Select if you're male or female,
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
To go from
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…
If you're unable to count calories…
Use this diet to lose weight 50 pounds without counting calories
IMPORTANT!Track your calories
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…
When you get down to
Click pics to do workout on YouTube
Bed Sheet Workouts
Jumping Jack & Ski-Step Workouts
Elliptical & Treadmill Workouts
Battle Rope & Sledgehammer Workouts
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
riding a bike
because the more active you are + The more intense your workouts are = The faster you'll lose 50 pounds.
You've helped me lose 50 lbs!
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!
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
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!!
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
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.
62 year old loses 50 lbs 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 NowLoss.com 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 NowLoss.com
Lost 83 Pounds in 6 Months
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!!
Lost 50 Pounds!
Hi Adrian, first of all, i want to compliment and thank you for all the work you put into nowloss.com . 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).
Lost 51 Pounds & 34 Inches!!
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 youSophie Palmer
65 Pounds Lost in 4 months
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.
Lost 80 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 NowLoss.com I wouldn't have lost a pound
101 Pounds Gone & Still Going!
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
See more before & after pictures
of people who used this plan to lose over 50 pounds
If you're having trouble losing 50 lbs.…
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Hey Adrian! So I'm on my weight loss journey, doing the healthy food, workout and calorie deficit plan (with IF). But there's something that concerns me. I have no problem eating less than 2000 calories, I'm at 5'3'' currently at 297 lbs. Based on my calorie counting (myFitnessPal), I'm eating under 1300 a day, which I've found seems to be pretty low. Thing is, I'm perfectly satisfied with that calorie intake, and drink about 3 liters of water a day - which typically curbs most of my hunger in the day anyway. Is that bad?
I'm still pretty early on in my weight loss, so it's not impacting me directly right now, but will that eventually hurt me later on? Such as plateau severely and worsen my fat loss.
I've heard of people who are around my weight and height that have to eat up to 1500 - 1700 to lose fat quickly, and here I am hoping to lose a lb a week. But I don't see why I should eat more if I feel satisfied either. My mission isn't to lose everything as quickly as possible, it's about sustainability. Habits I intend to keep for the rest of my life.
I know you aren't a medical professional, but do you have any advice or thoughts around this?
March 20, 2017
NO = answer to your first question. read this if you still have concerns
I just want you to know you are awesome! Your website is the most user friendly weight loss site I have ever came across! I have a question for you since you're so amazingly helpful. I lost 35lbs back in 2015 by sticking to a 1200 calorie goal which I am now learning was too low. This go round I have increased my cals to 1600 which by looking at your website is around the minimum for my weight and height (201 lbs 5'5) Do you think I should increase it a little more? Or just have high calorie cheat days on weekends to make up for it? I'm terrified to not lose weight by upping my calories but I know in some instances increasing them can help lose more. Can you give me your best advice on what I should do?
March 13, 2017
1200 is not too low IF you can maintian it without starving or craving too much. plese see this
generally eating less than 2000 will cause weight loss in most people
Okay sounds good! So why does the calculator say the minimum is 1632 if I can go as low as 1200?
Do you recommend me staying at 1200 or 1500 I burn on avg 500 calories a day 5 days a week.. And when I say I eat 1500 cals that's NOT net... I do not eat back the calories I burn. is that fine or no?
1632 is an estimate of how low you can go where you can relalistically stick to that long enough to reach your goal without being constantyl hungry or carving.
1200 or 1500? go as low as you can go without being hungry or obssing over food all the time (TIP: the healthier you eat = the less calories you'll emnd up eating without being hunger or carving)
March 14, 2017
Hey Adrian, I have been reading all of the info you posted and following your workouts. 1) thank you for offering all of this; it is really amazing stuff and we all appreciate all that you do :) 2) I know in the NowThis diet you say calories are the most important piece-- what about carbs? Does it matter as long as we eat the amount of grams of protein you recommend based on our weight and are within the calorie range?
Thank you!! I'll send you my testimony at the end of April ;)
March 09, 2017
all that matter s #1 for weight loss is calorie intake. PERIOD.
more protein will help you lose weight faster b/c it increases metabolism
Hi Adrian, I have what's called brachial plexopathy, which means half of my left arm in numb and I no longer have a bicep because it atrophied away from this [surgical] accident. I try to do the burpees, and some of the other workouts that involve both arms, but since I have this disability, I can't quite do a push up (unless it's on a wall), let alone even do a bicep curl with a 1 pound weight (pretty sad when I used to be able to do 40 pounds).
Do you have alternatives for things like this that don't use my arm as much (bed sheets are okay because I have the support from my other arm), but would be just as effective?
March 08, 2017
not yet unless you want a lower body dominant workout like this
I am really over weight and not liking what I see when I look in the mirror. I started at 117kgs last year and managed to get down to 96kgs then I started a new job and piled on the weight again I'm now sitting at 106kgs. My eating is a struggle and motivation is slack. I really want to get down to a 70kgs but the motivation to do so is not there. I really need help can you please point me to the right direction on where to start, eating and exercising.
Look forward to hearing from you.
March 06, 2017
the plan on this page is what you need but i think you really need to start here
Thank you Adrian. I've looked through and read your motivation tips, thank you so much. I was wanting to do the intermittent fasting with HIIT exercises, wanting to lose at least 35kgs by September.
So grateful that I've come across your website.
Hey Adrian, so last I wrote I think I hit a plateau so I was doing your hiit workouts and running like crazy. 7 days a week and put a cheat meal in once a week. I haven't weight myself in 5 days and stepped on the scale this morning and it says I lost 7 pounds!!!? Is that even real.
March 01, 2017
of course it is and depending on how overweight you are will truly determine if you lost mostly fat or water but im guessing mostly fat
Yes, my daughter is 3 months old now and when I delivered here I was about 200 pounds and I'm down to 177 thanks to you!!! I have a ways to go but can't stop won't stop. Thanks for everything!
Hi,i wanted to ask if we splitted the calories of two days as one low calories and the next day the rest of the calories,, will this make me lose fat?
About jumping rope, how many calories does it burn ? I'm a female, 25 years, 165 cm, 76 kg..i usually do 20 min HIIT : 1 min I do 120 jumps then 1 min rest untill i finish 20 min.. how many calories approx. Im burning doing that routine?
February 24, 2017
I wanted to know will this way make me lose fat not water weight or muscles
yes - the calories can be spread out like that. every 10min you burn about 100-200 cals
Omg I'm the same sex, age, height, and weight as you lol
February 28, 2017
I am 5ft 5in and weigh 242 pounds. I desperately want to lose weight but am very shy to go to gym and work out in front of other people.
February 19, 2017
the workouts on this page are designed to be done at home
February 20, 2017
Hey again! For the 10 min jumping jack workout video, how much on average do you think 180 lb person will burn?
100-200 every 10min
According to your calculator I should have 1400-1800 calories a day to lose 50 lbs in 5 months. .2lbs a week.
From your 50lbs in 5 months calculator:
It does NOT matter WHAT you eat or WHEN you eat as long as you're eating
1411.15-to-1845.35 calories per day so…
And then it goes on to give me meal/calorie options.
My question, based on 1400 calories a day, 2800 over a 2 day period, can I do 500 calories one day and up to 2300 the next?
I have been successful doing the Every Other Day Diet but lately the weight loss is very very slow and I am wondering if changing counting my calories on my non 500 calorie day might help.
I look forward to your thoughts and opinion.
February 10, 2017
yes, that'll work. Its all aabout total claories and not when you eat
Adrian I'm doing your workout b for butt n thighs but I'm not sure where to squeeze PLEASE HELP!
February 06, 2017
squeeze or make a fist with your butt at the END or the top of the exercise for butt bridge or hip thrust
For that 30 day weight loss how I'm gonna lose 30 pounds in 30 days if i if i will not be doing it everyday kind of confusing
February 07, 2017
you lose the 30 pounds fast based mainly on how overweight you are (the fatter you are = the faster youll lose weight) and you also need to use a diet.
ONLY do the workout 2-4 days per week
I'm 30 pounds overweight
Also I switched back to the ski workout can i lose 5 pounds a week with that and can I do it for sixdays a week?
I wanted to start doing it for a hour is that OK?
February 08, 2017
look at all of these workout rules to understand how oftern you need to do HIIT
Hey! I am getting back into a fitness routine after having my daughter 2 months ago now, I have lost 15 pounds but still need to lose another 40. I am extremely active and work out for at least an hour every day, while eating very clean and 1200 calories low card diet. I try to make protein the staple in my diet. Is there anything I can do to really kick my fitness into over drive to bounce back to my pre baby body? I feel like I'm making slow progress. Thank you!
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