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 1629 Comments

Adrian, I love your site, but I did have a question about Intermittent Fasting. I do cardio in the morning, but I always heard you should eat something within 60 minutes after. Is it ok to wait to eat hours after cardio in the morning?

December 10, 2016


Can I drink cinnamon ginger lemon tea during fasting ?? Instead of coffee

December 09, 2016


Hey Adrian,

My name is Angela and I am in Zimbabwe, I weigh 86kg (189.6 pounds) and am 157 cm tall.
I have to lose 24 kg in order to be at my health weight so I was wondering if its possible to lose 10 kg by 31 December through intermittent fasting for 20 hours everyday and also hill climbing at least 3 times a week.

Please help me.

December 05, 2016

Adrian Bryant

its possbiel but more probable you'll defintiely do it by mid jan

December 06, 2016


Any advice would be welcome :)

I have been fasting for 12 days every day for a minimum of 18 hours but sometimes 20 to 22. I keep my calories below 1400 (my TDEE is 2400) I cycle my Carbs keeping them low more often than not and I'm following a semi paleo style eating plan yet my weight loss seems very slow compared to everyone else :(

I'm a 43 year old female and I always seem to be bloated, is it possible hormones could be an issue? I do high intensity workouts twice a week, stationery cycling and walk a minimum of 10 000 steps per day. I lost 4 pounds my first 7 days but 0 since.

On the plus side I've completely got rid of carb cravings which were a serious problem for me and I seldom feel hungry. I only eat one meal per day. I've also developed a good water drinking habit and have at least 2 litres per day. I wish the scale would just reward my effort though. Am I being impatient?

December 03, 2016

Adrian Bryant

what is your current weight and height

December 03, 2016


I am 185cm (6ft ) and I currently weigh 100kgs (220 pounds)

December 09, 2016

Adrian Bryant

at 220 you should be losing something every 7 days that is IF your math is right. so if your TDEE is truly 2400 and you eat 1400 then something should be coming off.

how did you check your TDEE and how do you track calories

December 09, 2016


Hallo Adrian,

Very pleased here to have found your website! So excited now to follow your simple No BS detailed guide to achieve my body goal. This IF is new for me, I just have one question, I have to do this everyday until I get to my weight goal, right? I am 31y.o. 5ยด6" and currently weighting 62.7kg and planning to go down to 58kg.

Again, thanks so much for all the help you are giving us. Bless you more!

November 29, 2016

Adrian Bryant

making this a permanent lifestyle change is best but NO you dont have to do everyday. Its all about total calorie intake for fat loss - see this

IF works b/c you're burning more fat during the fast and the short eating window limits the calories you can eat

November 29, 2016


Understandable. Thanks for the response and again, for all the stuff here in your site :)

November 29, 2016


What should I be eating during the intermittent fast?

November 14, 2016

Adrian Bryant

nothing during the fast but you can eat anything you want during the feasting period as long as you the right amount to lose weight - see this

November 15, 2016


Hi Adrian, I am 5'6 230lbs and I fast from 4pm to 12pm. I am not sure of what my calorie intake should be. I have been doing this faithfully for 3 weeks. Why is the scale still 230. I have chicken wraps for my meal and pineapples or green grapes sometimes a chicken salad or chicken quesadillas. Is that too much. I can see a little different in my weight and pants are loser but no weight loss. Please help me, I want to do it right. I do take Apple cider vinegar when I wake up and my vitamins and minerals. Fish oil, b- complex, vit.,calcium, norvasc, hctz,lisinopril. Should I wait until my first meal at 12 to take them or what. Give me some advice, suggest just help. I went to a Dr. Apt and I had gain 4 pounds. Please help and thank you. Sorry for errors at work.

November 11, 2016

Adrian Bryant

so what is your overall calorie intake

November 11, 2016


Hello Adrian, How many calories does an average person lose daily with intermittent fasting?

November 03, 2016

Adrian Bryant

IF is all about burning more fat during your fasting period. the amount of calories lost would normally be the same provided you eat the same amount of calories but IF makes it hard to eat a lot of calories resulting in less calories eaten or more overall calories/fat lost

November 03, 2016


Hi Adrain
I need to lose 24 pounds from today to the 13/12/16. I weight 14 stone and am 5ft 6in and am also doing the IF on 12000 calories a day. I do 40mins interval workout at home 3-4 days a week, do u think I can do it? Avdice pls

October 24, 2016

Adrian Bryant

you certainly can

October 24, 2016


can i have 2 tsp of lemon juice when I wake up, or is that going to mess up my fast?

October 21, 2016

Adrian Bryant

technically yes but 2 tsp will not wreck your weight loss dreams

October 21, 2016


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



Have started noticing some progress. tell me which is the correct way to take whey. I do it in the morning when I wake up (coz I do some workouts in the morning) and 1200noon then 1500hrs just before I start my first meal at 1600hrs. is that correct? remember am intermittently fasting for 17hrs. and 18hrs... So I want you to guide me through the best way I will do it..


October 22, 2016

Adrian Bryant

nothing special about whey protein. it just helps you get more protien in your diet and simply take it during your feasting period

October 23, 2016


Hi, have gotten some good news here. am down from 177 pounds to 176 pounds just in two weeks span. ( have in mind that I got a normal day on Sundays and I also got swayed for couple of days by cravings..) now my question is.. what should i take to take away the cravings..

November 03, 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

Incorrect please try again Created by Adrian Bryant

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