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 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

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… Created by Adrian Bryant

Adrian is one of the world's most sought after Body Transformation Specialist. Many People (like these here) have used to Look Better Naked for free.

Even Models seek out Adrian's advice and Doctors use Adrian's unique techniques to help their patients lose weight fast and his new YouTube Channel already has over 35 Million views!

Contact Adrian Follow Adrian on FaceBook, Instagram & Twitter

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1-35 of 1297 Comments

You inspire me! I completed your elliptical workout this morning.... it was great... What about wine? a couple glasses of Merlot?

October 08, 2015


Dear Adrian,
I am so glad that I stumbled upon your article. I have been researching "Ways to succeed while fasting" and I have read everything and have a few questions. But first a little bit about me. I am a 21 year old, 5'2" , 230 pound young woman who has been struggling with my weight for YEARS!! I have tried every diet and failed/quit. As a result I gain instead of lose weight. Now the "diet" you're describing sounds right up my alley, and my questions are...
1) Since I weigh 230lbs will I lose more "weight" in the beggining? If so how much do you think that may be ( if you happen to know :) ).
2) Can I eat around 800 cals to lose more weight. I do work in retail and I move around alot, so would that be a good idea to eat so little?
Any information will be greatly appreciated. Thanks so much.

October 05, 2015

Adrian Bryant

1. YES but I can't answer as to how much but more than the average 10 pounds every 4-6 weeks at first

2. if you seriously think you can stick to 800 cal long term then go for it but if not... then pick a more sustainable calorie range like 1200-to-1800

October 06, 2015


Dear Adrian,

Great article. I think I am going to give it a try. Being in the military, I've been doing intermittent fasting without realizing it. But know that I know the actually steps and guidance, I am going to start doing it correctly. I've been following your treadmill running workout program which I really love. I would like to start strengthing. Do you have any suggestions or videos on your website that I can use to start including strength training.

October 02, 2015

Adrian Bryant

see this

October 03, 2015


Hi Adrian! I love all your videos and all the info on your site! Just wondering if you think it is possible to 30 pounds in 5-6 weeks doing the 0-300 cal diet with intermittent fasting and the hiit workouts a few times a day.... I am 195 lbs 5'4

October 01, 2015

Adrian Bryant

at your weight yes its very possible but realize after that initial fast weight loss your weight loss rate will get slower

October 01, 2015


I just want to know if it will be as effective doing feasting time between 6am and 12pm and then fasting from 12pm to next morning? Eating between 1200 and 2000 calories in feast time and working out around 16:00?
Would this be okay for weight loss?

September 30, 2015

Adrian Bryant

yes it would as long as you fast 16+ hours a day

September 30, 2015


Hi Adrian, so i'm interested in giving i.f. a try. I don't think the 16hrs will be too hard seeing that i just completed a 7 day fast. I'm very determined and focused. My questions for you is for a friend of mine who also wants to try i.f. Her schedule is work (6:30-3:30p.m.) and school (5-10p.m.). Skipping breakfast is out because she has meds that need to be taken first thing, in the morning, with a meal. What kind of schedule can she go by or will this not work for her? Please help

September 27, 2015

Adrian Bryant

this can work for her but she needs to make her morning period part of her feasting period while leaving 12+ hours of fasting time

September 28, 2015


Hello Adrian, I'm 5'11 and 215 lbs. I mainly have most of my fat on my stomach and thighs. Since doing IF and HIIT training alongside weightlifting, I have noticed I gained a lot of muscle on my arms and a bit of fat started to melt around my arms and thighs. My problem is that after 3 months I have not noticed a significant difference in losing that belly fat. Only my arms and my thighs were quite noticeable. Am I doing anything wrong or what can I do to lose that fat around my midsection?

September 26, 2015

Adrian Bryant

keep doing what you are doing. just realize that belly fat is usually the last to go

September 27, 2015


Do you ever provide one on one coaching and services?

September 25, 2015

Adrian Bryant

not anymore

September 26, 2015


Hello, todays my first day of fasting. i used a sugarfree, 0 calorie creamer, fasted 17 hrs with 2 cups of coffee n 4 cups of water but then had a big meal probably 800 calories (chipotle) . Is 1 big meal OK? Thank u

September 22, 2015

Adrian Bryant

it's okay. what matters is how many overall calories you eat

September 23, 2015


Thank you for responding, i read about not going over what i would eat to lose weight (1200 calories) after i posted this. Today has been a little tougher because our lunch was catered. I did fast from 9pm so eating at noon didn't ruin anything but i only got in 15 hours. BUT i'm getting in a lot more water and since my feasting window is a lot larger today i plan to try breaking up my meals and doing the 0 to 300 calories for my next 2 meals at 4pm and 8pm today. Thanks again for your response and I will definitely like your page on facebook! Planning on sending my before and after real soon. currently 219.6 and 5.4 stated at 220 yesterday so i know this works already :)

September 23, 2015

Mrs. Berry

I am interested in doing IF. My question is, is it possible to lose weight around the midsection while building muscle and toning everywhere else and doing IF at the same time? Or do I need to focus on losing weight first and then build once i hit the target size in my stomach area? The only issue is I do not want to get skinnier than I already am and fear that only losing weight will do this.

September 22, 2015

Adrian Bryant

yes it is possible and if your fat is mainly in your belly area then that is what you will mainly only lose

September 22, 2015


Would it be ok if i took creatien and bcaa while fasting on 1500 calories. because im thinking of doing one your 30 mint work out then doing one of mine which is going to change depending on what body part it is for the day. And would you think i would gain muscle while cutting down on calories?
And i have another question do i still eat the two servings of veggies with whatever i eat in the 7 hours where i get too eat. please and thank you

September 22, 2015

Adrian Bryant

it's possible to gain muscle on 1500 calories you just gotta make sure you get enough protein but if not you can always up your calorie intake.

Iwould just take creatine and bcaa during the feasting period

the 2 servings of veggies is fine before eah meal but it will make it harder for you to eat 1500 cals or more

September 22, 2015


Is a bulletproof coffee acceptable to have or does this "break" the fast?

September 21, 2015

Adrian Bryant

anything that has calories in it that will raise insulin will break the fastq

September 22, 2015


Hi there, just stumbled across your site and have to say it looks great! Excited to try this method. A couple of ??'s.....can you take a supplement like Hoodia to suppress appetite during fasting period? And if following a 1200 cal eating plan during feasting period, do you add calories burned during workouts for that day? Thanks in advance :)

September 21, 2015

Adrian Bryant

hoodia is okay but really hasnt been proven to be an effective appetite suppresant

September 21, 2015


Is it fine if I'm not really noticing a weight loss on the scale while fasting and working out because I'm adding more muscle to my body and I'm losing fat? In three weeks I have only lost 4 lbs and I have been eating way less.. Should I be concerned or is that a normal thing when I'm lifting weights? When do you think I can start seeing the actual results?

September 19, 2015

Adrian Bryant

see this probably nothing to worry about

September 20, 2015


I was doing really well with my weight loss. I went from 215 to 167 in about 8 months. However, I started working over nights (12am-8am) and since then I've just felt thrown off and have started gaining weight back. Until Dec, I am also going to school full time. I still attend kickboxing classes about three times a week but my appetite has just been strange--don't feel like eating but will just kinda eat. I feel like I'm developing bad habits. Do you think I can fast? I was hitting a plateau on my weight loss before I started gaining some back. Its hard for me to think of a good fasting schedule though. Thank you.

September 18, 2015

Adrian Bryant

yes and these other tips will help you keep loisng weight

September 18, 2015


I'm on day 3. Trying to get to 16. Much easier today, but got to 15.5 hours. I'm drinking water, but I get up at 4:15am so I can teach an hour long Spinning class. I do this three days a week. I do HIIT a couple times a week. Lift a couple times a week. My question is..I'm waking up so early three days a week, is it okay to make it to at least 15 on those days when I'm up at 4:15? Thanks

September 16, 2015

Adrian Bryant

oh yes 15 is okay sometimes but the more the better

September 17, 2015


You mentioned artificial do you feel about stevia?


September 15, 2015

Adrian Bryant

stevia is a natural sweetner so it is okay

September 16, 2015


Hey Adrian,

I came across this article and I started following this plan a few days ago. I usually fast for about 14 hours a day due to my schedule and I do weightlifting and HIIT cardio at least 4 times a week. How long do you reckon I can shed the weight off? I'm currently 5'8 and 196 lbs.

September 14, 2015

Incorrect please try again

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