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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1-35 of 1808 Comments


I read the below else where
Can you let me know if you techniq works well

If you starve yourself, your body will burn muscle for energy – NOT fat. You’ll become skinny + fat.

July 27, 2017


Hi Adrian
I would like to ask u a specific question
I am zumba teacher and I teach 2-3 classes a day
Is 18/6 fast perfect for me ?
Thx veraxxxx

July 03, 2017

Adrian Bryant

its a good fat loss strategy but I cant answer if its perfect for YOu. ONLY YOU can answer that thru trial and error

July 05, 2017


I am really trying to go without my coffee in the morning since my fasting isn't over. I do cream and sugar total calories 120. My question is will this break my fast?

June 30, 2017

Adrian Bryant

yes, anything with calories will break-the-fast

June 30, 2017


Hi Adrian
I am 27 years old , 5-7 height and 70 kg weight . The only fat I have is my belly and I want to cut it . I have been in Intermittent fasting before for 20 days and its easy for me to transition . I want to know what diet should I follow as high fat low carb ? Other question is I work in medical so I can not go to hospitals (work starts from 11 AM) empty stomach so what should be my best 16 hours . I will do HIIT in morning empty stomach .

June 30, 2017

Adrian Bryant

the best diet is simply to eat the right amount of caloreis to cause belly fat loss and as for the 16 hours that is something you need to work out that is best for you

June 30, 2017


Hi Adrian,

I am 31years old. I go to school every 8am to 12noon, mon-fri. And after school I go to gym m-w-f. Could you recomemend me a feasible schedule with intermittent fasting? Thanks.

June 22, 2017

Adrian Bryant

not for you I couldnt b/c that's something you need to epriement to see what works best for you but...

How about you skip breakfast and start your 8+ hour feasting period at school lunch?

June 23, 2017


I'm rahul sharma
weight:80 kg

I want to lose about 25 kg with in 6 months.
How many calories can i burn doing 10 min jumping jack 4 times in a day?
i will consume 900 cal

1)How long it will take to lose 25 kgs if i do workout as i mention above n 900 cal

2)another question is that i have heavy legs what else i can do to to make it slim..

Reply please

June 21, 2017

Adrian Bryant

1. not long b/c of low calories

2. as you loseweight the legs will get slim

June 22, 2017


Hi Adrian....

Great great site. So grateful.

So I started intermittent fasting a week ago and so far down 4 or 5 pounds. I have an issue though. I cant seem to get enough cals in for the day without cramming. By the time I eat at 2pm, i really dont feel hungry again. Around 8pm i'll have some tea but that's about all i feel for. So I'm under 1000 cals now. Probably 800 or less (I know that's not good, dont want to starve) I work out 50 mins to 1:15 in the mornings on empty (no weights yet). How do i increase cals without trying to chuck everything down to catch up?

*its 5:15 PM and ive (since 2pm) had two medium slices of avocado, a handful of steamed mixed veg (packaged), some raw cabbage and curried mutton (cooked in cold pressed coconut oil). About 5 ounces. Oh, also had two small cups black coffee around 11am --no sugar. Pretty sure that's not over 1000 cals yet (I'm supposed to eat around 1,690 cals to lose weight according to the calculator on this site).


June 19, 2017

Adrian Bryant

then good for you! the less you eat = the faster you lose weight and see this to ease your fears

June 20, 2017

FeeFee I overdid it today. I've gone about 1600 cals so far. I did cardio for 50 mins this morn on empty. I had two scoops of rum and raisin ice cream after lunch. Lunch (breaking my 16 hour fast) was a medium slice of avocado; four ounces of mixed veg (packaged); two small chicken legs fried in cold pressed coconut oil. Been having water all day.

Think I did much damage?

June 20, 2017


*edited to say by "so far" I mean up to 6:30pm. So my fast resumes now.

June 20, 2017


Im on LC by the way (trying to stay below 100gs) Im sure i went way over that today:(

June 20, 2017

Adrian Bryant

you only do damage as far as weight loss is concerned only if you eat too many calories

June 22, 2017


hi sir,i m female 24y 5'1height 80 kgs want to lose 30 kgs in 4 to 5 month first question is it possible ?and second question what i have to do for it???mean recommend me diet and workout plan please..,waiting for ur reply!

June 17, 2017


H Adrian, I work at night 11pm-7am. What should my fasting schedule look like? Thanks

June 13, 2017

Adrian Bryant

that's something you need to work out what is best for you. If your job is high stress then you may want to sched your eating window while at work

June 14, 2017


Hi this will be my schedule when i start to fast.

6pm-10am ( 16 hour fasting )
3 times a week
also will be doing 30 mins weight lifting and 30 mins around 11am ( just woke up and ate )

Question: how many calories or about , should I be eating during my feasting time ?
Age 21
Height 4"11
Weight current 119
GOAL 105 in 30 days (14 lbs)

Thank you (:

June 01, 2017


Hi, great site!!
Just had a question about IF. I've managed to move from 154 pounds to 135 after maybe 5-6 months now. My PBF has reduced as well and is 30. Despite losing weight however, I see my tummy had budged only barely. I've always had a lot of belly fat! Big tummy! And my main purpose to lose weight was to just lose my tummy, even though I know spot reduction isn't possible, still kinda disappointed. Just scared I'm going to lose more weight but will have the same tummy size. Anyways, I wanted to try IF but I remembered you stating in your blog that it should be done usually only when you have your last couple of pounds to lose because you lose fat all over your body. I'm already noticed I'm losing a fat around my chest and I absolutely do not want my sizes to get smaller, so do you think it's a good idea I go ahead anyways with my current PBF? Will I lose more of the breast fat if I do IF as compared to continuing on my gradual weight loss Program now? My main focus is to lose my belly fat, retain the other curves (breasts) and resolve my pcos. (Has improved drastically) thank you so much

May 30, 2017

Adrian Bryant

do this to lose weight and maintain curves

also: belly, hip and thigh fat are always last to go

May 31, 2017


hi i m rahul from india
i have a question hope so u will b able to ans i saw ur video namef lose 30 lbs in 30 days ..i guess that workout will birn approx 500 cal ...if losing n gaining weight is about cal in n out so 500*30= 15000 which tell we can just burn 2 kgs so how can u say 30 lbs..plz answer

May 26, 2017

Adrian Bryant

see this - how fast you lose weight depends on lots of factors

May 26, 2017


hey sir, i m rehana 23.5,1 81 kgs
i have two questions

1.I want to lose 30 kgs much long it will take if i do intermittent fasting 14 hrs along with 30 min jumping jacks daily and 30 min walk

2.second question is that i make this schedule do u thing i should start from this schedule..leme tell u as my activity is almost 0 just lil bit work of home thats it...plz suggest me ...ill b waiting

May 26, 2017


23 yrs 5'1height 81 kg bmr is.1493

May 26, 2017

Adrian Bryant

1. at least 3to4 months

2. that sched is fine as long as it fits your lifestyle

May 26, 2017


hi sir
i want to discuss about my problem i dont know y i m gaining so fast like on sst i weight myself i was 80 today i did i m 81.1...plz tell me the reason y i m gaining so fastly..i m so depressed help me...what mistake i m doing that i m putting weight so fas

May 29, 2017

Flavio salmone

I just started this on the 15th of may 2017, i feel fine, the only question I have in that 8hrs feed time, what to eat idk, also my coffe i have it with milk and sugar, advise anything thanks

May 25, 2017


Hi Adrian,

I am 32 year old and 5'2'' with 145 lbs. I want to lose 20 pounds. Its been a month that I have been exercising regularly(HIIT, other cardio, calorie intake max 1200-1400). Calorie intake includes mainly veggies, protein and good fat. Also I sweat too much while exercising. I normally drink at least 2 ltrs of water daily. But since then my scale didn't move from that figure. This is so disappointing for me. I am not going to quit until I reach my goal. I have been doing my best, not cheating at all but I m really disappointed for not seeing any results so far. I am thinking about intermittent fasting. But the problem is my head starts aching if i stay hungry for long time. Is there any alternatives to that so that I can reach my goal.

Please help


May 18, 2017

Adrian Bryant

how do you track calories

May 19, 2017

Incorrect please try again Created by Adrian Bryant

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