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 1691 Comments

Hi Adrian

I've been intermittent fasting from 6:30pm until 11am for the last 8 days,
I have gained 2lbs since I weighed myself 8 days ago, and gained half an
inch on my waist! Should this be happening?

I'm worried because I have exactly 21days to my holiday and really want to
lose 10lbs and quite a few inches from my waist and thighs. I'm doing a 7
minute HIIT workout every morning and eating quite well, oatbran; avocado
chicken and boiled egg salad then sweet potato broccoli carrots and beef or
chicken leg.

Please help me. I really need to burn the fat. I'm also doing some gluten
workouts from your videos. Am I doing something wrong?

Hope to hear from you soon

Thabi ( UK)

January 21, 2017

Adrian Bryant

what is your ovreall calorie intake

January 22, 2017


Hi Adrian

I've would say an average of 1400, I find it have less on most days though.

January 22, 2017

Adrian Bryant

are you sure or just guessing. how do you track calories

January 22, 2017


When does the fasting period begin? When I wake up?

January 21, 2017

Adrian Bryant

not usually. did you see the sample schedules

January 22, 2017


Hi Adrian

I have hypothyrodism and I take synthroid. I have always been 160lbs but now with this , I have gained weight and feel frustrated. I need to lose 20lbs to get to at least 160 again. I have a busted knee so certain exercises are off limits for me.
Help me please

January 19, 2017


Hi Adrian,

I have come across your website that course my attention. I struggle with my weigh all my life. Most people like to say I am skinny but eventually I am not cause My body store a lot of fat and cellulite under my clothes. I am medium frame but most the problem area is my tight, lovehandle, my arms and my legs that always bother me so much. I have tried every diet counting calories or fasting with water lemon juice. Even Hcg diet it work for awhile later not working all the weight that came off during Hcg later come back double and my emotions was torn cause diet so hard. I would like to lose 15-20 lbs and interesting to start IF diet but I do not know how to begin with cause do not know what the restrictions of IF that requires what to eat and not to eat. Can you please help me to start my journey of IF diet. Thank you

January 18, 2017

Adrian Bryant

you use this diet with intermittent fasting. intermittent fasting really isnt a diet but more of a eating schedule designed to help you burn more fat

January 19, 2017


Hi Adrian I'm hoping to start my IF this Sunday and try it for 3 weeks along with your other diet recommendation. I build muscles very fast so although I'm not extremely overweight, I am thick. I hope to be able to post before and after pictures in a month.

January 13, 2017

Adrian Bryant

cant wait to see your results

January 13, 2017


Hi Adrian !... this is my second week of intermittent fasting. I am a trucker and need to lose 40 Lbs in order to catch my ex-shape. I diagnosed as a diabetic (type 2) and I asked my doctor if I can take my pills with my meal and rest of the day I will be fasting he said o.k. so my question is; as I have indicated I am a trucker my fasting schedule is 4 to 6 am giant breakfast with my diabetic pills then start rolling on highway coffee and 4 bottle of water everyday and 1 banana or pear around 1;30 - 2 pm then nothing till next day breakfast. So this is my schedule do you think is this a good schedule? 1 banana or pear is o.k. daily or is that better to cut down those as well? Also I lost around 10 Lbs in my first week but second week is not as lovely as the first one I lost so far 2 Lbs since this Monday so do you think banana or pear affects or my metabolism got crazy? I thank you so much for this lovely website. I will share as many people as I can. Happy new year everyone

January 12, 2017

Adrian Bryant

dont really understand your schedule but as long as you fast for at least 16 hours a day.

weight loss is always fast the first weeks or months and then slows down.

why only a pear the whole day? see this diet you can combine with intermitent fasting

January 13, 2017


Hi again so basically my schedule is 6 am breakfast everyday during the day 1 pear or banana .... 4 bottle water 2 or 3 222ml diet Pepsi so that was my schedule thanks again

January 13, 2017

Adrian Bryant

if this is something you can realistically stick to for a long time (which I dont think you can) then go for it but I strogly suggest you go with more claories in the link i gave you for long term success

January 13, 2017


Adrian thanks for your respond first of all,,,, so I will try at least with my way so if I cant stand I will turn into your plan because once I started to eat I don't want to stop so my in own plan I don't take any food for me for lunch then I keep going with 1 banana or pear also mini can diet pepsi suppresses my apetite so I will keep trying my own and I will see how long I will be able to stand. I again thanks so much for your respond and this website..... God bless u

January 14, 2017


Hi Billy,

diet pepsi doesn't have sugar but it still raises insulin. The higher your insulin the more your body stores fat. Stevia is one of the only sweeteners that does not do this. Even though diet drinks don't raise blood sugar they do raise insulin.

January 16, 2017


Thx Dustin for ur info

January 18, 2017


Hi Adrian! !!!!
Please help
As I mentioned in first week I lost 10 lbs but since then everything stopped after I talked to you I changed my diet .... now I eat my breakfast 6 am and couple sandwiches till 10 am and my fasting starts 10 am till next day 6 am to my breakfast meanwhile I do drink plenty of water and coffees also 3 mini diet Pepsi (222 ml)×3 there is no change please help me out man thanks for your time

January 18, 2017

Adrian Bryant

how many calories are in those sanwhichces? you should be losing fat off your diet alone. Is the coffee zero calorie?

January 18, 2017


sandwiches are around 200 cal and I eat 2 or 3 a day just swiss cheese and sausage in it with brown bread ,,,,,coffee is totally sugarfree because I drink with stevia not even splenda or something I don't consume sugar :-) bur still nothing different Adrian I cant lose weight

January 18, 2017

Adrian Bryant

are you keeping a daily log of your calorie intake? can you replace all the sodas and maybe even coffee with water?

for the sandwhiches do you personally make them or order them? either way make sure you are getting the right calorie info

January 19, 2017


Hi, please help!
I'm a 5'6 female weighing 280lbs, I'm considering the 23hr fasting diet daily. How many kcals should I eat during my one hour "feasting" period? Also will drinking black filter coffee in the morning affect the fast? How much weight can I expect to lose in the first 6 weeks, if I walk one hour a day, every day?

January 12, 2017

Adrian Bryant

why not start off with 14hous working up to 16-to-20 with a 1200+ calorie diet?

ZERO calories will not affect it.

at your weight you can expect rapid weight loss no matter what type of plan you use. the more you weigh - the faster you will lose weight

January 12, 2017


I'm 5'5 weight 272 need to loose 117lbs how many calories you think I should eat a day and how my time should I exercise

January 12, 2017

Adrian Bryant

use this workout and this diet for those answeers

January 12, 2017


Hi Adrian,

Thank you for all this helpful info, I am hoping for a bit of clarification about drinking in the morning while your fasting.

You've advised that's it's ok to drink water, green tea etc first thing but that is technically breaking the fast isn't it? Just after a bit more clarification on drinking first thing.(adding lemon and ACV to a water yes it's extra calories but does it stop/change the body fasting?)

I am supposed to drink epsom salts first thing, and I add about 60ml of cranberry juice to it as its disgusting. I know that's a small bomb of sugar but how will that affect my fasting till lunch time goals?

January 08, 2017

Adrian Bryant

its only breaking the fast if it has calories in it. some coffee is ZERO calorie but VERY low calorie drinks (and not consuming lots of servings is breaking the fast) but the tiny bit of cals should not ruin your weight loss dreams

I personally drink water during my fasting period.

The lemon and ACV will break the fast but the low calories should not ruin your goals but also... there is nothing magic about ACV and lemon.

Just save the ACV, cranberry etc for your feasting period

January 08, 2017


Hi! I'm 5'5 and weigh 151 lbs. Which now means (according to my BMI) I'm technically "overweight." Given my height and weight, do you think this will work fast for me? Im aiming to lose at least 15 pounds in 4 weeks.

January 06, 2017

Adrian Bryant

yes, you'll probably lose 5 in your first week

January 06, 2017

Ahmed Khan Rajput

Dear Adrian Bryant
I am 43 year old man, having height 5'-6" and weight 105 KG.
I am starting intermittent fasting 23 Hours. I only eat a lunch at 1:15 PM (1 and Half wheat bread) then after this no dinner and next morning no breakfast. then at 10:00 AM take a cup of milk pack tea (also add 1 tea spoon sugar). and then again at 1:15 PM take lunch.
I am working in a office from 8 AM to 6 PM and whole day no walk no doing other workouts.
I am also patient of York acid. (usually pain in both foots)
Now please tell me that can i reduce my lot of weight in this method.
Waiting for your response.
and thank you so much for making this wonderful site.

January 05, 2017

Adrian Bryant

you'll certainly reduce a lot of weight fasting 23 hours a day and eating 1 meal a day but the question i have for you is how long can you seriosly maintaint that before you gain back all the weight you lsoe

January 05, 2017

Ahmed Khan Rajput

i will maintain 23 hour fasting till the my goal (initially 75 Kg). so please advise me which is the best way in my case.
Andrian Bryant when i feel hunger then i drink water only but no eat any other thing.
but now i worried when i reduce weight then after this what can i do to maintain the desired weight.

(and by the way Thanks for reply)

January 10, 2017

Adrian Bryant

then why not simply start with a 16 hour fast or less or smething you can realistically stick to

January 10, 2017

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