Tap Here to Look Good Naked or…

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!

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 NowLoss.com. 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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1-40 of 1120 Comments

please read...
will this work out work with fasting?

jumping jacks x5
squats x5
climbers x10
plank jump ins x10
high knees x10
knee pull ins x5
cross crunches x10
leg raises x10

2 sets each?

i'm busy with school so don't have much time

May 20, 2015

Adrian Bryant

use this workout instead if you have a busy schedule

May 21, 2015


I started the intermittent fasting last night. I recently lose 40.4lbs and I want to lose an additional 20lbs, mostly stomach and back fat. I workout 3-4 times a week at 530am before going to work. This means I wont eat anything to later in the afternoon. Will the intermittent fasting still work for me? Can you recommend what to do to get rid of fat rolls on my upper back near my arms?

May 18, 2015

Adrian Bryant

IF will work and as you lose weight the belly fat will usually come off last

May 18, 2015


Thanks... What about the rolls on my back? I really don't want to lose weight anywhere else.

May 19, 2015

Adrian Bryant

whatever fat you have is what you will lose but no one can tell you where the fat you lose will come off from but usually the bellly is last to go

May 19, 2015


Hey Adrian, I'm wanting to try this, and the only thing holding me back is what I've heard about fasting making you hold onto your calories.

I heard when you go long periods without eating, your body will go into starvation mode and when you eat again your body will hold onto whatever you put into your body. Store it directly as fat, because it's afraid you're going to go without eating again.

Does intermediate fasting not work that way due to only being 12-20 hours? Is there even the slightest chance of an individual having a problem along these lines with 17hr fasting?

May 14, 2015


I am doing IF because it is hard for Me to find time to workout with twins. I am 4"10 and 137 pounds. I Need to get to 120 pounds by the end of this month. I am on my second day of IF. Will this help me? I have been fasting for 19 hrs a day with my eating window between 3pm and 8pm. It is super hard for me to lose weight. I only have about 20mins of free time a day.

May 12, 2015

Adrian Bryant

use this workout if short on free time

May 14, 2015


Hello! I'm really struggling to lose weight, I seem to not be able to lose a pound. I'm a 31 year old female, 5'3" weighing 171 pounds.

I go to the gym at least 4 times a week. I was doing heavy weight lifting, and I seem to be bulking and not losing any weight. Should I be doing light weights? I was also doing 15 mins of cardio before weight lifting. I would like to lose over 50 lbs and I am getting so discouraged, because no matter how hard I work out or try and eat right, I cant lose weight.

I do sit at a desk for my job and I also take an anti-depressant for my anxiety and I'm on Zarah, a birth control pill... I need to take that medication, but could that be my problem with losing weight? Please help!

Thank you!

May 11, 2015


Hi Adrian,
You give examples on hours to fast. The fasting hours are mostly in the morning. Being a teacher, I find it hard to skip breakfast so I started my own hours being... eating between 8am to 4 pm and fast for 16 hours. This works very well for me but I would appreciate your input on this given that you never mentioned this option. I am very active in weight training so I workout 3 times a week at 4pm then I have a whey shake, lots of water and I'm in bed by 9pm. I don't feel hungry and I actually love going to bed knowing my body is fasting for 16 hours. Let me know if this schedule is right to do the intermittent fasting?

May 04, 2015

Adrian Bryant

yes, that's fine

May 05, 2015


Hi Adrian,

How long do you suggest doing intermittent fasting? I'm 28yrs old and I want to lose 20lbs. Would I gain my weight back once I stop the fasting and eat normally again? Do you recommend this fasting method for people who have a weak stomach that tends to hurt when they are hungry?


May 02, 2015

Adrian Bryant

once you get used to fasting you can do it forever as part of your lifestlye. you will only gain back weight if you eat too much whether you are fasting or not

May 03, 2015


Hello, I'm doing the 22lbs in 23 days 4step diet and exercise plan but I've decided to try the fasting as well. When fasting, do I still eat the fruit and/or veggies before each meal? Thanks in advance! :)

April 28, 2015

Adrian Bryant

yes, you are basically combining this with intermittent fasting

April 28, 2015


ok great. thank you!

April 29, 2015


Hi I'm 49kg 4"7. Vegetarian girl, no eggs no fish. I eat clean and drink 2-3liters a day and clean bowls every morning.

My body is fine except I have a huge belly- I get asked if I'm pregnant that's how bad!

Please help get rid of the fat on my belly. Ideal weight 43-45kg. Thanks a lot.

April 25, 2015


If im active can i get more than 2000 cals?

I'm 5'4 130 lbs and I'm 19

April 18, 2015

Adrian Bryant

possibly but you will only know if you try and increase your activity

April 19, 2015


Hey Adrian!

Im 5'5 and 19 years old and my cals to maintain is 2300-2200 but my question is can I have a cheat day every weekend or every 6 days?

I know ONE day wouldn't hurt my dream but if I do it every weekend will I not gain weight?

Please Reply ! Thank you

April 18, 2015

Adrian Bryant

when you say cheat do you mean eating unhealthy foods or eating over 2300 calories?

April 19, 2015


Hello Adrian. Im 5'10" and 245. I'm not fat and useless, I work out and consider myself something of fit. I want to get to 200 or 210. I work 3rd shift from 12-8. Everyday I get home around 9:30a.m, then I go swim and get back home at 1 or 2. Some days I also workout with a friend from 5:30 to 8 p.m. Any help?

April 17, 2015

Adrian Bryant

you can use this workout and this diet with intermittent fasting if you want

April 17, 2015


Hi , i did a 18 hour fast. Then i ate. I didnt eat much and i cannot tell you how many calories,it was homemade and i didnt make it... my question is, if i do this everyday and work my way up to 20+ hours. Will i lose weight?

April 13, 2015

Adrian Bryant

of course you will

April 13, 2015


Yay. Lol. Im going to sub cooked foods fruit on my journey. Thank you so much.

April 14, 2015


Hey Adrian im 40 and im at 196pounds. My goal is to lose fat but build muscle. I have a decent amount of muscle now. Been on the fasting for 6 weeks but still at same weight. I follow a calorie deficit at 1600. Workout out 3x a week combination of strength and 25minutes of T25 cardio. I also eat clean lean proteins,low complex carbs some veggies at 2 to 3 meals in 8hrs. I"m somewhat lean but with stubborn belly and love handles. My protein intake daily is around 120-180, Carbs 140, Fat 40. Im just confused on why Im still at same weight and not losing it. Please help tips appreciated. I also follow MYfitnesspal calculations. Thank you.

April 07, 2015


Yea im eating 1600 calorie deficit lose some weight.

April 08, 2015


No im not eating back the calories. I eat the same 1600 calorie deficit everyday including workout days. Am i supposed to eat back calories i burned some articles say yes but im skeptic about that.

April 08, 2015

Adrian Bryant

no, do not eat back your exercise calories

April 09, 2015


Hello .

Is it okay to over eat every weekend on a Sunday which is every 7 or 6 days? I most likely eat 2000 or 2300 to main weight

April 04, 2015

Adrian Bryant

one day should not hurt your progress

April 05, 2015

Eric gomez

Yo adrian!

Thank you for helping me reach my weight loss goals but I still don't know how much I am supposed to eat to MAINTAIN weight..

I'm 5'6/5'5
And I'm 19 and weight about 135 and my activity level is somewhat active

Like how much should I eat to maintain 2100? 2300?

April 03, 2015

Adrian Bryant

start off with that range of 2000-to-2500 and go thru some trial and error to see the exact amount you need to eat to maintain your weight

April 04, 2015


hi I have a question plz I haven't ate anything since 11pm no I'm trying to lose weight so I'm thinking the next day around 3-4 I'll have an activa Greek yougrt nd lemon water is that ok?

April 01, 2015

Incorrect please try again

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