Intermittent Fasting for Faster Fat Loss

Intermittent Fasting Weight Loss
Use Intermittent Fasting with 1 of these weight loss plans for rapid weight loss like Sue pictured above ↑ who lost 124 pounds

To do Intermittent Fasting…

5 reasons Intermittent Fasting burns 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 metabolism because…

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

3. Intermittent Fasting targets belly fat

intermittent fasting belly fat
Update: after doing intermittent fasting for a week, my lower tummy is finally disappearing. Yadira Garcia Sanchez

Stubborn belly fat is hard to lose because your abdominal region contains a lot more alpha-2 receptors that slow down fat burning than beta-2 receptors that speed up fat burning and because Intermittent Fasting reduces insulin…

Real life examples on this page

Disclaimer: If you ONLY want to lose just stubborn belly fat you need to be at a point where you only have 5-to-20 pounds left to lose because if you're more than 20 pounds overweight you'll lose fat all over your body and not just belly fat.

Remember: belly fat along with stubborn butt, hip & thigh fat are usually the last to go. See Why do I still have belly fat after losing all this weight?

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

HGH is a miracle hormone that burns fat, builds & maintains muscle mass.

5. Intermittent Fasting makes you eat less calories

The less you eat = the faster you'll lose weight.

Intermittent Fasting absolutely causes you to lose weight faster because…

6 Intermittent Fasting Tips

1. How to start intermittent fasting

Please note: Your lifestyle, 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 you'll need to use one of these other fat loss plans

2. Best way to schedule your daily fast

When you're intermittent fasting you can schedule your 14-to-20 hour fasting & 4-to-10 hour feasting cycle anyway you want to but for the best results Its best that you eat your last meal 2-to-3 hours before bedtime so you'll spend less hours awake while you fast.

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

Click to see more
sample intermittent fasting schedules

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

Most diets tell you When to eat, What to eat & How much to eat and when you combine intermittent fasting with your current diet to burn fat faster…

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

intermittent fasting hunger

See tip #5 here again but…

40 ways to curb cravings & kill hunger

5. Drink water, coffee & green tea

Intermittent fasting works 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. Workout 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…

Intermittent Fasting 101

Watch the intermittent fasting video for beginners below if you hate reading…

Intermittent Fasting Works!

Intermittent Fasting = She Lost 124 Pounds

sue intermittent fasting results

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

yasir intermittent fasting results

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

colleen intermittent fasting results

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.

chavas intermittent fasting results

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

adrian intermittent fasting results

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

kim intermittent fasting results

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

edda intermittent fasting results

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

Yadira intermittent fasting results

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…

Ursula intermittent fasting results

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.
  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.

More Tips

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1-35 of 1782 Comments

hi i m rahul from india
i have a question hope so u will b able to ans i saw ur video namef lose 30 lbs in 30 days ..i guess that workout will birn approx 500 cal ...if losing n gaining weight is about cal in n out so 500*30= 15000 which tell we can just burn 2 kgs so how can u say 30 lbs..plz answer

May 26, 2017

Adrian Bryant

see this - how fast you lose weight depends on lots of factors

May 26, 2017


hey sir, i m rehana 23.5,1 81 kgs
i have two questions

1.I want to lose 30 kgs much long it will take if i do intermittent fasting 14 hrs along with 30 min jumping jacks daily and 30 min walk

2.second question is that i make this schedule do u thing i should start from this schedule..leme tell u as my activity is almost 0 just lil bit work of home thats it...plz suggest me ...ill b waiting

May 26, 2017


23 yrs 5'1height 81 kg bmr is.1493

May 26, 2017

Adrian Bryant

1. at least 3to4 months

2. that sched is fine as long as it fits your lifestyle

May 26, 2017


hi sir
i want to discuss about my problem i dont know y i m gaining so fast like on sst i weight myself i was 80 today i did i m 81.1...plz tell me the reason y i m gaining so fastly..i m so depressed help me...what mistake i m doing that i m putting weight so fas

May 29, 2017

Flavio salmone

I just started this on the 15th of may 2017, i feel fine, the only question I have in that 8hrs feed time, what to eat idk, also my coffe i have it with milk and sugar, advise anything thanks

May 25, 2017


Hi Adrian,

I am 32 year old and 5'2'' with 145 lbs. I want to lose 20 pounds. Its been a month that I have been exercising regularly(HIIT, other cardio, calorie intake max 1200-1400). Calorie intake includes mainly veggies, protein and good fat. Also I sweat too much while exercising. I normally drink at least 2 ltrs of water daily. But since then my scale didn't move from that figure. This is so disappointing for me. I am not going to quit until I reach my goal. I have been doing my best, not cheating at all but I m really disappointed for not seeing any results so far. I am thinking about intermittent fasting. But the problem is my head starts aching if i stay hungry for long time. Is there any alternatives to that so that I can reach my goal.

Please help


May 18, 2017

Adrian Bryant

how do you track calories

May 19, 2017


Hi Adrian,

Thanks for replying. I track it through Lose It app.


May 19, 2017


Wow...hello, I am same height, almost the same weight and age as you.. currently around 152 pounds and going to be 31 yo.
And yes I understand that frustration because when I was 145 pounds, I wanted to lose weight and it didn't work even though I was tracking calories. And I gained weight instead.:(
I hope (since we are so similar), 145 pounds is not our plateau..😂
I want to lose till I hit 132 pounds.. how about you?
Keep fighting!!!

May 22, 2017


Yes you are right Candy. I am so disappointed to see my results. Doing everything i can but hardly 1-2 pounds so far after 1 month. Yes I m still on my way to lose weight. Not giving up at all. Will keep fighting !! All the best to you too.

May 26, 2017



All of the information on Intermittent Fasting is a little confusing. I've been trying to do the 16/8 fasting cycle (but still need to clean up my eating), but recently read an article that the 16/8 is more for health, slight/slow weight loss and the 5:2 and Alternate Day are better for actual weight loss. I'm 5'4" and need to lose approximately 200 pounds. I'd be interested in your thoughts. Thank you...

May 17, 2017

Adrian Bryant

16/8 and 5:2 will both work but overall it all comes down to total calories. see this

May 18, 2017


Hi Kelley, you can do it! Keep fighting! I lost almost 17 pounds on 16:8 IF and tomorrow will be my 12th week. I mainly did Adrian's 30 mins Jumping jacks workout two to three times a week. It works! U can do it too!

May 22, 2017


Hello Adrian, I am in my 40's I am 6ft 210lbs and I am trying to lose weight and keep my blood sugar in check. I was diagnosed as being in danger of having type 2 diabetes about a year ago and i go through periods where my BSL is good (under 100) and other times when it spikes (300) up and I have determined that any sugar is bad for me and I would like to get healthy and stay healthy. I want to start fasting because of all the health benefits What type of fasting routine would you recommend for me?

May 12, 2017

Adrian Bryant

I think fasting should be fine for you but I would check with your doctor first to be sure this is okay for you to do

May 12, 2017

Elle Jett

Hello there! I am 5'7" and 150 lbs. I have gained about 30lbs in the last 7 months from an irregular and stressful semester in college. Is it possible to lose 20lbs by June 20th with IF? I weight lift 3 times a week. Cardio isn't the best, I do not love it so I don't want to get into a mindset of "doing it because I need to"

May 11, 2017


i am f16, 5'4, and currently 150lb. my plan is to lose 20lb while eating 1000 calories a day.
1. is this a good idea considering my age?
2. about how long will it take to lose all the weight?
3. will the weight stay off once i go back to eating my normal amount of calories?

May 08, 2017

Adrian Bryant

1. ONLY if you can hoinestly sustain that for a llong time/permanetly which chances are you wont be able to

2. at least 4-6 weeks

3. depends on what normal is and how active you are?

May 08, 2017


Hi Adrian,

I desperately need to lose weight. I am low on energy and overweight. I am 5 7" and weigh 227 pounds. I have serious issues with my knee, so jumping jacks, burpees, and running are all out of the question. I was looking through youtube and someone recommended your video. I just saw the bike workout. I need to lose a good 70 pounds. I just don't know where to start nor what to eat. Please offer some advice that can work for my current situation. I need to do this for my health.

Thank you in advice,


April 23, 2017


Hello Adrian,

Im 5'1 and I weigh 178 pounds. I want to lose 30 pounds by June. Is that possible? Can you please give me a lil guidance. I don't workout regularly but I want to start.

April 23, 2017

Adrian Bryant

start here

April 25, 2017


Hi Adrian,
I'm 5'6" and 190 lbs, would it be possible to be down 20 lbs by April 28th with intermittent fasting and intense cardio 5 days a week?

April 02, 2017


Hello, I'm 22, 5ft 8" and weigh 230lbs. So I know it's easier to lose the first 20lbs, what should I do when weight loss slows down? Also can I be 160lbs by July? Also I'm really small boned so what should I aim for as a goal weight? Lastly I'm in Nigeria, can you recommend easy things to eat that would keep me at 1400cal per day? Thank you.

April 01, 2017


Hi Adrian,
I am 5'5" and weigh 160 pounds, would it be possible to lose 30 pounds by April 20/17 with IF and a HIIT program 3days/wk and lifting 3 days/wk?

March 29, 2017

Adrian Bryant

very possible. the first 10-to-20 should come off faster than the last 15

March 29, 2017


How much is lost on average per week intermittent fasting?

April 03, 2017

Adrian Bryant

see this weight loss speed is based on a lot of factors mainly how overweight you are

April 04, 2017



I start my fasting at 5 pm to 11 am having my last meal at 5 pm and feasting at 11am-5 pm. In one week I did lose 3 lbs but I started in the middle of the week. Please tell me if my fasting schedule is okay to be doing? Also I want to drink a protein shake after my workout but this is during my fasting stage....what do you recommend? I do HIIT classes from 6pm-8 pm 6 days a week.

March 28, 2017

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