PM , and i'am going to drink plenty of water and green tea only , and some weeks , some detox . I also going to do the 1500-2000 calories per day diet and all this during 80 days . I'll take some picture before and after , and i'll send them to you!

May 17, 2017

Adrian Bryant

cant wait to see them!

May 18, 2017


Thanks for the wonderful information that u have provided on weight loss. I actually just started my journey to lose weight today. About six years ago I went from 232-160 in about 6(1/2) mts and then gained it back along with 14 pds. after my aunt died.

May 11, 2017


Hi Adrian.

Id like to lose about 50 pounds by July-August.
I will be fasting starting May 26th - June 20th.

What should I do to lose the pounds.... and is it achievable?

Thank you so much.

May 06, 2017

Adrian Bryant

so you're not going to eat nothing for 30 days - is this correct? if so then that alone will do it but maybe not permanently

May 07, 2017


I will be eating in the evenings. So I fast from sunrise to sunset.
I eat once before sunrise and then after sunset.
I'm thinking of having eggs and a smoothie and a litre of water in the morning and then salad with chicken or beef in the evening with water and another smoothie.

Do you think I will be able to lose 50 pounds? I currently weigh 213 pounds and I am 5'3.

May 14, 2017

Adrian Bryant

You more than likely will but alos add some hiit and use these tips if doing it for ramadan

May 15, 2017


Thank you so much! You are so awesome!!!!
I'll send you updates!

May 16, 2017

Hello Adrian let me start by saying thank you so very much for all that you have done, all that you do and all that you will do to help in the fight against obesity you are appreciated. Now with that being said I need to ask you what I'm I doing wrong? I started out at 305lbs at the beginning of this month. I have been sticking to a 1200-1600 calorie a day diet (healthy foods salad, baked chicken, fish, sweet pototoes etc.). I have been going to the gym taking kickboxing 2x's a week, water aerobics and zumba as well as strength training I started doing your HIIT programs but felt that I wasn't keeping up enough due to my size(I plan on starting back today). I have only lost 6lbs and the scale keeps jumping up and down please tell me what to do to lose a little more weight faster. I am diabetic but I haven't been on any meds this month because my blood sugar has been stablized because of my better eating habits but I was thinking I should still cut out most all carbs completely to see better results. Thank You ;- )

April 26, 2017

Adrian Bryant

how are you checking your calories. see this

April 26, 2017


M fitnesspal

April 26, 2017


Hi Adrian
I've been following your plans I've lost more than 20lbs,my problem is I can't lose belly fat,can I eat 1 meal a day and replace other meals with green juice.

April 24, 2017

Adrian Bryant

keep doing what you are doing. see this b/c belly fat is usually the last to go

April 25, 2017



I am 23 years old and I weigh between 193-197. I am about 5'8 ish. I have an hour glass figure. When I go out no one can really tell that I weigh that much, I appear to be 170-180 lbs. I want to lose weight so that I can see my abs or just a flatter stomach. My lower stomach (abdomen is my problematic area). My BMI results show that I'm obese. After going through your website I have started doing intermittent fasting, I have also looked into my calories and I eat about 1800 cals per day.

My problem is that I have always been afraid to lose weight because I'm scared that my butt would shrink. However, my body is not so toned and I want to now have a more toned figure. I want to make my waist smaller (as of now my waist is 33 inches). My measurements are like 36-33-47 and I want to be 36-27-42 (I'm not very sure about this). Basically, I want curves and a thin waist. I don't workout, I mostly go for evening walks. However, I am now willing to exercise for my desired body shape.

I don't really know how much weight I need to lose to see abs, yet keep my butt. I have increased my protein intake (drinking protein shakes). Also, if you lose weight and not exercise, is it true your body starts to look flabby? I have done diets in the past and my body does not look so tight anymore, esp, my butt, and arms.

What would be the best plan for me?

Thank You SO much for creating a site that anyone can easily access and understand!!!!!!!!!!!!!!!!!!!!

April 21, 2017



I started my workout plan in the morning. I did the butt workout and it happened to go by quicker then I thought. I did 8 reps and 5 sets. It took me about 15-20 mins. I only did the weighted hip thrust. Is this enough? Do I need more?

After doing the hip thrust I went on to doing the 20-40 min fat loss workout. I started to feel a heaviness in my chest so I took breaks in between when doing it. I only did 16 mins. At the moment it felt as if I was dying so I only did 16 mins.

Is it okay to do a fat loss workout after the butt workout? Or should I not do it on the same day?

Also, will my capacity increase overtime to do the fat loss workout? I was doing the 20 min, jumping jack video. I felt so demoralized that I started to get tired within 2 mins.


April 25, 2017


Sorry, one more question. If I do weighted squats for a bigger butt, will it only work if I bend down very low? I can bend down, but I'm not sure if I could go so low because I am just starting.


April 25, 2017

Incorrect please try again en Espanol
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