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…

Back to Top

1-40 of 1204 Comments

If i stop intermittent fasting am i going to gain the weight back?

July 25, 2015

Adrian Bryant

Only if you begin to eat too much along with lots of inactivitu

July 26, 2015


You said "no calories" during the fast period but that you can take BCAA before working out. If I workout during the fasting period and take BCAA, isn't that going to add calories? I'm unclear. Can you please explain a little more in details? Thanks.

July 24, 2015

Adrian Bryant

no, i never said that but some people do. the fear is that the bcaa will prevent muscle loss but according to my research you will not lose any muscle mass fasting or doing any kind of diet

July 26, 2015


Would it be good to eat 1 meal a day around the same time every day, meaning i would be fasting for about 24 hours at a time?

July 23, 2015

Adrian Bryant

if you can sustain it without getting overly hungry and always obessing over food then yes... go for it

July 23, 2015


so far. so good, love it, cravings practically gone in just 8 days, lost 6lbs... 7 hrs eat/ 17 hour fast/ 1700 cals/day ... 45 mins incline cardio 5/6 days week .. wanna talk alcohol or vodka actually in a tall glass of water with lemon, 80-100 cals..... any special rules pertaining to alcohol during your feasting hours... can you use 300-400 cals for this couple times a week or would blood sugar spike off fasting?

July 22, 2015

Adrian Bryant

as long as you eat enough to lose weigh then it does not matter what you eat

July 23, 2015


does not matter what you eat or drink you mean. as long as you stay within your calorie range?

July 23, 2015

Adrian Bryant


July 26, 2015


I watched your videos today on Youtube, and I've been hearing about this for a while, and was thinking of giving it a try. I'm training for a physical fitness test scheduled for the end of August. Right now I'm kind of carb backloading, where I eat 3 protein/fat meals prior to working out, then 1-2 carb meals post workout, and then one more pro/fat meal before bed. I wake up and do empty stomach cardio first thing, then have a protein shake. My question is, can I still do cardio in the morning and still fast afterwards? I've heard that not eating after cardio will hinder fat burning efforts. I go to the gym after work, and the 3 pro/fat meals. I was thinking I could run in the morning, and break my fast after the afternoon workout. Is this possible and/or recommended or will I need to alter this routine? And finally, has there been any evaluation as to whether or not fasting improves physical performance or is it just based on fat loss. I want to lose body fat, but I also need to perform at my max. Thank you in advance for all the help

July 20, 2015

Adrian Bryant

yes to first question.

physical performance concerning what? sports related?

July 20, 2015


Is it better to keep the fast on the longer end 20 hours being better than 14?Is it ok to go longer than 20? As in only doing one meal per day making sure to get the proper calories in that one large meal?

July 19, 2015

Adrian Bryant

the 20 is definitely better

July 19, 2015


Hi, I'm eager to try IF but would like some advice before I start . . . I work 13hr shifts (0700 - 2000hrs / 1900 - 0800hrs) with most weeks made up of alternate days and nights!

I believe I could easily fit the plan around my day shifts by sticking to the following . . .

Wake at 0500, eat breakfast at 1100, dinner at 1600, then a snack just before 2000, but I'm struggling with night shifts as often these will be on the back of a day shift!

On nights I usually wake at 0700, take a nap at 1500, then work 1900 - 0800, go to bed at 0900 . . . sometimes I could be straight back on a night shift or back on a day shift the following day!!

I could just do with a little help planning a typical working week, an example of which, would be:- Monday (days), Tues (nights), Fri (days), Sat (nights)!!!

Please help!!

Many thanks in advance,
Helen x

July 15, 2015

Adrian Bryant

are you allowed lunch/dinner breaks during your shifts?

July 15, 2015


Yes, usually two 30min breaks . . . one usually between 1000 and 1300, and another between 1400 and 1700, then home!

In a typical week, I work 3-4 shifts!

Any advice would be appreciated,

Thank you :)

July 15, 2015

Adrian Bryant

since your schedule varies so much you can simply stick to a strick 14+ hour daily fasting schedule or want you may want to do intstead is to forget about IF and just use this workout and this diet

July 16, 2015


Hi I am 6' tall weigh about 17st 10lbs and 53 years old . I have lost roughly a stone in about 12 mounths at slimming world and i have tried the Sacred Heart diet which helped , but im starting to put weight back on . Recently i have started walking to and from work [ about an hours walking in total ] supprisingly im enjoying it but food is a big thing and when cooking food at home for my wife and myself i tend to pick [ bread and butter ] . Im looking at the fasting diet and would like to find a fasting and diet plan to use , can you advise me thanks Chris

July 13, 2015

Adrian Bryant

did you see the sample scheds here on this page under the tips section

July 14, 2015


I am 5'11 and my weight is 196 lbs. I am trying to loose at least 20 lbs by end of this month. Could you suggest me a best way to lose my fat and get flatter belly?


July 11, 2015

Adrian Bryant

use this workout and this diet combined with IF

July 12, 2015


Hi I'm a 5"7 197 pound female and I want to lose weight how much calories should I be eating and how much should I be burning at the gym? Thank you .

July 08, 2015

adrian bryant

see this diet for calorie info

July 08, 2015


I am 5'8 and currently weigh 168lbs, but am only 9 weeks post partum with my third child (and breastfeeding). I'm 33 years old and I love fitness. I have been working out for the last 7 weeks (and while pregnant, but stopped to recover). I lost weight initially, and after my first two kids I lost all the weight and got my tone/shape back, but it took about a year each time before I felt back to normal (and I couldn't lose extra weight--I would like to be around 135, but always got back to about 150). Does it really need to take me a year to get back or will following one of these plans (IF or emergency plan) work to help me burn faster in a safe way? My workouts currently are: Monday-circuit training, Tuesday--bodyweight toning and light cardio, Wednesday--HIIT (or so I thought...I do insanity, but I love it and don't want to give it up), Thursday --cardio (easy, high impact aerobics), Friday--HIIT (again, insanity), Saturday/Sunday--active in my yard and with my kids. I also walk several times a week with my kids and I usually fast because of my busy schedule from 8pm-11am. My calories are not exact at this time due to breastfeeding...any suggestions?

July 07, 2015

Adrian Bryant

you're on the right track and no need to do the emergency diet. just stick to one of my other diet plans and you can use IF with any diet to boost fat loss

July 07, 2015


Hi Adrian - I'm a 24 year old woman weighing 63 kg and I'm 5'6 tall. I started doing your 30 minute HIIT elliptical trainer workout every other day to lose belly fat. If I combine it with the IF plan, will it be too much (as I do not want to lose more than a few kilos), or will I be able to reduce belly fat faster? Thanks!

July 07, 2015

Adrian Bryant

yes, that will help you lose faster but there is nothing wrong with losing fat too fast

July 07, 2015


Hi Adrian I am a 5"7 197 pound female and I'm currently doing the 24 hr intermittent fasting eating 1000-1200 calories a day and working out at the gym 3 times a week on the treadmill and burn Atleast 200 calories or more I have been doing this for 3 days so far and I was wondering when can I expect to start seeing results?

July 06, 2015


1200 calories a day is too little. You want to decrease it gradually. Relax on the cardio a bit and bring your calories to around 2000. Your meals should be about 800 calories a meal and then you have room for a snack.

Too much cardio on such a high calorie deficit can have adverse affects and release cortisol into your body. Cortisol will prevent you from losing fat. You should incorporate some resistance training 3 days a week. In a healthy fat loss state you should expect to lose 1-2 lb per week. Remember slow and steady wins the race you dont want to starve yourself.

July 06, 2015

adrian bryant

you should have lost some weight by now. are you not losing at all?

July 06, 2015


Hello Adrian, I would like to ask for advice.. I am 165cm with 86kg and I started IF 1 months ago with one week break.. I did 17/7 and I felt really good.. I did also HIIT every second day.. I started with 90kg and lost 7kg. But then I had one week break cause I was ill and lost motivation.. I started again but it doesnt work more.. I counted calories and usually ate around 700 or 800kcal cause I was full. Can you pls advise what to change or what to do? Should I stop with IF and better do low carb diet.. I lost 25kg with it before.. but I got all back and even something as a bonus :/

July 03, 2015

Adrian Bryant

just stick with it. how long have you been at it since you took your break

July 03, 2015


10 days.. I know its not a lot but I didnt loose anything, I saw at least little change every 2 days before. So I just didnt know if I am not doing anything wrong.

July 03, 2015

Adrian Bryant

how are you tracking the calories?

July 03, 2015


By app..similar to those you recommended, just in my language

July 04, 2015

Adrian Bryant

triple check the calorie counts because you should lose weight on the 700 cals alone and are you doing these HIIT workouts?

July 05, 2015


yes i am doing exactly these workouts..especially first one is my favourite. anyway in last two days it seems it started to work again so i guess it was just some mental block..i hope. but thank you so much anyway. thanks for your work and inspiration and i am sorry for wasting your time

July 05, 2015

adrian bryant

you did not waste my time at all. feel free to ask as much ? as you like

July 06, 2015


Awesome video and info, I was not sure if I should do this but now I feel confident about it. I'm a male 37y/o 5'8" 230 lbs and I want to focus on losing body fat. I'm planning on fasting from 9pm to 4pm. My concern is whether I'm working out too much to do this. My normal workout week consist of the following:


5:45am - Spinning class(45 Mins)
7:00am - Weight Training(1:30 hr)
5:30pm - HIIT (45 mins - Not on Fridays)
6:30pm - Pilates (45 mins - Not on Fridays)

Tues & Thurs

5:45am - HIIT
6:45am - Elliptical(1 hr)
5:30pm - Bootcamp(45 Mins)
6:30pm - Spinning (45 Mins)


0830am - Boot Camp (45 Mins)
0930am - Spinning (1:30Hrs)

Sundays: Rest or make up day if I miss a weight session

Now that I have written it down it looks like A LOT but I really enjoy it and I can see the difference in my body but I'm in no way, shape or form an exercise expert, I just show up and work out. Do you think I should alter my routine or stretch my eating window or change anything at all? Thanks in advance.

July 01, 2015

Incorrect please try again

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