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 1604 Comments

Hi Adrian,

Now, I had a baby one year ago and trying to get back to my 62.4kgs but it seems I cant go back there. am at 80.5kgs and a BMI of 30.29. as am writing this have started intermittent fasting today. 16 hours to be precise.. my tummy fat just wont go..I also got some back fat n some folding.. I started also taking whey. am I on track or what should i do.

October 17, 2016

Adrian Bryant

you're on the right track but make sure you eat the right amount of calories

October 17, 2016


I believe am on the right track thanks. I normally take whey protein from Neolife. then I changed and bought premium whey protein from USN. now its very sugary like it has artificial sweeting. Should I continue taking the whey or should i look for a brand that has no artificial sweeteners

October 18, 2016

Adrian Bryant

the only problem with atricfical is that it may increase your cravings but if no cravings then its okay

October 18, 2016



The 1st time i did the intermittent fasting, i lost 4 pounds in a week. I tried it again after a few months and i have not lost any. My activity level and the food intake has been the same.

October 07, 2016

Adrian Bryant

what is yourcalorie intake?

October 08, 2016


I'm 16.... I weigh 175 pounds and my height is 5ft8inch. How Many pounds can be lost in 2 weeks of only intermittent fasting and eating 1200-1500 calories daily?

September 28, 2016

Adrian Bryant

at least 10 pounds your first 2 weeks

September 29, 2016


Hi Adrian,
My question is what happens to the body when you burn more calories then you consume.i am doing the intermittent fasting for 16 hours and rigours cycling for 90 min 7 days a week .for the past 8 months straight. My starting weight was 296 now i am 200lbs.

September 22, 2016

Adrian Bryant

you lose fat when you do that

September 24, 2016


I am not sure how many calories is needed a day to lose 14 pounds. I exercise 5 x per week a mix, circuits, spin, short high intensity workouts and weights. I weigh approx 147 lbs.

September 22, 2016

Adrian Bryant

THIS will give you a genral idea of how many calories to eat to lose 14 pounds

September 24, 2016


Hi Adrian
Is it possible to lose 4kg a week whilst on IF?
Also what is the meal plan or restrictions (food) ?

September 14, 2016

Adrian Bryant

you can lose that much on any weight loss plan depending on how much you weigh

September 15, 2016



When the body produces adrenaline, that switches off growth hormone production? Is that so?

September 11, 2016

Adrian Bryant

never heard that but even if its true its not like adrenaline stays ramped up or a long period of time

September 11, 2016


I would love to do the intermittent fasting but I work deep nights from 10p-6am and I sit at a desk. Do you have any suggestions on how I can do the fast when I'm up at night and have to sleep during the day?

September 08, 2016

Adrian Bryant

just do it the same way but in reverse in your case. find 12+ hours out of your day (where 6+ of those hours are spent sleeping)

September 08, 2016


Thank you so much! I can and will do this but will start with a 14 hour fast and work my way up.

September 10, 2016


Hai adrian,when intermittent fasting is it necessary to enter ketosis or eat ketogenic diet to burn fat and should I skip all kind of sugar and carb or just eat below 1800 calorie?

September 07, 2016

Adrian Bryant

there's no need to do that unless you're okay or do well with low carbs but overall its more about total calorie intake which IF and/or keto does

September 07, 2016


Hello Adrian,while i am fasting can i consume water with lemon juice freshly squeezed.

September 04, 2016

Adrian Bryant

water is fine but not the lemon but overall adding the lemon isnt going to make or break your weight loss dreams

September 04, 2016


Hai Adrian,can i do intermittent fasting from 2pm to 7am the next day so my eating window is 8am to 1pm.what are yor advice

September 03, 2016

Adrian Bryant


September 04, 2016


Hi! I just came across your site and you seem sooooo helpful!!! I started IF this past Monday. I am 215 and setting a realistic goal of 175; from there I will try to go down to my 1st pre pregnancy weight of 165 that I had worked so hard to get down to years ago (used to weigh 240). I'm wondering , using the Lose It app I'm allowed 1,472 calories a day; generally I am under. When am I expected to see results? I also do light- moderate exercise . Thanks!

August 30, 2016

Adrian Bryant

expect to see results within your first week. at first the more you weigh = the faster you'll lose weight

August 31, 2016


Thanks! Also is it ok to take my meds, also vitamins, and magnesium and PGX Daily during my fasting period? Thanks

August 31, 2016

Adrian Bryant

yes, that should be okay

August 31, 2016

Hi Adrian

I need to lose 6.9 pounds from today ( Tuesday to Friday at 5am) if I start fasting today at 2pm 16-20. hours.. do you think I will make it? I am on a no carb diet ( fish and asparagus) I eat it 6-7 times a day.. 1 gallon of water... that's worked so far I have been on it for 8 days now... I lost 11 pounds last week but I think my body is at a stand still. I need 6.9 more from now until Friday at 5am Please advise.

August 30, 2016

Adrian Bryant

your fast weight loss period is probalby over but what is your total calorie intake

August 30, 2016


Hello adrian.I m just curious when the intermittent fasting time 8p.m-12pm the next day you say that we can only consume water or/and green tea,coffee.Can ruby red grapefruit the so bitter kind,consumed when internittebt fasting because even though it is bitter its still contain calorie.What are your advices please reply ASAP I just need your advice.Thanks.

August 25, 2016

Adrian Bryant

actually it is best to not have anything that has calories during the fast.

August 25, 2016


Alrite what if BCAA supplement that also contain calorie and I heard that when intermittent fasting we do workout such as HIIT and it is good to take BCAA supplement when pre workout and post workout.What is your advice?Thanks.

August 26, 2016

Adrian Bryant

the BCAA isnt needed. the fear or myth is that if you dont take it you'll lose muscle but that wont even begin to happen unless you fast for more than 72 hours and or have a very low bodyfat %

August 28, 2016

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