How to Lose Weight Fast in 2 Steps

How to Lose Weight Fast keep it off forever
  1. Use 1 of These 10 FREE Plans
  2. Get Motivated to Lose Weight Fast

Use 1 of These 10 Plans

Look thru each of these 10 free weight loss plans before you decide because you'll lose weight faster on the plan that best fits YOUR Lifestyle, YOUR Schedule, YOUR eating habits and YOUR Fitness level.

1. Lose 50 Lbs. in 5 Months

Erik Lost 72 Pounds
Erik Lost 72 Pounds on the Lose 50 Pounds in 5 Months plan

Use the Lose 50 Lbs. in 5 Months Plan

2. Home Weight Loss Workout

Chichiro Lost 137 Pounds
Chichiro Lost 137 Pounds using the Home Weight Loss Workout

Use the Home Weight Loss Workout

3. 95 Day Beginner Weight Loss Program

Use the 95 Day Beginner Weight Loss Program

4. Lose Your Last 10 Pounds

Alyson got a slimmer waist
Alyson got a much slimmer waist on the Lose Your Last 10 Pounds plan

Use the Lose Your Last 10 Lbs Plan

5. NowLoss Diet

Edward Lost 132 Pounds
Edward Lost 132 Pounds on the NowLoss Diet

Use the NowLoss Diet

6. Five Easy Diet Rules

Paul lose 75 pounds fast
Paul Lost 75 Pounds using the Five Easy Diet Rules

Use the 5 Easy Diet Rules

7. Lose 20 Pounds in 3 Weeks

Helen Lost 14 pounds before her wedding
Fiona Lost 15 pounds in 3 weeks on the Lose 20 Pounds in 3 Weeks Plan

Use the Lose 20 Lbs 3 Weeks Plan

8. Women: Perfect Body Plan

She turned into a model
Nozibele got back into modeling with the Perfect Body Plan

Use the Perfect Body Plan

9. Men: Get Ripped

how to get ripped in 6 weeks
Adrian Lost 41 Pounds on the Get Ripped Plan

Use the Get Ripped Plan

10. Belly Fat Diet

belly fat diet

Use the Belly Fat Diet

Get Motivated to Lose Weight Fast

6 Tips to Boost Your Weight Loss

1. Set Your Thermostat to 66

2. 30% Protein

You'll lose weight faster when protein is at least 30% of your diet.

Type in how many calories you eat per day & click the Enter button to see me how much protein you need to lose weight faster↓

Type in how many calories you eat per day here →

You need to get at least grams of protein each day to lose weight faster

3. Intermittent Fasting

Read this or Watch Intermittent Fasting 101 below to see how to use Intermittent fasting to double your fat loss while you're on ONE of the 10 weight loss plans above

4. Weight Loss Foods

See the Top 16 Weight Loss Foods becasue did you know that eating cheese can boost your weight loss by 70% or that Broccoli stimulates enzymes in your body to burn more fat.

5. Use the Right Supplements

Use this guide to see Supplements that actually help you lose weight faster.

6. HIIT

See 10 HIIT Rules to Burn 48% More Belly Fat or Play the video below for an example of a HIIT workout.

How Fast Will I Lose Weight?

It mainly depends on how overweight you are along with these other factors but generally…

But is it safe to lose more than 2 pounds a week?

Again, depending on how overweight you are It's going to be Hard for you NOT To Lose More than 2 pounds a week! Heck, You can Lose 5 pounds in 2 days just by making changes in your salt, carb & water intake!

Not only is it safe to lose more than 2 pounds a week it's almost unavoidable at the beginning of your weight loss plan so in summary…

To Lose Weight Fast,

1. Get Motivated

2. Use 1 of these 10 FREE Plans

  1. Lose 50 Pounds in 5 Months
  2. Home Weight Loss Workout
  3. 95 Day Beginner Weight Loss Program
  4. Lose Your Last 10 Pounds
  5. NowLoss Diet
  6. Five Easy Diet Rules
  7. Lose 20 Pounds in 3 Weeks
  8. Women: Get a Perfect Body
  9. Men: Get Ripped
  10. Belly Fat Diet

3. Use These 6 Tips

  1. Set Your Thermostat to 66
  2. 30% Protein
  3. Intermittent Fasting
  4. Weight Loss Foods
  5. Use the Right Supplements
  6. HIIT

More Tips

Adrian Bryant NowLoss.com
1-60 of 282 Comments
Sarah

Sarah Robinson, SC, 65 years old need to lose 75 lbs in 3 months, which plan should I used, I have a spinal cord injury, but I am not going to look let that stop me. I have a goal in mind./

December 03, 2018

Adrian Bryant

try plan #2

December 03, 2018

EVE HUNT

"This is a great article. I would like to point out that in some cases, a low carbohydrate diet is only part of the weight loss puzzle for some people.

For anyone who is trying to adhere to a low carbohydrate diet without success, it may be beneficial to consider that there may be a problem in the gut, ESPECIALLY if you are suffering from depression, constipation, or having symptoms of autoimmune disease. In this case, it may be necessary to fix the gut issues before any weight loss can take place.

Good probiotics are often the missing link in many diets, but they can produce tremendous results in addition to a lower carbohydrate, healthy lifestyle with lots of green, alkaline vegetables and low-carbohydrate fruits (i.e. cranberries, kiwi, strawberries, grapefruit)."

November 30, 2018

Hugo

Hello Adrian

I'm 40 years old man, 100kg, 184cm. I used to be an athletic person 5 years ago with a regular weight on 75kg, but I got hipotiroidism and I became sedentary, so it's a little hard start again.

Could you recommend me the best plan for me please?

Thanks for advanced!

November 01, 2018

Rachel

Hi Adrian,

I'm 30y old, 5' 4", about 121lbs. Everyone calls me skinny but I know that just means I hold my weight well. Clearly my clothes from a year ago aren't fitting and I know my belly area can use some tightening, so I'm uncomfortable. I want to have a more svelte look in posture and in tone. I also want to fix myself up now so I can age a bit more gracefully. I'm busy at work and have very low energy (depression? bad eating?). Yet last I worked out I got feelings of panic and anxiety so I would like to be careful. Do I seem a prime candidate for any of your programs?

September 17, 2018

Adrian Bryant

of course you can do my plans and I think this belly fat diet is best for you

September 18, 2018

Julian

Hi Adrian.

I’m a second year college student (m/19yo/6ft/240). I’ve gained about 50 pounds in my first year and it’s made me very worried for my overall health and appearance. Which exercise plan/diet do you suggest? Thanks!

September 11, 2018

Adrian Bryant

anyone except #7

September 11, 2018

Anonymous

Hi Adrian,

I'm 29, F, 5'2 180lbs. My end goal weight is 115lbs but I have a special event in 5 weeks and want to lose as much weight as possible before then.
I'm wondering what plan I should use and also how much do you think I'll lose by my special event? I have no health issues or restrictions on working out besides being very out of shape and self doubt.
Also, I have large breasts and want to lose a lot of weight there.
Thank you for your time.

August 07, 2018

KH

KH,
Hey Adrian I'm a 36 yr old truck driver. I'm currently about 345lbs. And I want to lose at least 85lbs. I've lost 40lbs so far but it seems no matter what I do my weight stays the same. I need help I have very little time at home and very little space around my truck and food is always a challenge. Can u help?

June 02, 2018

Adrian Bryant

the home plan is best for you considering you have little time

June 03, 2018

Mohammed Wasim

Hi,
I weigh 99kgs with height of 5.10". My age is 30. Putting on weight was very fast. Can you please suggest me the plan to reduce the same.

May 16, 2018

Adrian Bryant

did you go thru the plans on this page to see which one is best for you

May 17, 2018

Diya

Hi Adrian,
I am 29 yrs old female 5' 4" weigh 158lbs. I want to reach 130lbs in 6 weeks with intermittent fasting due to Ramadan. Can you suggest me diet plan as wellas workout plan?

May 11, 2018

Jasmyn

Hello - this seems like exactly the type of program that I'm looking for. But, I'm a little bit overwhelmed by all of the different options and I'm not sure which one will work best for you. Right now, I'm torn between "Lose 50 pounds in 5 months" or "Lose 20 pounds in 3 weeks". I have about 50 pounds total that I need to lose and I want to be able to maintain it. But I also have a vacation coming up at the end of June and I'd love to be at least 20 pounds lighter by the time that rolls around. Can you give me some guidance on which plan I should start with?

May 10, 2018

Adrian Bryant

use the 50 pound one. if you're that much overweight the first 20 will come off fast anyways plus the 50 plan is more permanernt since the other plan is mainly for emergencies

May 10, 2018

Tony

Greetings Adrian,

I'm male, 6'0" 244lbs, 25% body fat, and 52 years old. I'm no stranger to exercise as I have decades of actively lifting weights and martial arts. My schedule is very flexible as I work from home. I need help losing fat and lowering my total body fat %. My goal is 195lbs and 8-10% body fat. And, yes, I'd prefer to be on the fast track. What would be your suggestions for exercise and meal plans? Thank you in advance for your recommendations. By the way, I'll be more than happy to send you my before and after photos when I reach my goal.

April 28, 2018

Adrian Bryant

start here

April 28, 2018

Christin

I have a 6 year old and a 10 month old and I have just stop breastfeeding and I am now ready to lose weight and keep it off. I have been reading all the plans and information here and I want to know if this would be a good method for me to lose weight? I am currently 190 lbs. and I would like to get down to 155 lbs.

March 19, 2018

LuLu

Hi! I am a female, 35 years old, 5'6 and weigh 265 pounds. I have a really important event in 3 months, is it possible to lose 65 pounds in that length of time? I'm on a huge budget working and going to school and with limited time to workout. Please help!!!

February 17, 2018

Adrian Bryant

its very possbile with this

February 17, 2018

Jenny

How? Which plan?

April 13, 2018

Adrian Bryant

the plan to lose weight at home

April 13, 2018

hamza

Hi I'm 21 yrs old weighing 92.9 kg and have height of 1.7meters
Still I tried alot to lose ONLY belly fat and I am somehow busy and can get only 20 minutes of exercise in the early morning with no equipment. Any help please?

February 11, 2018

LDW

I am 65 year old female who weighs about 180 at 5’4” in height. Not very active and have had back surgery also have OPMD which is weakening of muscles which makes exercising harder but still need to do for slowing it‘s progress and lose weight before a wedding in May. I have cut carb and sugar intake a lot in 2 weeks and calories to about 1000 but not much weight loss yet. Mostly trying to follow Atkins way of dieting with lots of protein and veggies. What do you suggest that may work better?

February 04, 2018

Lilly

Hello I’m a 13 year old girl and I weigh 122 lb. I’m a little embarrassed about my weight and want to lose about 29 lb can you suggest anything

February 02, 2018

Adrian Bryant

use this plan

February 02, 2018

Lose 10 pound fast

Great Article. This will help me in fitness or weight loss plateau, and help me to keep getting great results in terms of calorie burning, muscle strength, and fitness, for a toned, strong body!

January 09, 2018

Anjali Dharamshi

Hi Adrian,

I need to lose around 27 in about 3 months. Is it possible? If it is possible, how should I go about doing this while in school?

Thanks!

September 03, 2017

Adrian Bryant

the plan on this page will help you lose wight while in school

September 04, 2017

Travis

Thanks for sharing nice ideas of weight loss. Going with healthy diet is also good for over all health and weight loss.

May 20, 2017

Reggie

Hey I'm trying to find a diet that will give me enough energy to workout , i work two full time jobs 16 hr shifts a day is there any workouts i could do or eat to get back an shape

May 07, 2017

Gemma

Hi Adrian,

I'm a 34 year old female, weighting 290lbs. I'm 5'6 tall and urgently need to lose weight.

I've been intermittent fasting for 4 weeks now doing 16/8 and for the last week I've been consuming one protein shake before training in the afternoon and one after (100cals per shake). And I'm eating 1,000cals for my evening meal (protein, veggies, carbs). I'm tracking my cals on MyFitnessPal.
I'm working out with weights for one hour four times per week. Legs/chest and back/legs/arms and shoulders.

How long will it take me to lose 30 lbs?

April 12, 2017

Adrian Bryant

very fast for 30 but as you get closer to your goal the weight loss rate will slow down

April 12, 2017

Michael

Hi Adrian,
I am a 22 year old who is 6'2 tall and weigh at 140kg.
I started to take my weightloss seriously and joined my local gym about a month ago.
I decided to follow the intermittent fasting diet along with a ~2000cal diet.
my macros are carb 43,fat 33,protein 24.
i do alternate days on strength and cardio in the gym and on my strength days,i tend to lift heavier weights even if the reps are between 8-12.
my trainer recently confronted me and said i should focus on fatloss more than weights/bodybuilding,and should stick with lighter weights but more reps.
I feel a little confused and lost with what he says and the things i read about online. could you please shine some light on this also if the amount of protein/macro's i take is sufficient.

Thank you

January 21, 2017

Adrian Bryant

for weight loss all that matters is the calorie intake but increaseing the protein intake over 30% will help you lose weight faster.

weights and cardio all help you lose weight but of course you'll burn more fat overall with cardio. you can do both but i would always do the cardio or HIIT AFTER weights

January 22, 2017

Teja

Hi Adrian,

Im doing intermittent fasting for 16 hrs and taking emergency plan you have suggested but im not losing any weight.im hanging on 85 to 86 kgs from december10th on wards im walking for 30 minutes daily.can you please suggest me what to do for the coming wedding on this month 14th.

January 02, 2017

Adrian Bryant

what is your total calorie intake? are you eating 0-300 cals with each meal if doing my emergency plan and why arent you doing HIIT

January 03, 2017

teja

My calorie intake is 1200 calories

January 03, 2017

Adrian Bryant

ok and how are you tracking that plus lets start doing HIIT along with these 19 tips to break out of your weight loss plateau

January 03, 2017

tracy

My comment is that I have never enjoyed working out before in my life until I worked out to your videos and listening to you guide everyone through it all. You are my biggest motivator Adrian Bryant.Cant wait to lose weight with you !

November 27, 2016

Adrian Bryant

you're welcome!

November 27, 2016

Leighla Batten

I need to lose about 35 pounds. Please give me some advice on how and what to do....

November 12, 2016

Adrian Bryant

did yo go thru the plans listed on this page to see what was best for you to follow?

November 12, 2016

Lee

When u say to drink v8 juice is it vegetable juice v8 or any v8 juice ? Also when you say we can eat any 300 calories food that means anything like fries which is 290 or only the food that is suggested on the list?

September 24, 2016

Adrian Bryant

the original old school v8 veggie jiuce

yes. anything. see this for why that is

September 24, 2016

Lee

That link doesn't work

September 24, 2016

Adrian Bryant

sorry about that. try it now

September 24, 2016

Charity

Hi Adrian,

Need help desperately! I'm 5'2 at 239lbs. Heaviest I have ever been. Heavier than both pregnancies. Want to lose 115 lbs as quickly as possible. I have a treadmill and elliptical in home. What is the best plan for me. Would like to lose the weight by April/May 2017.

September 10, 2016

Adrian Bryant

i cant tell you that. its best to go thru the plans listed in step 1 to see which one is best for you. if you still want me to suggest you I can do that but it may not be the one that works best for your lifestyle, certain needs and etc.

September 10, 2016

sairaj

Hii my height is 5 ft n weight is 85 I want to loss it in my regular schedule plz tell me a diet plan

July 10, 2016

Adrian Bryant

did you go thru the options (step 1) on this page to see what best fits you?

July 10, 2016

JP

Hi Adrian,

I'm a 16 y.o girl with 69kg. I need the emergency weight loss. Any tips?

June 10, 2016


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