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

Adrian Bryant
1-60 of 2048 Comments

Hi Adrian,
I have been doing IF for 1 & half month for 16-18 hrs depending on my schedule and I was able to loose 8 lbs. my lower my has never been so flat in past 6/7 years.
BUT I stopped losing weight since last 2 weeks, so I stopped doing IF for last a week and my tummy looks same as before and I gained 3/4 lbs back. I am trying to do IF again but I cannot, because I’m getting constantly hungry. I used to start Fasting at 7pm & & break at 11/12pm next day. But My new job schedule is from 5:30, so its hard for me to wait until noon. I tried a different schedule from 4pm to 8am but I get hungry at night, so it didn’t help me either. Please help me.
1) how should I schedule my fasting accordingly?(my work schedule is 5:30am-12:30pm)
2) what should I eat as my last meal so that I don’t get hungry until breaking fast?
Different question:
3) I started taking both whey protein & casein protein. Do you think I can have both on same day & every day? Or only on my bigger butt workout days?
I know its too many question but I would really appreciate your answer. Thanks

November 06, 2018

Adrian Bryant

in your case I dont think IF is a good fit for you and your lifestlye. maybe a more flexible diet like this

November 06, 2018


I sent you a pretty lengthy email, in hopes that you may be able to help me to kick start my weight loss after a 3 month plateau! Any advice you may have would be great. I sent you what I am currently doing. I look forward to hearing from you soon!

Thank you for having a public page that gives such great advice!

November 01, 2018

Adrian Bryant

Got your email. with the info you gave me you shouldn't have any current problems with losing weight but, IF will help speed things up

November 01, 2018


I've tried Intermittent Fasting in the past and experienced great results! I lost 50 lbs in 5 months and it was easy. That was when I was 26. Now that I'm 43, I tried it again and all I lost was time. I gained 4 lbs, in fact. What am I doing wrong?

October 30, 2018

Adrian Bryant

IF does work (you have personal proof of that) but the gaining of 4 pounds could be due to muscle (so what was your workout like) and/or... do you know your calorie intake

October 30, 2018


I am tired of being this fat girl who gets picked on all the time. I was pretty until I gained all this weight. But I am going to change and get ready for summer! Currently 170 lbs but I will be 44 lbs less after this.Well I hope 😝😊

October 26, 2018


Hi I just started OMAD or 24-HIIT fasting. But I found myself eating more calories than eating 3 meals a day, I used to eat around 1300cal per day but now around 1500cal. I wonder if I’ll gain weight this way. I read some articles and they said if I start eating at dinner time, I should just eat the amount I usually eat for dinner like 500cal. I wonder if that is right.
By the way I eat no more than 30g carb per day. I mainly eat fat. And cook dinner every day. Work out 5-7 days per week. I’m 166cm, 47kg

October 12, 2018

Adrian Bryant

only 1500! it's impossible to GAIN weight on that low and even if you did it wouldnt be no more than 5 pounds.

your body's metabolism burns at least 10-13 calories per pound you weigh

October 13, 2018

Sam alsheikh

Hi Adrian,

Can i drink coffee with creamer while fasting?

Thank you.

October 10, 2018

Adrian Bryant

no. ZERO cals during fasting

October 11, 2018


Hi adrian, my height is abt 5'5ft and i weigh about 202lbs.I would like to lose my weight by working out as i live in hostel and also unable to follow diet.I used to follow my calorie tracking using Healthify app but stopped now.. Could you please recommend me to what workout i should do . I would like to lose 6-7 kgs for the first month .I am following your videos but i am confused which one to follow..I followed your 5 lbs in a week video for a couple of days and felt like burning fat and now i am seeking for your suggestion
Thank you!!

October 08, 2018

Adrian Bryant

simply do HIIT workouts based on these tips whether they are mine or someone else.

October 08, 2018


Hello Adrian,

I’m a 36yr old female 5’6” 163lbs currently. I really need to lose around 20 lbs by Oct. 20th, eeek that’s 17 days! I’m in a wedding and I bought my dress in June when I was at my normal weight of 140 lbs. My habits eating and activity wise really have not changed. I’ve noticed the weight gain everywhere, but especially in my stomach and breasts. Which is the real problem as I can’t get the dress zipped up the last 4 inches or so right now. What do I do? Please help me!

October 03, 2018


Hi Adrian!

I am 25 years old 5’1 and 168 pounds I am getting married in 8 months and sooo scared I won’t drop this weight! I have tried to diet eating 1200 calories a day plus working out and so far I haven’t lost 1 pound yet and I’ve been doing this for weeks now :( I am starting to feel so discouraged! What should I do so I can start losing this weight? Intermediate fasting or which workouts would you recommend? I’m so worried about my wedding dress not fitting :(

September 29, 2018

Adrian Bryant

how do you track the 1200 b/c off of that alone you should have lost ewight

September 30, 2018


Hi! I track it with my fitness pal but I haven’t lost anything yet

October 01, 2018

Adrian Bryant

then you need to double check that or better yet... eat different foods adding up to 1200 or less

October 02, 2018

Jenia Johnson

Dear Adrian, I'm back after several months off on again off again tries. I actually did lose a total of 12 lbs. I started out at around 152 lbs and within a month & a half I was dropped down to 140! I was so happy... But unfortunately I over did an exercise routine of yours so badly I was unable to walk without pain shooting up my legs. ABSOLUTELY NO FAULT OF YOURS! I am the idiot for getting so excited about losing weight I got the attitude of " the more , the better" I advice to anyone don't ever over do anything cause it will have repercussions!! Long story short - after the awful pain I brought on my body I gave up on everything! It took a while to gain the lbs back but unfortunately it is now the end of September 2018 & I'm not only back to 150lbs but more like 158!!! I have started back with Adrian's trusted program & I pray I don't give up or ever, ever OVER DO IT!! I will keep you posted!
Thanks as always, Jenia

September 26, 2018

Rita Meek

Hello Adrian, my name is Rita. I am 61 years old and just retired from 30 years of teaching! The last 12 years I taught 3rd grade! I have gained weight and become very depressed! I am 5'4" and weigh 208 pounds! Terribly obese! I have just been diagnosed with sleep apnea, and I take blood pressure meds! (And antidepressants) Please help! I use to be energetic and a lot of fun! I would love for my husband of 37 years to find me desirable again! Please tell me how I should start to see quick results! I would like to weigh 135 pounds, which is 73 pounds to lose! Is this possible? I am desperate!😧 but lack motivation! After reading your articles, I am ready to try! Thanks for hearing me out! Your guidance on how I should begin will be greatly appreciated! With gratitude, Rita from Mississippi!

September 22, 2018

Adrian Bryant

start here and use any plan except #7

September 22, 2018


Can I use milk and stevia in my coffee during the fasting hours?

September 08, 2018

Adrian Bryant

fasting means ZERO calories so actually the answer is NO to all of that.

overall its your calories that will determine your weight loss success

September 08, 2018


Hi Adrian. I hope you’re doing well.
So I had few issues with my weight loss and thought I’d ask for some advice and help. I’m female, 22, weigh 182 lbs at a 5’7” height.
I’ve been doing IF for a little over a month but my total weight loss is literally 8 lbs in a month. And recently I gained a pound and I don’t know what I’m doing wrong.
I take a 1200 calorie diet and I exercise. A lot. In the morning I have a cup of coffee and do a 1:30hr workout consisting of 2 HIIT workouts and a strength workout along with A 20 minute fat burning yoga. I open my fast at 2pm and stop eating at 8pm after 3 hours before sleeping I do another 1 hr workout. One HIIT workout and some cardio. Then I go to sleep. Acc to my calorie calculator I burn around 600-800 calories. I try my best to eat as healthy as possible but I’m seeing no results. I tried following all the advices I could find but I don’t understand what’s wrong. People are losing this much weight in a week. It’s very disheartening for me.
Please help me out!

September 07, 2018


I mean I just did my weight today and I’ve gained 0.5kg more.
When I started I was 86.4 went down to 82.9 and went back up to 83.5 all within a month. What am I doing wrong with this 18/6 diet or with my workouts. I’m so confused and demotivated

September 08, 2018

Adrian Bryant

8 pounds a month is great

but how are you tracking the 1200? also, its possbile you could have gained some muscle mass making you look slimmer even though it says you have not lost weight

September 08, 2018

Adrian Bryant

the going back up even though your calories was down was probably do to muscle gain (good thing)

September 08, 2018


I use MyFitnessPal for tracking the intake.
But I’m mostly unable to reach 1200 cals as I eat two meals and am full fast. I normally reach around 900 cals and someone told me this cause calories deficiency and may be the reason for the gain in weight. Is that true? Should I oncrease my intake?
I hope it’s muscle mass because I’ve worked hard for a while and finally changed my routine to this and saw some results only to bam, go back up.

September 09, 2018

Adrian Bryant

No. you can only gain weight or fat by taking in too much energy/calories.

The low calorie intake may lead to a lack of vitamins in your diet which may cause you to retain water weight

September 09, 2018

Sophia V.

Hi! I am an 18-y/o college student. Is it healthy for me to do IF of 16 hrs., 1 hr jog + ab workout, and a 1200 kcal diet (for the weekdays) or 1500 kcal diet (for the wkends cuz food at home is luv)?

September 01, 2018

Adrian Bryant

yes. but you'll lose weight mainly from the 1500 cal ALONE

September 01, 2018


I'm going to start this plan tomorrow. I'll post my results every month. Wish me luck

August 20, 2018

Adrian Bryant

good luck! but none is needed -guranteed results for FREE

August 20, 2018


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

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