To Lose Weight While You're In College…

Use the NowLoss Diet to lose weight eating whatever you like because…

Use 1 of these workout programs while in college to lose weight…

If you're a very busy college student trying to lose weight fast then…

Do any 1 of the workouts below for only 10 minutes at a time 1-to-6 times everyday…

To prevent you from gaining the freshman 15…

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1-35 of 153 Comments

Hi Mr Bryant, I am currently a college student and I do have more time than I think. I am currently 190 pounds and I'd like to lose 30-40 pounds. I have no problem working it out but my eating habits aren't great. I want to have a set diet and have certain meals that will help with weight loss. How can I plan my meals to achieve weight loss and what foods?

February 06, 2017

Adrian Bryant

see this

February 07, 2017


Hello Mr Adrian,
I'm a freshman college student,male, 6ft 4inch tall,17 yrs old and currently 168.8lbs(160.8 two weeks ago).
I really need your help.I lost 20 pounds in 8 weeks with your nowloss diet,intermittent fasting and your workouts before entering was easy to lose it because I was at home and there were lot of healthy food.I was just left with 2 pounds to reach my goal weight (158.8lbs).
But here in college it's so hard to lose weight because of the bad foods everywhere and my allowance.i tried to use the intermittent fasting method but it failed everyday and i overate and kept on wasting my allowance on bad food.I've been consuming mainly soda,biscuit, and white bread.I've gone up from 160.8 to a very bloated 168.8 in just 2 weeks of college.i want to lose 8 pounds in 3-4 weeks with your workouts and
My diet will include oats,water melon,carrots,banana,coffee( 1300 calories)etc for this week to reduce bloat.I will do intermittent fasting only on Saturdays and sundays.
The problem I have is that I spend my money everyday on a lot of digestive biscuits.I crave them so bad.
-How can I stop craving the biscuit?
-will the oatmeal diet reduce the bloated weight?
What should I do when i'm tempted to cheat on my diet?How can i lose 2.5 - 3 pounds per week?
How can I avoid spending money on bad food?
I'd be happy if you'd reply asap.thanks a lot.

February 06, 2017

Adrian Bryant

try these tips to stop you from eating bad foods

February 06, 2017


Hello....I'm a 6ft 2inch,17 years old,160lbs male.
I resumed college 2 wks ago and I've got 4 pounds to lose in 2 weeks.
I use the 24 hrs IF method and I do your HIIT workouts everyday. I cosume 1200-1300 calories daily and my diet consist of mostly bad foods.
I could eat 2 whole white breads(298 cals,32g carbs and 10g protein for each),1 can of sardine(260 cals,0g carbs,23g protein),2 small apples and a cup of coffee with cream and 1tbspoon of sugar.
I drink more than 8 litres of water daily.
I've got 2 questions;
1. I know that it's calories in calories out but in numerous sites,they say the carbs in bread coverts to fat and gets stored in the body.
I wanna know if this will happen when someone eats less than he burns.
2. Is this diet OK?.
I hope you reply asap

January 22, 2017

Adrian Bryant

1. NO. only excess cals get converted to fat

2. only if you beleive you can seriosuly stick with it

January 22, 2017


I also need to gain a lean muscle without fat.I've got no equipment including a pull up bar for Group B.
Pls what muscle buiding exercise can replace the pull ups and chin ups in group b?......
And how many cals should I take in daily to lose fat and build muscles at the same time?

January 23, 2017

Adrian Bryant

if you're referring to this plan then you can do pull-ups anywhere you can safely grab onto. are you able to buy a cheap pull-up bar?

January 23, 2017



I am a college student and I really want to lose the weight that I gained this past semester. I am 5'6'' and I weigh 170lbs. I want to lose 20lbs in two months.

I have started doing the 30min jumping jack workouts and I am trying to follow 1200-1400 calories diet.

Will this work or should I try something else?

February 05, 2016

Adrian Bryant

that should work

February 06, 2016


Hi Adrian I really want to lose weight I am 23 years old weighing at 231 pounds and 5'7 and a half and I'm starting off by walking my dog and trying to eat the right foods and I don't go to the gym I do my workouts at home.

January 18, 2016


hi adrian
im trying to lose weight for a far my progress was very eating 500 calories diet eveyday.but i dont have a time working out because im still in there a way to lose 50 pounds in two months? i really want to lose weight fast.because im being tease by my classmates and i envy my sister because she is not fat like me.i hope you will be able to help me

January 12, 2016


Hi!! I've been following your site since about a year now. So I'm 16 currently and about 51-52 kg. at the height of 5 flat. (I'm short but my parents are not, it bothers me since I'd be really happy if I could grow a few more inches.) So I tried intermittent fasting and it kind of worked for me (I was 60 kg. back then. THANK YOU so much for this site.) and now I REALLY want to lose some more fat and become lean. I'm not fat anymore but I still have those fats around my arms and legs and I want to replace those with some muscle. What diets should I incorporate into my lifestyle (or how do I change my lifestyles in order for me to get lean?) and I'm also busy with school and I have after-school practice. As for daily mornings, I also make it a point to practice piano (since I'm a competing pianist) SO I cannot anymore workout or do HIIT on early weekday mornings ALTHOUGH I can exercise on Saturdays and Sundays. With this busy lifestyle, how do I become lean? (Can such a thing be possible within a year?) Please respond. Thank you.

June 21, 2015

Adrian Bryant

use this workout and this diet to fit a busy lifestlye

June 22, 2015


iam priya iam a college student now my weight is 110 kg my hip and butt are very big and looks very ugly pls help me to reduce my weight

February 06, 2015


hey Adrian,
I'm 18, height 5ft 3in and about 70 kgs. I have fats mostly in my abdominal region, the back, but my main problem is the belly fat which I find really hard to lose. It affects my self confidence big time. Just found your site and thought maybe you could help. Problem is, I'm lazy. I live in hostel so can't really step outside to workout. Although, I have started running about 2km everyday, along with a bunch of warmup exercises they make us do for karate (does that help?). For diet, like I mentioned I'm in a hostel so I can't really cook my own meal. I want to lose at least 15 kgs...Time is not an issue but I really want results. I know its possible to lose that much weight but I'm not able to figure out whats gonna work best for me. Please help. Also, I have a bad habit of not drinking enough water. I have even spent days when I had only 2 glasses of water the whole day. I'm working on that now though. Tips so that I drink more water throughout the day? Please tell me what I need to do. Sorry for making this so long.
Hoping to hear from you. Thanks, Ashmita.

January 25, 2015


hello...i m ani 19yr old but my weight is 92 kg.i cannot control myself towards eating high calorie food,please give my an idea to lose my weight soon

November 17, 2014

edda pollard

Hi Adrian thank you soo much for your help. I have loss 23lbs so far. I have 15lbs left to lose. Does drinking grapefruit juice and eating grapefruit with intermittent fasting help the weight loss process faster?

September 21, 2014

Adrian Bryant

the IF does. the grapefruit is not magic but it may curb your appetite (im not sure about that though)

September 22, 2014


Hi Adrian. I am 18 years old. My main concern is my butt. I think my metsbolism is slow or weak or whatever, and all the fat of my body gets collected on my butt.. I have a fine and average body except for the upper part of my thighs and my bottom.
What should i do?

June 24, 2014

Adrian Bryant

simply use this workout and this diet to lose fat all over including butt area. you cant choose where you lose from

June 25, 2014


But this workout will burn the fat all over my body......but when I lose weight, I am slim and fine on my upper body but there is a bulge on my rear side!!! that's the problem.... This thing really frustrates me man... I have to do something about it.....

June 27, 2014

Adrian Bryant

you just have to keep n losing fat. some fat is more stubborn than others

June 29, 2014

A. Plaza

Hey Adrian!

I'm 20 years old. 6'2 and about 240 pounds. I have exactly 90 days (3 months) until I start university and I seriously need to lose fat. Only problem is I'm a muslim and got ramadan coming up later this month, meaning for a month i'll be fasting for most of the day. I have a gym at my disposal and would do anything to lose 30-40 pounds during this summer. So, What should I eat? What workouts? and how do I keep losing fat in Ramadan? Thank you so much, your service is greatly appreciated.

June 08, 2014

A. Plaza

Thanks! Do you think my goal is possible?

June 12, 2014

Adrian Bryant

doesn't matter what I think. DO YOU Believe it?

June 12, 2014

A. Plaza

Goddamn! with that attitude...Yes, I do! Thanks, Adrian! I'll post before and after pics in 3 months. :D

June 13, 2014

Hi Adrian

I'm turning 21 in few days and weigh 190 pounds. Is there any possibility of losing atleast 25-30 pounds in 3 weeks? I have lots of farewell parties coming up.

I already go swimming 4 times a week, medium intensity and my calorie intake is between 1200-1400.

March 12, 2014


Also, my fat is mostly around the belly, hips and thighs. Its very ugly. Do suggest something.

March 12, 2014

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