Intermittent Fasting for Faster Fat Loss

Intermittent Fasting Weight Loss
Use Intermittent Fasting with 1 of these weight loss plans for rapid weight loss like Sue pictured above ↑ who lost 124 pounds

To do Intermittent Fasting…

5 reasons Intermittent Fasting burns 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 metabolism because…

As your blood sugar or energy levels gets lower as you fast…

3. Intermittent Fasting targets belly fat

intermittent fasting belly fat
Update: after doing intermittent fasting for a week, my lower tummy is finally disappearing. Yadira Garcia Sanchez

Stubborn belly fat is hard to lose because your abdominal region contains a lot more alpha-2 receptors that slow down fat burning than beta-2 receptors that speed up fat burning and because Intermittent Fasting reduces insulin…

Real life examples on this page

Disclaimer: If you ONLY want to lose just stubborn belly fat you need to be at a point where you only have 5-to-20 pounds left to lose because if you're more than 20 pounds overweight you'll lose fat all over your body and not just belly fat.

Remember: belly fat along with stubborn butt, hip & thigh fat are usually the last to go. See Why do I still have belly fat after losing all this weight?

4. Intermittent Fasting naturally increases HGH (Human Growth Hormone)

HGH is a miracle hormone that burns fat, builds & maintains muscle mass.

5. Intermittent Fasting makes you eat less calories

The less you eat = the faster you'll lose weight.

Intermittent Fasting absolutely causes you to lose weight faster because…

6 Intermittent Fasting Tips

1. How to start intermittent fasting

Please note: Your lifestyle, 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 you'll need to use one of these other fat loss plans

2. Best way to schedule your daily fast

When you're intermittent fasting you can schedule your 14-to-20 hour fasting & 4-to-10 hour feasting cycle anyway you want to but for the best results Its best that you eat your last meal 2-to-3 hours before bedtime so you'll spend less hours awake while you fast.

Here's a sample intermittent fasting schedule over a 24 hour period where you fast for 16 hours and eat over an 8 hour period…

Click to see more
sample intermittent fasting schedules

3. Eat whenever you want during your 4-to-10 hour feasting period

Most diets tell you When to eat, What to eat & How much to eat and when you combine intermittent fasting with your current diet to burn fat faster…

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

intermittent fasting hunger

See tip #5 here again but…

40 ways to curb cravings & kill hunger

5. Drink water, coffee & green tea

Intermittent fasting works 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. Workout 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…

Intermittent Fasting 101

Watch the intermittent fasting video for beginners below if you hate reading…

Intermittent Fasting Works!

Intermittent Fasting = She Lost 124 Pounds

sue intermittent fasting results

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

yasir intermittent fasting results

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

colleen intermittent fasting results

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.

chavas intermittent fasting results

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

adrian intermittent fasting results

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

kim intermittent fasting results

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

edda intermittent fasting results

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

Yadira intermittent fasting results

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…

Ursula intermittent fasting results

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.
  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.

More Tips

I'm Adrian Bryant, I started to help you look better naked & if you're serious about losing weight…

Use My Fat Loss DVDs which Chris used to Lose 137 pounds in 7 months & Sue used to Lose 124 pounds in 6 months

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Click to Comment

1-60 of 1927 Comments

Hi Adrian, I'm 16 going on 17 years old 5'1 and weigh 234 pounds. My doctor says I need to lose 80 pounds or more and I have been fasting for a week now. I haven't lost any weight even though I've counted my calories as Well! What's the problem?

January 12, 2018

Adrian Bryant

how are you tracking calories

January 13, 2018


I'm writing it down in a food log I choose to only eat food where I can see the exact calorie count due to family issues at the moment

January 14, 2018

Adrian Bryant

and what is your calorie intake?

January 14, 2018


Started at 900, but went up to 1220 with your calculator

January 15, 2018

Adrian Bryant

what about working out? see this

January 16, 2018


I have practice after school I throw shot and discus but we do a lot of interval workouts and weight lifting, I did your jumping back workout once havent done it since I have practice

January 16, 2018



How would you suggest IF for a night shift worker? I work 9:45pm to 6:15am. Eating overnight is a problem to but getting better.

January 11, 2018

Adrian Bryant

include your intermittent faster time in whenever you sleep for 6+ hours

January 11, 2018


I'm currently starting a workout and diet plan, I wanted to try IF starting tomorrow but I want to have my coffee in the morning so should I have my feasting time at that time?

January 07, 2018

Adrian Bryant

correct. ingesting any calories breaks the fast

January 08, 2018


Hi , I was 224 lbs and reached 205lbs in 4 weeks of time. Even I used to skip diet in between, My routine is that I used to eat heavy breakfast at 6:30 am and will fast for next 12 hours. 6:30 pm I will eat some low-calorie fruits (100 calories only) then go for 5 km jogging and 20-30 mins stretching, scouts, crunches, push-ups etc. 8:30 to 9:15 pm its meditating time for me,10 pm bed ..

Hope I can reach 175 pounds in next two months.

January 06, 2018


What would you suggest I do in addition to intermittent fasting for the following goals:

Lose 40 pounds fast (I am only 40 pounds over weight).
I have been diagnosed with two conditions that will reverse if I do what my doctor has called extreme calorie restriction.

It will normalize my hormones and liver function.

Second, I lose weight pretty easily on any diet so long as I cut out sugar and carbs which I don't mind doing. Butttttt how can I keep from bingeing? This seems to be my major problem.

Lastly I haven't done cardio since I was a teen and I am in my mid 30s now and feel like I'm out of breath with most workouts. I don't have asthma, but I have terrible cardio conditioning. What should I start with as a workout routine? Jumping makes me feel like I'm going to have a panic acttack lol

Thanks hun.

January 05, 2018


I tried intermittent fasting while I was on extended sick-leave from my job. Now that I'm back to work, I cannot make it past 12 hours of fasting without getting a severe headache. Why? What can I do to prevent the headaches?

January 03, 2018

Adrian Bryant

how long have you been doing this since you're back off sick leave

January 03, 2018


Hello Adrian.. I started the IF and had a few questions.. I fast for 16 hours a day and was wondering if I will lose weight doing that and only eating 900 to 1000 calories a day and only doing a work out each day for 30 minutes of squats side to side bends leg lifts and sit ups.. Its only been 4 days..

December 21, 2017

Adrian Bryant

yes and the amount you lose or how fast depedns on how overweight you are.

how do you track calories b/c you should lose weight on the 900cal alone IF or not

December 22, 2017


Hello Adrian! Thanks for replying back.. I kinda messed up my fasting time and started it late . I fast from 11pm to 3pm the next day cause I don't go to bed till 2 or 3 in the morning. I get up and do my exercises first thing in the morning. And then around 4 or 5 I decide to eat cause in usually not hungry right at the 16 hour fasting mark. But I pretty much eat anything. I just count how many calories are in a serving of and only eat the serving size. I eat twice in the 8 hour period. Sometimes I only have 600 to 900 calories and I drink 8 8oz bottles of water a day.. I am 40 years old and weigh 162 pounds..

December 22, 2017

Adrian Bryant

i would double check that b/c on 900 cals alone you should lose weight

December 26, 2017


I have so many questions to bring, to make sure I do not miss anything.
Where can I contact you?
Do you have an email, skype or facebook?

December 21, 2017

Adrian Bryant


December 21, 2017


Hi Adrian,

I'm trying to decide if I'm going to start intermitted fasting. Does it matter how many days women fast?iread somewhee that it has to do with our hormone imbalance. What is your opinion?

December 07, 2017

Adrian Bryant

never read anything about that but for some people with busy schedues then IF becames a way of like

December 08, 2017


Hi i am 31 years old, have 2 kids. 5.3 height. Now i am 160 lb. i want to reduce 30 lb atleast (i was 130 lb before having kids) my question is how long it takes to reduce 30 lb if i follow this diet ?

December 05, 2017

Adrian Bryant

at least 3months if you are only doing this diet without workout

December 06, 2017

Ruth Richards

I am all in for the diet, but I would also like to suggest to keep an eye on your blood sugar level -, because insulin secretion may easily be disrupted.

December 04, 2017


about intermittent fasting IF ... first day i eat my meals start from 12 noon till 8 pm but second day i start eat my meals from 9am till 5pm is it okay?

December 03, 2017

Adrian Bryant

no. you need to be more consistent than that

December 03, 2017


Hi Adrian,

I have lost a lot of weight on my upper body. However, my legs are fat especially my inner thighs. I weigh 48kg. I have just started doing intermitten fasting and fast for 22 or 23 hours and do your bed sheet workout. I eat protein,vegetables and good fats like nuts. But having problems losing weight from that specific area.

November 27, 2017

Adrian Bryant

belly hip and thigh fat are usuallt the last to go

November 27, 2017



Do you feel it is possible to lose 60 lbs in 75 days with intermittent fasting? If I do 1000 calories only between 2pm - 8pm?

November 20, 2017

Adrian Bryant

it all depends on these facgtors

November 21, 2017


I'm doing the intermittent fasting while staying with in a 1500 cal diet eating pretty much whatever try to eat healthy but sometimes not with this said I am on day 4 when I wake on the morn I feel and look like what I am doing is working but by late afternoon feel bloated and day again am I doing something wrong or is it just my bodybieng stubborn as Ian only on day 4

November 18, 2017

Adrian Bryant

how much water are you drinking

November 19, 2017


Hi Adrian,
I'm teja,I have been doing Intermittent fasting for 16hrs from 3 weeks.But there is no change in my weight.And I also increased weight to 91kg.Im exercising weekly 4 to 5 days.Im very unhappy with my weight.i don't know what to do.I have pcos.So please help me to reduce my weight.

October 16, 2017

Adrian Bryant

are you tracking your calorei intake?

October 17, 2017


Actually no im not counting the calories.

October 18, 2017


Please suggest me how many calories should i take per a day.According to my weight,fitness pal is showing 1490 it correct?sholud i take more than those calories.Im from India,so my food includes white rice twice a day.Should i avoid white rice or can i continue eating white rice to reduce weight.please help me.

October 18, 2017

Adrian Bryant

see this to figure out calories

October 18, 2017

Rdog Voorhees

You're not counting your calories? I'm not gonna say anything sarcastic since I'm 15 pounds too fat but the number 1 thing is calories in - calories out

November 18, 2017

Dee Dee

Hello Adrian,
I came across your website and the many different weightloss plans and food recommendations. Very encouraging and impressive stories!
I am 39 years old, 168lbs. I workout 6 days a week, 3 days cardio, 2 days strength training, 1 day combination of both. Weakness, food and how much I love it! I NEED to lose 20+ pounds before October 20, I know it's October 8, so realistically 15lbs would be awesome for a wedding I will be in.
HELP....your recommendations would be much appreciated!

October 08, 2017


I'm trying to lose mass in my thighs. Any suggestions. Lots of muscle from ing soccer my whole life.. some fat but mainly large muscle want to slim and tone to smaller version of my beautiful legs.

October 06, 2017

Adrian Bryant

what is your overall weight and height

October 06, 2017

Michele F

I came across this article on intermittent fasting on Thursday September 28th.

I decided I was going to fast for 16 hours to start and see how I did. I started that night. I stopped eating at 7pm, I woke up at 7am, and had already been 12 hours! I drank a 32 oz water followed by a 32 oz Diet Coke (caffeine!) and then another 32 oz water. I made it to about 11:30 (16.5 hrs!) before I was pretty hungry. I had a salad and a panini. I had a midday snack and then dinner around 6pm. (Warning: when you do eat, eat may come out the other end as quick as it went in!)

I repeated this schedule from Friday to Today (October 4th) I had a few cocktails on Saturday night and Tuesday night, I even had a Reese’s! (All before 7pm of course) I used the app MyFitness Pal to track whatever I ate and tried to stay under 1800 calories, but more than 1200 calories.

I woke up this morning and thought is this working? Am I crazy to keep starving until lunch time? So I decided to hit the scale, why not? I did a double take!! I lost 4 lbs?? I adjusted my eyes, this cant be, I haven’t really exercised, I have had candy bars and alcohol???

Needless to say, I am going to keep going! Add in some workouts while my body burning my stored fat, and keep going! WOW what motivation, 4 lbs in 5 days!! Eeepppp!

October 04, 2017


Great job!! Thanks for sharing your success story!

January 05, 2018


I want to try Intermittent fasting for 16hrs.please tell how can I lose my weight and how many months will it take to achieve my goal of 65kgs.Whatever it takes I will do please help me with this.

September 25, 2017


Hi Adrain,
I'm Teja ,29yrs old weighing 90.3kgs with 5.3inches height.I want to lose 30kgs according to my BMI.please suggest me a plan to lose my weight.

September 25, 2017


I'm 46 years old, weighs 235 and 5'7. I need to lose 25 pounds by October 19. Is that possible? Also, I will like to continue losing 25 more pounds later on. But need to lose 25 asap for a family reunion. Please help. Thank you

September 22, 2017


Hi Adrian....I'm a 51 yr old female and have basically been an intermittent faster my whole life (who knew there was a term for it lol). I've gained about 15 lbs this year and desperate to turn this around. Should I continue intermittent fasting while adding exercise OR do I need to change my eating habits completely since this has been my lifelong normal? Thanks!!

September 19, 2017

Adrian Bryant

you simply need to track calories if you are gaining weight. look at this diet

September 20, 2017

Betty Lewis

I started the fast diet Yesterday. A couple of hours after eating carrots, apple, and celery my stomach started to hurt real bad. Sweat, pain, nausea, and felt like faint. I don't eat a lot of veggies normally. I don't like apples, but I eat it. Could I be allergic to any of these? Green veggies seem to cause stomach pain sometimes when I eat them. I don't have a gallbladder. What can I do to replace the veggies ? Can I eat watermelon for my fruit?

September 14, 2017

Adrian Bryant

as for the stomach pain you need to see a doctor about that but as for losing weight... combine this with fasting b/c as you can see it does not matter WHAT but HOW MUCH you eat

September 15, 2017


Hi, Adrian. Is it recommended to attempt a 24 hour intermittent fast, for one day? Why or why not?

September 13, 2017

Adrian Bryant

you can do that but the question you need to ask yourself is... can you seriously sustain that?

September 14, 2017


Hello Iwill be turning 48 this month and having a really hard time shedding these last 6-8 stubborn lbs. I have my 30 year class reunion in 1 month and would like to be down these last lbs. What can I do? I do walk/run intervals a couple times a week for about 30 mind at a time. Need help! I'm stuck!

September 12, 2017

Incorrect please try again en Espanol
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