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…

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1-35 of 1506 Comments

Hi, I have been doing the intermittent fasting since January now and I only lost 5kgs.....I am eating between 12:30 and 17:30. My height is 155cm and I weigh 85.2 kg currently. I have seen some difference in my clothes however I wish to continue loosing weight. Can you please tell me what I can do to loose more weight. I am doing the F**k being fat video 2 days in a week and I am eating an average of 1000 - 1500 kcal,.


May 25, 2016

Adrian Bryant

how are you tracking your calories

May 25, 2016


does it matter what time u eat your last meal for example if i ate at 430 would i technicaly begin fasting at 5?
is smaller eating windows better for fatloss or can i fast 20 hr and eat lets say 6 hrs and still loose weight?

May 23, 2016

Adrian Bryant

the smaller the window = the better for fat loss

May 23, 2016


Hi Adrian, I'm 62, gained weight in later years from yo yo dieting. Weight 78 kg and 5foot 2inches. I've spent the past few years trying to lose weight but it's a struggle even when I eat well and exercise. I've started this IF last week and am hoping to see some results at long last. So my questions is: because of my age does this mean that it will take longer to lose weight than say a younger person would? I'm eating between 900 - 1200 calories a day. I eat after midday till 7 - 8pm. If I see the weight drop off me I would say this is a miracle.

May 22, 2016

Adrian Bryant

no, weight loss has nothing to do with age. its all about how much energy you use (exercise) and how much you take in (calories)

May 22, 2016


Hi Adrian,
how much weight can one lose a week on intermittent fasting? I'm 5'2 and weight 161lbs, I just gave birth 2 months ago via c-section and want to lose 40lbs. Is there anyway I can expedite my weight loss. Currently I'm taking in 1200-1300 calories a day and fasting 17hrs.

May 21, 2016

Adrian Bryant

you should lose a lot (doing anytype of weight loss plan) in your first month but as you get closer to your goal the weight loss rate will get slower

May 22, 2016

Raye Taylor


I'm a 30 yr old mother of two one of which is currently 9 months. I'm 365 pounds and looking to lose 120 by the new year. How realistic are these goals with me incorporating intermittent fasting and daily walking excercises?

May 21, 2016

Adrian Bryant

very realistic for someone of your weight and height

May 22, 2016


Hi Adrian,

I am 5'2" tall and weigh 185 pounds and my goal weight is 135 pounds so I have 50 pounds to lose. Is it possible for me to lose that much in 3 months fasting for 20 hours everyday. Please reply me as soon as possible

May 19, 2016

Adrian Bryant

yes it is? are you going to exercise also

May 19, 2016


Hi, I was just wondering if it's ok to take your regular vitamins when you are doing your intermittent fasting? I usually take a multi-vitamin and vitamin d.

May 17, 2016

Adrian Bryant

there ok. I take them from time to time but in my opinion they dont make or break my weight loss goals

May 17, 2016


OK, so I'm a 49 year old male. I just hit a number I never ever thought I would - 250 pounds. I'm embarrassed, disgusted, and depressed that I've let myself get this heavy. Since I'm only 5'9" the typical "doctor's chart" says I should be like 150 pounds - whatever! I've got pretty broad shoulders and when I look back at my pictures when I got married 20 years ago, I think I look fantastic (and I thought I was fat then - lol).

So I'm sick and tired of being sick and tired of being fat, so I'm glad I found your site. I want to do the diet and exercise, and I think the intermittent fasting (IF) too. My question then is should I just start out on an IF schedule for eating? I can easily restrict all of my calories from 11 am or noon until 8 pm at the latest every day. I almost do that anyway since I don't eat breakfast a lot.

My calorie range was between 1700+ and about 2250, so I might start at 2000 and drop down so I don't feel starved right away. But I guess I'm just wondering if I can start the IF immediately, going right into the noon-8 pm eating time frame. I would do lunch and dinner and maybe some good snacks, but stop before 8 pm and keep the total calories to 2000 or less.

Also, I plan on doing the jumping jacks and/or the ski exercises on a regular basis. So hoping that this plan is OK. Please let me know.

May 13, 2016


By the way, my goal weight is 175, so I have 75 pounds to drop.

May 13, 2016


Another question. I was looking at the 95 day workout plan and that has you exercising every day from low to moderate to high intensity and varying times. But then I see on the interval workouts page that rule #6 is to do them only 3-4 days a week.

So, coming from being a complete slug and couch potato, how should I integrate my workouts:

1) Follow the 95 day plan, but use interval workouts 3-4 days a week.
2) Go with the interval workouts only and do them only 3-4 days a week.
3) Something else?

I like the idea of the interval workouts and think that I could do them and they might be more beneficial.

I see that you have plenty of workout videos, and I would switch up the workouts to add variety. Just not exactly sure on the schedule for doing them.

May 13, 2016

Adrian Bryant

The IF starting off with 2000 calories or this diet is good to start off with and s for working out it sounds like you are not completely out of start with this workoutshape so

May 14, 2016


I peaked around 260 @6 feet tall. Lost about 25 and had been hovering around 235 for a few years. I've finally decided its time to push to my goal of about 190ish and started with jumping jacks #3 for the first day. Then realized i couldn't do that everyday. Switched to #1 and #2. I typically do at least #1 twice or #2 once a day everyday. I'll try to get to #3 at least 4 times a week. At my work i'm on my feet standing/walking for about 6.5 hours a day 5 days a week. We also take our dogs for a walk 2-3 times a week for about an hour a session. Am i doing enough to get to my goal within the end of the year?

My diet is actually pretty good. I started prepping for this a few months ago by cutting out all soda and almost all added sugars. I eat l..ean proteins and don't count to the calorie but i estimate i'm eating somewhere between 1800 and 2000 a day and am still losing weight pretty quickly.

For the most part i already intermittent fast. I typically eat all my food in about a 10 hour span but don't have an issue working out and pushing food back. I'm going to be very diligent starting today eating from 3-10pm (i typically stay up til about 1 and get up around 8 or 9) and then try to cut it back a few more hours.

I've already gone from 235-225ish @ just over a week in.1

Is there anything else i should be doing?

May 12, 2016

Adrian Bryant

1. 190 by the end of the year? YES but you don't have to do my high intensity workouts everyday. use these workout rules to reach 190 way before 2017

2. In your case you'll want to start tracking calories once you stop losing weight or once you're not satisfied with how fast you are losing weight - see this video

May 13, 2016


Hi! I'm 5'4, 138.3 lbs and I'm very actively trying to cut body fat and increase muscle tone. It's extremely difficult for me to lose weight at this point. I eat clean and try to stay between 1000-1200 cal a day. I'm also eating low carb, high protein. I workout 6 days a week for an hour doing weight training, and 2 times a day about 4 times a week doing weight training and cardio. I wear a myzone belt during all workouts and don't burn a lot of calories easily. My question is, I would like to try intermittent fasting, do you recommend doing it everyday? Would it help to confuse my body by doing it for like 3 days straight and then doing 2 days of regular eating times? Or is consistency the key here?

Thanks for your time! Great information!

May 11, 2016

Adrian Bryant

either way is fine. IF just put you in more in a fat burning mode but at the end of the day it all comes down to calories so if you eat the right amount you'll lose weight and doing IF part time or full time will give you a boost

May 11, 2016


Anna; I am 5'3 and 126.8ibs and have been doing IF for about 4-5 months, and I am loving it. In my experience while doing IF is best to do weight training 3 times a week. Is best to rest in between but you will still see a better result than now, training as much as you are. Cardio is not that important with IF. Maybe a nice slow walk for 30 mins a couple of days a week. You don't want to over stress your body. I eat my last meal at 6pm, wake up at 7am and drink coffee and water. Sometimes at 11am if I am hungry a make a coffee with coconut oil to keep me going. It works well for women. Then I exercise and have my first meal anytime from 11am to 2pm. But I always exercise 1/2 before ending my fast. I hope it helps. Good luck

May 19, 2016


I intermittent fast. I fast from 8pm to 1pm the next day, then eat from 1pm to 8pm. I wake up at 4 am to workout, go to school from 8am to 12 pm and eat at 1pm. If i do cardio at 4 am, do i need to drink a protein shake after cardio or no. I dont want to break my fast until 1pm.

I know i need to drink a protein shake after weight training, but do i need to drink one after cardio?

May 07, 2016

Adrian Bryant

you do not need protein after anything. you just need to get enough protein daily

May 07, 2016

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

Adrian Bryant

generally you should see results withing a week with exercise and < than 1500 cals with your weight loss rate slowing down as you get closer to your goal but how are you tracking your calories?

May 06, 2016

Jackie Acevedo

Less than 1500 even if I burn typically 1900 to 2000 calories per day?

May 08, 2016

Adrian Bryant

if you're saying your metabolism burns 2000 calories per day then yes you will have to eat less than 2000 calories and/or burn extra calories with exercise

May 08, 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

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