The laziest way to burn more fat in just 14 hours than most people do in a week of regular dieting is

With intermittent fasting & When you do intermittent fasting…

4 reasons why fasting 14+ hours per day will help you burn fat faster than the average diet

1. Intermittent fasting forces your body to burn more fat

Intermittent Fasting forces your body to  burn fat

After you eat a meal your blood sugar rises and your blood sugar (along with the stored carbs/glycogen in your body) is the energy or calories your body uses or burns to keep you alive, functioning properly and to do all your daily activities but…

Your body fat is just the accumulation of all the excess calories you overate so every time you eat too much…

The less blood sugar you have in your body = The more fat you will burnJohn Rowley, Wellness Director for the International Sports Science Association

Imagine how fast you'll lose fat combining Intermittent Fasting with a weight loss diet & exercise plan

2. Intermittent Fasting increases your energy & metabolism because…

As your blood sugar or energy levels gets lower & lower as you fast…

3. Intermittent Fasting naturally increases HGH (Human Growth Hormone)

Fasting also increases your metabolism by releasing more HGH &…

4. Intermittent Fasting eventually eliminates your hunger & cravings so…

Fasting reduces cravings

This will absolutely cause you to lose weight faster because you'll end up eating less due to less hunger & cravings and when you first start intermittent fasting…

7 Intermittent Fasting Tips

1. How to start intermittent fasting

2. Best way to schedule your daily fast

Here's an example intermittent fasting schedule over a 24 hour period where you fast for 16 hours and eat over an 8 hour period…

Click to reveal more
example intermittent fasting schedules

But you can schedule your intermittent fasting anyway you want as long as you're fasting 14-to-20 hours and feasting 4-to-10 hours per day.

3. Eat whenever you want during your 4-to-10 hour feasting period

Usually most diets tell you…

The only change you'll have to make is when you eat so you can still stick to your diet but you need to eat everything you're supposed to in that 4-to-10 hour period and generally…

4. Dealing with hunger & cravings

See tip #4 here again but…

5. You can drink water and maybe coffee & green tea because…

The reason why intermittent fasting works is because it FORCES your body to burn more fat by lowering your blood sugar/insulin levels by NOT EATING anything for 14-to-20 hours so…

6. Do a workout(s) while fasting

When your blood sugar, stored carbs/glycogen & insulin levels are lower from fasting you'll naturally burn more fat for energy (without any extra dieting or exercise) so guess what happens when you exercise while you're fasting…

7. Watch Intermittent Fasting 101 (If you hate reading)

Intermittent Fasting Works!

Intermittent Fasting = She Lost 124 Pounds

Hi, Adrian!

I am 5'7" & I have lost 124 pounds. I started at 272 pounds and now I'm 148. My first 90 pounds or so came off in the first six months and then my weight loss slowed until I read about your suggestion for Intermittent Fasting

I incorporated that into what I was already doing, and also started walking. Now I do walk-run intervals for 30 minutes, 3 times per week. I also life weights 3 days per week.

Sue Ellen Holmes

Lost 112 Lbs. Intermittent Fasting

I just want to thank you. I was really depressed due to my obesity. I started browsing the internet and found

I followed intermittent fasting with a 1200 calories diet plan and focused on eating raw vegetables and fruits only before meals.

I also did your Jumping Jack 30 min HIIT workout

Yasir Nasir

I love Intermittent Fasting

Literally a years difference. December to December. I have been doing Intermittent Fasting since reading about it on your website last year. This is close to 40 lbs gone. It has been amazing! I love love love Intermittent Fasting and I'm so glad I read your post!

My dad is a dr and he is the most healthy 71 year old you'll ever meet and he stresses the importance of fasting as well. Anyway, just thought I'd share with you my latest update :). Thank you again for your life changing post!

Colleen Whitson

I've Lost Over 40 lbs.

Hi, I'm a big fan of yours! Your intermittent fasting video has helped me out tremendous ly. I've lost over 40 lbs.

Chavas Noelle

Intermittent Fasting Helped me get Ripped

Intermittent Fasting along with my NowLoss Diet helped me lose enough fat to finally be able to see my abs

Adrian Bryant of

Lost 33 Lbs. Intermittent Fasting

This is the change in 101 days!!!! 33 pounds down! It's a result of eating completely clean, doing intermittent fasting (for the most part) and working out 4-6 days a week

Kim G

From 220-to-145 in 10 months

I want to say thanks! I have struggled with my weight all my life, and I am 28. I am not stupid and completed my homework before trying intermittent fasting. I started by getting to one meal a day within the first month and by month two I was calorie counting to try to keep that one meal at 1500-1700 calories.

Basically, I am a 28 year old male 5' 7" in height that started 10 months ago in December weighing 220 pounds. Today, exactly 10 months later I weigh 145 pounds. I have lost 75 pounds!!!

I have had full blood work done and I am now normal on every test and I have been yanked off my blood pressure medicine.

Thanks for all your help!

Intermittent Fasting for a smaller waist

I just want to thank u for I have loss 25lbs following the intermittent fasting and HIIT. I am soo wishing I can meet you to thank you in person. All I can say is wow is this really me.

Edda Pollard

My Lower Tummy Went Away

Update: after doing intermittent fasting for a week, my lower tummy is finally disappearing. I think this was exactly what I needed to get over that hump I reached. I had a permanent bloated belly - LOL

Yadira Garcia Sanchez

She lost 28 Lbs. Intermittent Fasting…

I just want to say thank you for doing your website! You have helped me so much and I wanted to share my progress with you from intermittent fasting and a diet of 1800 cal a day. I started at 179lbs & now weigh 151lbsI think I have finally found a life plan that fits with my lifestyle!

Thank you
Ursula G

7 More benefits of intermittent fasting…

  1. Decreases your chances of getting cancer risk.
  2. You're less likely to become diabetic.
  3. Improves your cognitive function.
  4. You're less likely to suffer from cardiovascular disease.
  5. Reduces inflammation.
  6. Helps you live longer
  7. Protects you from the effects of Alzheimer's & Parkinson's diseases.

2 reasons intermittent fasting may not be for you

1. Your lifestyle or…

Your current schedule, situation, stress or a wide variety of reasons may not allow you to get into the habit of fasting 14+ hours a day and…

If this is the case for you and you really want to use intermittent fasting then you need to find a way to make fasting fit your schedule or…

You'll simple need to use one of these other fat loss plans

2. You have trouble gaining muscle or…

You're known as a 'Hardgainer' who needs to eat more than 2500 calories a day to gain muscle mass and in this case…

Trying to eat 2500, 3000 or more than 3500 calories in a short 4-to-10 period may be difficult for you (that is unless you use shakes & MRPs)

You may also want to see…

Back to Top

1-35 of 1477 Comments
Jackie Acevedo

How soon can I expect to see weight loss? I'm on my third day. Fasting from 8 p.m. to 12 p.m. I exercise daily, very active, trying to lose 8 pounds, currently weigh 128.

May 05, 2016

Jackie Acevedo

Also, I'm 5'4".

May 05, 2016

Adrian Bryant

depends. what is your calorie intake

May 05, 2016

Jackie Acevedo

Gosh, I don't know, maybe 1,500? What should it be? Can you give a general answer as to how long it takes to see results?

May 05, 2016

Jackie Acevedo

What should it be? General idea as to when I should see results?

May 05, 2016


Hello, I'm trying to lose the last 5kgs but it won't budge, I eat 1000 calories or less a day and excersise everyday 30-40 minutes weights and cardio.
I do have a couple of red wines on weekend but very strict on food. I don't understand why it won't budge after 6 months trying, please can you offer some help? Thank you

May 04, 2016

Adrian Bryant

what is your current weight and height?

descrive your workout routine a little more

May 04, 2016

Katena Lopes

Try increasing your caloric intake. Your body is most likely hanging on to it's stored fat due to the very large caloric deficit you have. You should be eating at least 1200 calories per day.

Try this website to help determine your caloric and macro nutrient needs.

Hope this helps. Good luck!

May 04, 2016

Jackie Acevedo

I've always thought that skipping breakfast was bad for my metabolism. People who eat a good breakfast are thinner, blah blah blah...
Your thoughts..?

May 03, 2016

Adrian Bryant

no, it actually increases your metab. dude to an increaase in fat burning hormones like adrenaline

May 03, 2016


I plan do drink the Dr. Oz fat flush water. It is water with half a cucumber, one tangerine, 1 grapefruit and peppermint leaves. Is this ok to drink while im fasting rather than just plan water. I feel it will do better at curbing my appetite.

May 01, 2016

Adrian Bryant

no because then you will not be fasting plus the water does not flush "fat" it will only flush out water weight and you can get the same effect just by drinking water. no need to spend money on a gimmick like that

May 02, 2016


Is there any detox water you suggest for anything?

May 03, 2016

Adrian Bryant

no. water by itself is good for detx. no need to waster money on that stuff

May 03, 2016


When i drink detox water in general, does the calories from the fruit count if im infusing the water with the fruit but not eating them?

May 04, 2016

Adrian Bryant

yes, no calories allowed while fasting and also like ive said before you do not need detox water. just drink basic water to detox

May 05, 2016


If I am on the Get Curves plan for skinny women is it possible for me to achieve curves/gain muscle on and intermittent fasting schedule, eating about 1200-1500 calorie diet?

April 30, 2016

Adrian Bryant

yes. gaining curves muscle is all about getting stronger while eating enough protein which is going to be about .6-to-.8 grams of protien x your bodyweight

May 02, 2016


The green tea I drink while I fast is 0 calories. The lemon juice i like to add to it is also 0 calories. Can I continue to add the lemon juice to it since it is 0 calories or should I just drink the green tea alone?

April 30, 2016

Adrian Bryant

if it's o cal it is fine as long as the other ingrrasients do not cause your cravings to explode

May 02, 2016


Hy Adrian,

I am a 22 year old female, with 167 cm and 110 pounds (50kg). I want to lose 10 pounds (around 5 kg). I have a healthy lifestyle (food+active). I started dieting a few months ago with little weight loss results. I have followed a strictly weight loss plan for the last three weeks(1200 kcal/day first week and 1100 kcal/day last 2 weeks), but I only lost 0.5 kg in 3 weeks. I usually work out 4-5 times/week (cardio, swimming, weight training). What do you advice me to do next? I feel that I hit a weight-loss plateau and I don't know what to do anymore... Should I start intermittent-fasting and do cardio workouts in the morning, before breakfast? Thanks :)

April 30, 2016

Adrian Bryant

go here to lose weight again but realize that at 110 pounds your weight loss rate will be slow due to the fat that you dont have much fat to lose

May 02, 2016


can i take lemon water in the morning while im in IF?
and can i put some honey on it or not?

April 29, 2016

Adrian Bryant

no. you're defeating the point of pure fasting. if you're a beginner just start off by skipping breakfast

April 29, 2016

Diana E.

I have loose skin after having 3 children over 8 lbs. Is there a way to tighten the lower stomach with your exercise? Also what's the best exercise to lose thigh fat?


April 28, 2016

Adrian Bryant

there is no "lose fat in this area" exercise. Diet and exercise helps you lose fat/weight all over with belly and hip fat usually the last to go

April 28, 2016


I know I can intermittent fast and workout while fasting. Is it safe/ok to do kind of intense weight training while fasting? And then right after, i drink a protein shake. Is this safe/ok?

April 28, 2016

Adrian Bryant

safe. better for burning more fat

April 28, 2016


Adrian, I'm starting intermittent fasting again because it worked well before. I'm also eating 1200 calories or less. Sometimes I eat good and sometimes bad but don't go over calories. I'm doing cardio 60 minutes a day and some strength exercises at home. Is this enough to get a flat stomach or do I have to eat clean? I weigh 169, trying to get to 150 with a flat stomach.

April 27, 2016


My cardio is incline treadmill walking at 3.0 mph at 13 incline. Strength training is 3-4 butt exercises ( 3-4 sets of 12 ) and 2 sets of planks.

April 27, 2016

Adrian Bryant

oh yes but of course as you get closer to your goal you may have to ramp up your activty or HIIT workouts and maybe lower your calorie intake some more (but you can probably reach 150 on 1200 alone)

April 28, 2016


Hi Adrian,

Why do you not mention drinking no cal BCAA's before, during and post workouts if we're fasting?

All other IF proponents recommend them. I'm curious. What the physiological reason for your omitting them? Thanks.

April 23, 2016

Adrian Bryant

bcaa are just another money grab by the supplement industry. BCAA are already included in most regulat protein supplements and all high protein foods plus of course taking BCAA would break the fast

April 23, 2016


Hello I've been fasting for about two weeks. How long will it take for that scale go down. My fasting schedule is for 16 hours with an 8-10 hour eating time. I need to lose about 35lbs. I'm thinking of doing the emergency weight loss plan but afraid losing weight that fast it will come back.

April 21, 2016

Adrian Bryant

what is your total calorie intake?

April 22, 2016

Incorrect please try again Created by Adrian Bryant

Many People (like these here) have used to Look Better Naked.

Even Models seek out Adrian's advice and Doctors use Adrian's unique techniques to help their patients lose weight fast and his new YouTube Channel already has over 38 Million views!

Contact Adrian

Get These Free Videos…

(Offer Expires in 0:60 Seconds)

  • Lose 22 Pounds in 23 Days with the Emergency Diet.
  • How to Lose 20 Pounds in 30 days with a Bed Sheet.
  • How to Get a Flatter Stomach in 60 Seconds using a chair. en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for / Become a contributor
© 1996-2013