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

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Click to Comment

1-60 of 2014 Comments

I am diabetic, can IF work for me, I am 51 yrs, 5-10 height, 90 kgs, Thanks.

July 17, 2018

Adrian Bryant

I think so but check with your doctor first

July 17, 2018


I'm a 51yo female 5ft 4, 289 lbs and I am going to try 16 /8. How many calories should I take for the 8. And that is for 2 meals?

July 12, 2018

Adrian Bryant

Under 2000 cals

July 13, 2018


I'm starting now! I won't eat anything for 16 hrs which will be about 3pm tomorrow! I can do that because I'll be at work👍

July 09, 2018


how often do i need to be fasting?

June 29, 2018

Adrian Bryant

permanently if you can but if its not for you then you can simply lose weight with the plan on this page

June 29, 2018


Hi, I just want to thank you for such amazing insight and training. This is helping me tremendously. Today I weigh 197 and I am 5'4 which is ridiculous, but thanks to you as of April 2018 I found your video and at that time I was 204.
My legs were in so much pain, I barely could walk.
So I have been seeing results.
Today I discovered the intermittent fast...
The first day to begin in my sexy body take over journey.
Thank you again.

June 26, 2018

Adrian Bryant

yur welcome!

June 26, 2018



How many meals should I have during the feasting period ?

June 24, 2018

Adrian Bryant

doesn't matter. as long as you eat the right amount of calories you'll lose weight

June 25, 2018


"... And if you fast it is better for you, if only you knew."
(Qur'an 2:184)

May 17, 2018


I am a diabetic. Will intermittent fasting work well for me?

May 16, 2018

Adrian Bryant

it'll work for anyone but you will need to consult your doctor first if it is safe

I have read that IF is safe and may help diabetics

May 17, 2018


Hi Adrian. I hope all is well with you. I was referred to subscribe to your channel last night and I did. Well, not sure where to start BUT... I have been on my journey with weight loss for a while now and on April 16th of this year I decided to try intermittent fasting. I broke my fast a few times the first week but after that I have been doing well, going to the gym and working out 4-5 days a week doing mostly cardio. From what I've been reading and seeing about IF, people are losing 5-8 lbs a week. Me? I've only lost 4.7 lbs. I am happy for the 4.7lbs down but I was thinking that being the weight that I started (245.4 lbs) would mean I would lose the weight faster. No? I also am watching what I eat via MyFitnessPal to help me count my calories. I usually east between 1200 - 1450 calories. There are days that I have eaten a little less but not much. Also I am 5'1. Please help me because I am discouraged and frustrated doing all I think is right with IF but not seeing the maximum results as people have mentioned. What do you think may be the issue here? Also there is nothing wrong with me medically to say that's the reason I am not losing much weight. I hope to hear from you because I really don't want to give up. I am trying to be healthy! Thank you. (I also sent this message to you on YouTube. Not sure which messages you check more frequently).

May 09, 2018

Adrian Bryant

losing almost 5 pounds per week is awesome!! (in my opinion) if you're not satisifed with how fast you are losing weight then do this

May 10, 2018


I'm searching for help. I was once fit and trim and beautiful. Now, today, I feel gross we helpless. From 170lbs to 237.4lbs.... And I hate it! I'm going to begin trying intermittent fasting starting now. The last I ate was approximately 30 minutes ago, so 7 p.m. This means tomorrow my breakfast/lunch should fall at around 1p.m to give me a 16 hour fast and then dinner at 6 to begin my fast again at 7 p.m.. Correct? Can you also tell me how to proceed with my fasting schedule? Still add 15minutes/half an hour gradually building to 20 hour fasts? Is it acceptable to fast for.longer, perhaps 22-24 hours? Want to be sure to make this work! Thank you for the information. This has to work.

April 24, 2018

Adrian Bryant


as long as you fast daily for 16+ hours the same time you're fine

April 25, 2018


I so badly am lost .
After losing 85 lbs I’ve been stuck in the 190’s for well over a year . This last month and a half I’ve been busting my ass working out 45 min - 70mins a day 3-5 times a week varying from 1400-1800 calories to see which results help and NOTHING , NOTHING IS WORKING . I can’t lose a pound for the life of me !!
I’m so frustrated about this what is wrong with me ?! I know a 29 y/0 woman should now weigh 191-198 lbs at 5’3” so why is my body refusing to lose this weight ?! A Plateau for over a year is ridiculous . My doc said blood works is fine . I’ve done intermittent fasting , counting calories , cardio , hiit , weight training . Ugh HELP !!!!!!

April 24, 2018


Hello. If I fast from 8pm to 12pm. That means I eat one meal at noon and my last meal at 8pm? Also can I work out in the morning at 6am and at 6 pm?

April 22, 2018

Adrian Bryant

yes for working out.

you can eat as many meals as you like during feasting period. just watch cal. intkae

April 24, 2018


Hi, I'm trying to lose the remaining 10lbs around my stomach and waist region. Following the 16:8 diet, about how many calories am I limited to and how many grams of protein would I have to consume per day if I wanted to lose it in the next month or so? I weigh 125 and am 5'2. Thanks!

April 15, 2018

Adrian Bryant

i dont know. calorie intake is something you need to discover thru trial and error.

start off with less than 1800 and check every 3-to-7 days and adjust according to the results you get

April 15, 2018


Hi Adrian,

First, thanks for your helpful knowledge. I workout (elliptical) in the evenings around 8pm. If I eat an hour before my workout, can I start my fast right after that meal (i.e. I won't eat anything after my workout and instead go straight to sleep...of course after a shower :)

Started this diet today: 5'9" - 175lbs - Female

April 12, 2018

Adrian Bryant

yes. that's fine

April 13, 2018


Hi Adrian,

I am 27 yrs. old and I weight 170lbs 5'0ft TALL (lol) I want to drop at least 15 to 20lbs by May 5 which gives me roughly 25 days. I am going on a girls trip with my best friend and I just realized I can't fit a size Large anymore either that or the clothes ran small. Any tips to help me out I am going to follow all of the tips I've read on here already.

Thanks in advance..

April 10, 2018

Ariel M

I started a 16:8 IF 12 days ago and doing it religiously. I lost around 3 lbs already and really feel the improvement on my body generally. Just wanna ask some tips or piece of advise on what to eat during feast period. Is the Stevia or honey could be an alternative to sugar?

Thanks and regards,

Ariel M

April 06, 2018

Adrian Bryant

see this its not WHAT but HOW MUCH you eat

April 06, 2018

Edwen Villafuerte

Okay first of all 900 cal is so low, you weight 234 Pounds and workout , you should be eating at LEAST 2000 Calories

April 04, 2018



I've lost weight before...80lbs in 5 months, but after my brother died from colons cancer at 43, I became depressed and gained it all back. I know he wouldn't want this for me. He was my biggest cheerleader. However, I'm finding it hard to get the weight off now that I'm 43. Is it possible for me to lose at least 35-45 lbs by May 25? Before I was on a paid program, but want to try it without shakes. Thanks for your help.

April 04, 2018

Adrian Bryant

it is but after the intial quick weight loss your rate will get slower depending on how overweight you are now,

use 1 of the plans here

April 04, 2018


How Many calories shall I consume on a 16:8 and I am 5.6.5 @217 lbs

March 30, 2018

Adrian Bryant

start off less than 2000 and adjust from there

March 31, 2018


adrian u have shown me the light and its all so simple.i owe u so much gratitude.i have been I.F. mon-fri from 10:30pm-2:30pm.
I have recently been adding hours to my fast now i am concerned that maybe i should take some multivitamins?

March 26, 2018

Adrian Bryant

you'll only need MV if your calorie intake is VERY LOW but regardless is good to take them anyway

March 27, 2018


Hi! So, I discovered intermittent fasting from your website and I started 5days ago, I've lost 12lbs so far. For the past two days I haven't loss any weight, I think I've plateaued. I fast for 18- 20 hours and then I only eat fish, veggies and green smoothies during the 4- 6 hour window. I'm only taking probiotics and enzyme supplements, I'm going to add Krill Oil to my regimen today. Any tips on how I can lose more weight during this fast? I want to lose 10 more lbs in 10 days for a wedding that's next Saturday. Thanks for all your help!!! You are awesome!

March 22, 2018


I want to lose 14lb in 1 week help me plz

April 11, 2018


I need to lose from 220 to around 185 by June and continue on to my goal of 155 beyond that. Not sure if June is realistic but for a 54-year-old heading into menopause but after reading all the comments, I think it is worth a try. I would like to see what you offer on your video since you have so much information on this website. Wish me luck! I'm going to miss my daily glass of wine I must say. Thanks for all the info, kind Sir.

March 19, 2018

Adrian Bryant

go here to use my DVD free for 6 weeks

March 19, 2018


Adrian, 3 questions: When I order DVDs how many payments of $37 Will I be charged? Is there special equipment needed for workouts? Is wine/alcohol a no no?

March 20, 2018


How much time do I actually need to burn 23 lbs? I usually try to eat 1200 calories a day, but I can't always do it..I also do IF(16:8), run for 20 minutes 3 or 4 times a week and drink 2 L of water a day. I don't know if it helps you, but I am a 16 year old girl and I am 5'6" tall. I am trying to lose 23 lbs untill July and I'm scared I won't make it

March 15, 2018

Adrian Bryant

it depends on how much you weigh that determines howfast you will lose

March 16, 2018


I weigh 147 lbs

March 18, 2018

Adrian Bryant

you'll make it at a rate of 8-10 pounds per month

March 18, 2018


I just wrote you this is Tee that went from 200 to 133 just wanted to add I’m 25 yrs old 5’5

March 07, 2018


Hello Adrian. I’m a female that started at 200 lbs.. over a year I’ve been eating clean with slight exercise at home but I didn’t use the gym. I now weigh 133 lbs but I still have lower belly fat that I can’t seem to get rid of.. With my shirt on I have a skinny look but without you can see I have a belly (skinny fat) my waist is 32 and Lower belly is at 35.. what can I do to get rid of this stubborn belly fat?? Thaml

March 07, 2018


Hello I'm 26 years old 5'1 and 145 pounds I would like to lose 15 pounds I am currently fasting for 7 days in on day 3 which I have lost at 2 pounds in the three days but im trying to speed up this weight loss process I work out 45 min in the morning and 45 min after work 6 days a week...what can I do to see better result

March 01, 2018

Adrian Bryant

heres 19 ways to speed it up but at 3 pounds in 2 days that is fast enough

March 01, 2018

Sarah sami

Can I take fresh orange juice during 20 hr fasting?and how about tea with milk also?

February 28, 2018

Adrian Bryant

NO. fasting means no calories.

February 28, 2018


I attend boot camp for about 45 minutes 3-4 times a week at 7pm. Should my eating period be from 12:30pm to 8:30pm so I can have a meal or protein shake after work out? Or would it be better for me to eat from 10am to 6pm and do my workout while fasting?

February 27, 2018

Adrian Bryant

either one is fine. there is no magic protein time

February 27, 2018


Hi Sir
I m from India. I started if before month, i lost only 4 lbs in a month. I eat less but no workouts because i m asthmatic so breathtaking problem if i do more exercises so just walk half an hour normally not fast. Is this intermittent fasting safe for asthma patients? I do 16:8
Please help

February 23, 2018

Adrian Bryant

it should be safe but ask your doctor to be sure

February 24, 2018


Hi Adrian, I am a 17 year old girl and am trying so hard to loose weight. For about a week, I have been doing IF. I eat from 12-7 everyday. I only eat two meals a day, and I am not starving myself I promise. I really want to give up right now. I weigh about 165 right now, and am 5’3”. I think at about 130 I will be normal weight. Is there anything else you can possibly help me to speed this up ot just anything at all? Thank you

February 22, 2018

Adrian Bryant

what is your workout like?

February 23, 2018 en Espanol
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