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

I'm Adrian Bryant, I made to help you look better naked & To get rid of any unwanted fat…

Get my Fat Loss DVDs because Taushina Eagle Lost 191.8 Pounds & Justin Walters‬ Lost 230 Pounds using the same DVDs you're going to Get Today For Only $37

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1-60 of 1970 Comments

How much time do I actually need to burn 23 lbs? I usually try to eat 1200 calories a day, but I can't always do it..I also do IF(16:8), run for 20 minutes 3 or 4 times a week and drink 2 L of water a day. I don't know if it helps you, but I am a 16 year old girl and I am 5'6" tall. I am trying to lose 23 lbs untill July and I'm scared I won't make it

March 15, 2018

Adrian Bryant

it depends on how much you weigh that determines howfast you will lose

March 16, 2018


I weigh 147 lbs

March 18, 2018


I just wrote you this is Tee that went from 200 to 133 just wanted to add I’m 25 yrs old 5’5

March 07, 2018


Hello Adrian. I’m a female that started at 200 lbs.. over a year I’ve been eating clean with slight exercise at home but I didn’t use the gym. I now weigh 133 lbs but I still have lower belly fat that I can’t seem to get rid of.. With my shirt on I have a skinny look but without you can see I have a belly (skinny fat) my waist is 32 and Lower belly is at 35.. what can I do to get rid of this stubborn belly fat?? Thaml

March 07, 2018


Hello I'm 26 years old 5'1 and 145 pounds I would like to lose 15 pounds I am currently fasting for 7 days in on day 3 which I have lost at 2 pounds in the three days but im trying to speed up this weight loss process I work out 45 min in the morning and 45 min after work 6 days a week...what can I do to see better result

March 01, 2018

Adrian Bryant

heres 19 ways to speed it up but at 3 pounds in 2 days that is fast enough

March 01, 2018

Sarah sami

Can I take fresh orange juice during 20 hr fasting?and how about tea with milk also?

February 28, 2018

Adrian Bryant

NO. fasting means no calories.

February 28, 2018


I attend boot camp for about 45 minutes 3-4 times a week at 7pm. Should my eating period be from 12:30pm to 8:30pm so I can have a meal or protein shake after work out? Or would it be better for me to eat from 10am to 6pm and do my workout while fasting?

February 27, 2018

Adrian Bryant

either one is fine. there is no magic protein time

February 27, 2018


Hi Sir
I m from India. I started if before month, i lost only 4 lbs in a month. I eat less but no workouts because i m asthmatic so breathtaking problem if i do more exercises so just walk half an hour normally not fast. Is this intermittent fasting safe for asthma patients? I do 16:8
Please help

February 23, 2018

Adrian Bryant

it should be safe but ask your doctor to be sure

February 24, 2018


Hi Adrian, I am a 17 year old girl and am trying so hard to loose weight. For about a week, I have been doing IF. I eat from 12-7 everyday. I only eat two meals a day, and I am not starving myself I promise. I really want to give up right now. I weigh about 165 right now, and am 5’3”. I think at about 130 I will be normal weight. Is there anything else you can possibly help me to speed this up ot just anything at all? Thank you

February 22, 2018

Adrian Bryant

what is your workout like?

February 23, 2018


Dear Adrian, Im not sure there are words to express the level of gratitude I have for you and the lessons you've taught me. Everyday I learn something new about what works for my body. I've been battling MS for the past 20 years and have survived stage III breast cancer. With that said, my motivation to workout isn't to lose weight. I've been building my endurance, so I can keep up with the basics of life. The lovely part to come out of this is my overall attitude and mood are more positive. Thank you again for doing what you do. You're making a difference one person at a time. Your kindred spirit, Jill

February 21, 2018

Adrian Bryant

you're welcome

February 21, 2018


I am starting my first day IF today what should I eat when I'm not fasting? I try to stay under 1000 calories I have been doing exercises in the mornings and will start walking in the evenings today.

February 20, 2018

Adrian Bryant

does not matter as long as calorie intake is correct and on 1000 cals you'll lose weight fast with or without IF

February 20, 2018


I’m gonna do IF from 8pm to 12pm but Can I drink the apple cider vinegar drink w lemon bc I do that every morning to help burn more fat??? Also, how long would it take me to lose 60 ibs if I do IF and eat 900-1000 calories a day, go the gym 4x a week but only for 20 Minutes, and drink loads of water? I’m about 187 and I’m trying to go to 130-140. I’m also about 30 ibs overweight

February 17, 2018

Adrian Bryant

NO. fasting means no calories and

NO. the ACV does not magiaclly help you lose weight or burn fat. it may be a diurutic which fluches out water but you can do that by drinking water

at least 3 months to lose 60

February 18, 2018


I just wanted to know if I start this fasting plans and I lose weight.Then If I stop this plan after reaching my goal weight will it effect my body, or my weight will increase again by following normal eating plan.

February 11, 2018

Adrian Bryant

the only way to gain back any weight is if you eat too many calories so you can stop fasting and maintain your weight as long as you dont eat too many calories.

fasting works b/c it limits calorie intake

February 11, 2018


I ate from 12pm to 6pm for about a wk, only 1,000 calories each day, and lost abt 7-8 lbs.. then i stopped and gained some back.. now i'm doing it again. i know it works for sure. my only concern is will i lose fat on my butt? i try to do as much resistance training as possible, really only want to lose my stomach and arms.

February 03, 2018

Adrian Bryant

go here and see what you need to do to keep your butt as you lose weight

February 05, 2018


Hi, I have been trying to reduce weight 1 year. I could reduce 10kg. Now my weight is 64. But now weight is not reducing as I expected. There is no change in weighing scale reading in 3 weeks even I'm doing HIIT workout for 30min daily. Going through IF also.pls help

February 02, 2018


hello Adrian.
I am a massive fun of you! I am actually in love with you! i came across your site about a year ago, when i started my weight loss journey just over a year ago, (I am in the UK, in Europe by the way) i started at 85kg (about 187lbs) and i am now at 71kg (156lbs) and lost good inches around the waist
I feel much happier, still have some kg/lbs to lose, but i am taking it easy, i do IF, (16:8) - don't drink alcohol, loads of water, green tea and do a lot of long walking (3 times a week)
I am 38, it's fantastic

February 01, 2018


Are you familiar with the 5:2 fast?
On this type of fast, can the fasting window be day from 6pm one evening until 6pm the next evening? That’s 24 hours.....
Also I have read I can have up to 500 calories if necessary during this 24 Hour period if needed....
Can you let me know if I’m understanding fully. Thanks so much!

January 29, 2018

Adrian Bryant

I've heard of it but can't recall the timing sched but whatever you do it all comes down to calorie intake. if you eat too much (calories) no diet trick will work

January 29, 2018


I am a 27 yrs old Female. I am 123 lbs right now, and i have a big belly problem. I will try this Intermittent Fasting Adrian tomorrow! :) Just a question, I am supposedly have 1400 calories intake in a day based of Calorie calculator, but what if in a day I only have let's say 1000 calories only? Is it okay?

January 27, 2018

Adrian Bryant

yes. the less you eat = the faster you lose weight but also the less you eat may lead to more cravings and/or hunger

January 27, 2018


When is the best time to do an exercise Adrian? In fasting hours or in feasting hours?

January 28, 2018

Adrian Bryant

anytime but more fat is burned during working out fasted

January 28, 2018


Hi Adrian! I am an 18 year old girl. I am very overweight- obese being that I am 5’1 and 195 pounds. What would be the best way to do the IF and the best diet to lose wieght faster? I’m desperate, and dying for a change!

January 21, 2018

Adrian Bryant

you need to tell me that. go here to see what the best plan is for you and then add in IF to boost fat loss

January 21, 2018


So, I went to sleep at 3am. I’m up now & that time was exactly 7am, I wanna try this fasting because it’s mostly twenty pounds I’m over weight & most weight I’m carrying is around my belly. So, so far that 4 hours into fasting. I can’t eat till 7pm. This I understand but what I don’t is my eating time line will be 7pm till what that I can eat, & can I eat anything but I also plan on eating my protein & not just junk. So my eating timeline will be what? And what time do I fast again? To repeat this cycle? I’m sorry but I’m trying to get this done the right way & im having a lil hard time understanding.

January 20, 2018

Adrian Bryant

the way you set it up you will be feasting or eating from 7+pm til 3am.

you can eat anything you want but still need to track calories

January 20, 2018

Marisol Martinez

hello I am do the intermittent fasting and right now I feast from 12 pm until 8pm and then fast from 8pm to 11 am. I was wondering if it would be okay if I scheduled where I start my feasting from 10am until 7pm and the fast from 7pm to 10am
would that be okay ? does it have to be 16 hours the fast ?

January 18, 2018

Adrian Bryant

yes. as long as it is 16 hours daily you are fine

January 18, 2018


Hi Adrian, I'm 16 going on 17 years old 5'1 and weigh 234 pounds. My doctor says I need to lose 80 pounds or more and I have been fasting for a week now. I haven't lost any weight even though I've counted my calories as Well! What's the problem?

January 12, 2018

Adrian Bryant

how are you tracking calories

January 13, 2018


I'm writing it down in a food log I choose to only eat food where I can see the exact calorie count due to family issues at the moment

January 14, 2018

Adrian Bryant

and what is your calorie intake?

January 14, 2018


Started at 900, but went up to 1220 with your calculator

January 15, 2018

Adrian Bryant

what about working out? see this

January 16, 2018


I have practice after school I throw shot and discus but we do a lot of interval workouts and weight lifting, I did your jumping back workout once havent done it since I have practice

January 16, 2018

Adrian Bryant

yes. make sure you add more of my HIIT workouts to your routine

January 17, 2018


Give it some time. Although it may not show in your weight it will show in inches. I've been doing it for 3 weeks and I am down 10 lbs. with keeping my calorie intake at 1200-1500 a day of course.

January 31, 2018



How would you suggest IF for a night shift worker? I work 9:45pm to 6:15am. Eating overnight is a problem to but getting better.

January 11, 2018

Adrian Bryant

include your intermittent faster time in whenever you sleep for 6+ hours

January 11, 2018


I'm currently starting a workout and diet plan, I wanted to try IF starting tomorrow but I want to have my coffee in the morning so should I have my feasting time at that time?

January 07, 2018

Adrian Bryant

correct. ingesting any calories breaks the fast

January 08, 2018


Hi , I was 224 lbs and reached 205lbs in 4 weeks of time. Even I used to skip diet in between, My routine is that I used to eat heavy breakfast at 6:30 am and will fast for next 12 hours. 6:30 pm I will eat some low-calorie fruits (100 calories only) then go for 5 km jogging and 20-30 mins stretching, scouts, crunches, push-ups etc. 8:30 to 9:15 pm its meditating time for me,10 pm bed ..

Hope I can reach 175 pounds in next two months.

January 06, 2018


What would you suggest I do in addition to intermittent fasting for the following goals:

Lose 40 pounds fast (I am only 40 pounds over weight).
I have been diagnosed with two conditions that will reverse if I do what my doctor has called extreme calorie restriction.

It will normalize my hormones and liver function.

Second, I lose weight pretty easily on any diet so long as I cut out sugar and carbs which I don't mind doing. Butttttt how can I keep from bingeing? This seems to be my major problem.

Lastly I haven't done cardio since I was a teen and I am in my mid 30s now and feel like I'm out of breath with most workouts. I don't have asthma, but I have terrible cardio conditioning. What should I start with as a workout routine? Jumping makes me feel like I'm going to have a panic acttack lol

Thanks hun.

January 05, 2018


I tried intermittent fasting while I was on extended sick-leave from my job. Now that I'm back to work, I cannot make it past 12 hours of fasting without getting a severe headache. Why? What can I do to prevent the headaches?

January 03, 2018

Adrian Bryant

how long have you been doing this since you're back off sick leave

January 03, 2018


Hello Adrian.. I started the IF and had a few questions.. I fast for 16 hours a day and was wondering if I will lose weight doing that and only eating 900 to 1000 calories a day and only doing a work out each day for 30 minutes of squats side to side bends leg lifts and sit ups.. Its only been 4 days..

December 21, 2017 en Espanol
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