The laziest way to burn more fat in just 14 hours than most people do in a week of regular dieting is

With intermittent fasting & When you do intermittent fasting…

4 reasons why fasting 14+ hours per day will help you burn 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 energy & metabolism because…

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

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

Fasting also increases your metabolism by releasing more HGH &…

4. Intermittent Fasting eventually eliminates your hunger & cravings so…

Fasting reduces cravings

This will absolutely cause you to lose weight faster because you'll end up eating less due to less hunger & cravings and when you first start intermittent fasting…

7 Intermittent Fasting Tips

1. How to start intermittent fasting

2. Best way to schedule your daily fast

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

Click to reveal more
example intermittent fasting schedules

But you can schedule your intermittent fasting anyway you want as long as you're fasting 14-to-20 hours and feasting 4-to-10 hours per day.

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

Usually most diets tell you…

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

See tip #4 here again but…

5. You can drink water and maybe coffee & green tea because…

The reason why intermittent fasting works is 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. Do a workout(s) 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…

7. Watch Intermittent Fasting 101 (If you hate reading)

Intermittent Fasting Works!

Intermittent Fasting = She Lost 124 Pounds

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

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

Lost 33 Lbs. Intermittent Fasting

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

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

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…

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 risk.
  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.

2 reasons intermittent fasting may not be for you

1. Your lifestyle or…

Your 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 for you and you really want to use intermittent fasting then you need to find a way to make fasting fit your schedule or…

You'll simple need to use one of these other fat loss plans

2. You have trouble gaining muscle or…

You're known as a 'Hardgainer' who needs to eat more than 2500 calories a day to gain muscle mass and in this case…

Trying to eat 2500, 3000 or more than 3500 calories in a short 4-to-10 period may be difficult for you (that is unless you use shakes & MRPs)

You may also want to see…

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1-35 of 1377 Comments


I love love love your website! You have answered all my problems for my husband and I both. Thank you so, so much!!

I have fibro and pcos and have constantly struggled with losing weight no matter how hard I work out or eat right. I am excited to try intermittent fasting, but I have a few questions:

1. If I fast everyday and then if 1-2 days in between I'm not able to fast, will I gain the weight back that I lost from the previous days?

2. Accordingly to your calorie calculator I should be consuming between 1200-1500 calories. I don't think I was normally consuming much more than that anyways, so should I try to eat less than 1200?

3. If I do eat less than 1200, will that put my body into starvation mode and prevent weight loss?

4. Any suggestions on a diet and exercise plan? I am 5' 1", 165lbs, pcos and fibro.

Thank you again!

February 12, 2016

Adrian Bryant

1. no. not unless you eat an insane amount of caloies

2. only if you are certain you were eating 1200 currently but you probably weren't

3. no. see this

4. this diet and this workout

February 13, 2016


Thank you so much for your very prompt response. I really appreciate your help, and I will try that diet and excecise plan as you suggested. With intermittent fasting how often do you expect to see a weight loss? My weight seems to fluctuate up and down every few days. Is that normal? Or is that just because of the Pcos? I know you said you don't gain the weight back, but I keep seeing my weight go up or down a pound or two every few days. For instance, I lost 2.5lbs just from my first day of intermittent fasting, I did it again the next day (both days for almost the same number of hours ~20hrs) and now I gained half a pound back, but I did not eat an insane amount of a calories. The first day I had 1180 calories and the second day I had 952 calories. So why would I gain weight back that quickly? And shouldn't I have lost more by the next day? Now I feel concerned that if I don't fast one day I will gain even more back.

February 13, 2016


Hello Adrian :-)..
Hope you're doing well..

I have some questions to ask.. Currently I'm following the same timings of urs intermittent fasting plan but I just want to know that can I eat fruits while doing intermittent fasting?? bcuz some people said no to eat fruits bcuz they contain sugar..
& can I eat white rice just little not too much.. Bcuz I m Pakistani & I think u know we eat all this type of things like biryani,pulao n simple white rice... & I m not really fat but just want to shed few pounds thats y I m following this plan :-)
So just 2 questions I wanted to ask..
Plzzz reply me I m waiting...
Thanks :-)

February 10, 2016

Adrian Bryant

you can eat those things during your feasting period. just make sure you are eating right amount of calories to lose weight

February 10, 2016


Thank u so much for replying :-) you've solved my problem
& yes I know about calories..
I always count it.. No matter what I eat :-)

February 10, 2016


hi Adrian :)!
ive come to a point where I don't know what to do and I'm intimidated just to start my weight loss journey. Ive lost 80lbs and over the last 4 years I have gained 30lbs of it back. I have to take control before its all of it. with that being said, I was wondering if u had some advice... I have to lose about 30-40lbs & tighten up. Should I start with just weight loss right now? fasting and a diet? any help or advice is much appreciated, thank you!!!

February 07, 2016

Adrian Bryant

depends on your schedule but look thru the plans here to see what is best for you

February 07, 2016


Hi Adrian,

What are your thoughts of IF while doing a lchf diet?

February 05, 2016

Adrian Bryant

you mean low carb high fat? if your goal is weight loss then it does not matter what kind of diet as long as you eat the right amont of calories to lose weight

February 06, 2016


Hi there Adrian, greetings from Portugal!
I have 44 yo 160 cm and 78 kg! I want to do IF, paleo diet, and weight training to try do lose fat and gain a little muscle in the mid time. My problem is i am a train driver an i work on shifts. I am struggling to do a plan in order to make a efficient fasting and make it work with my sleeping hours. Can you help me with that? When i work mornings it usually goes from 6/8 am till 2/4pm, afternoons usually from 2/4pm till 10pm/00 am and when i work at night usually is from 10pm/00am till 6/8am. As you can see i must do a lot of math... Another issue that i have is about my hypothyroidism and how IF might or not be done by me. Sorry about the long text. I thank you for your time!

February 03, 2016

Adrian Bryant

the only thing you have to do is to consistently fast 16+ hours a day and it does not matter when those 16 hours come each daily

February 04, 2016

Susan L.


I have been intermittent fasting for the last month (7 days a week) and I workout 5 days a week. Three of those days I do two-a-days, I complete a cardio video in the morning (burning a min. of 500 calories) and in the evening I get on the treadmill (burning a min. of 550 calories) and complete other exercises. I eat clean and only drink water (except wine on weekends). I am coming upon my fourth week and I have not lost a single pound. Are there any suggestions you can give me to jump start my weight loss or tell me what I may need to do or what I'm doing wrong? Thank you for your time.

January 26, 2016

Adrian Bryant

this is why

January 26, 2016

Susan L.

Thanks Adrian for the link, I will do harder intervals for now on. As far as food consumption, I track all of my progress on myfitnesspal, and it says I'm always under my calorie goal (normally by 1,000 since I burn a min. Of 1,000 calories with my workouts) would it help if I were to eat more calories or should I keep my calories intake low? (The app predicted I should eat 1800 calories a day) should I meet that or always be under that?

January 26, 2016

Adrian Bryant

no, actually the lower you go on calories = the faster you will lose weight but the problem that may arise is that you will be hungrier and have morre cravings the lower you go but on 1000 cals alone you should lose weight

January 26, 2016


Hello Adrian,

I have a couple of questions for you. But first here's a bit of back story:

I'm 5'5" and currently I weight 199.6 lbs. No history of medical issues except for allergies (dust & pollen) I was 204.5 lbs 5 days ago (just by eating right and I worked out once). I want to get to 145 lbs FAST.

Would IF and your F*ck Being Fat workout work for me?

Now, before you answer that question I wanted to let you know that my schedule is... different. I work 3:30pm till 12am. If I followed your sample schedule would this work?: Finish last meal at 1am, go to bed at 4am (fasted for 3hrs), wake up at 12pm (fasted for 11hrs so far, right?), From 12pm till 5pm (that's only 5 hrs awake fasting), and by 5pm I would have fasted a full 16hrs. And of course eat between 5pm-1am.

Is that okay?

If you think the workout would do me some good I would fit that in between 12pm-3pm while fasting. I know I would need to consume 1200-1800 cals. Which would you think works best?

Sorry for being so long-winded.

January 21, 2016

Adrian Bryant

your fasting schedule is ok

the workout sched is also ok

1200-to-1800 should work for now and you'll need 1200-1500 or less as you lose weight

January 21, 2016


Thank you so much for answering :)

January 22, 2016

Debra Richard

I weigh 165.8, I wood like to weight at120,so should I take in 2000 calories a day's for 56 days now

January 19, 2016

Adrian Bryant

you can try 2000 calories but in the long run you may have to try 1500-to-1800 or less

January 19, 2016


Hi Adrian,

I've been looking over your site trying to find the best weight loss plan for me and I am interested in using IF to lose 20 lbs in a month or less. I am a F, 5'1 and I weigh 175 lbs, just now starting to workout everyday. My long term goal is to loss 30-50 lbs. As long as I hit my calorie intake of 1348-1762(between my feasting time of 11-8) I should be able to lose the weight using IF? Or should I use another weight loss method? I usually don't eat breakfast anyways, so that's why I am thinking IF will work for me. I guess I just want to be sure I am on the right track.

December 30, 2015

Adrian Bryant

go here to find the best plan for you because IF is a dieting trick that you use along with any weight loss plan

December 31, 2015


can i do intermittent fasting plan with quick weight loss?for reunion pl tell me how many weeks.I'm 94 kg with 5.2" heightcan i cont intermittent fasting by eating 1500 cal/ day? pl tell me how much protein i needed during quick plan as well as later also.suggest me good source of protein for vegeterian.

December 17, 2015

Adrian Bryant

at your weight and height, yes you can get fast weight loss with IF or any other kind of plan

December 17, 2015


I have PCOS & am looking at doing the IF diet. However everywhere I hear and read says PCOS sufferers should stick to small regular meals every 2-3hrs to stablise blood sugar levels, where as IF theory is the complete opposite. I would like to know your thoughts in my situation pls

December 16, 2015

Adrian Bryant

Im not a doctor but IF keeps BS levels stable all during the fasting period and BS will only spike very high only if you eat a lot of simple sugars during your feasting period

December 17, 2015


Can bodybuilders do this intermittent fasting

December 15, 2015

Adrian Bryant


December 16, 2015


Im 15 and i just wanted to know if you would suggest intermittent fasting for teens. I know some people say that it stunts growth for people under 20 but others say it doesnt. Whats your opinion on it, is it safe for teens?

December 10, 2015

Adrian Bryant

no, intermittent would not stunt growth nor do I know of any studies that even suggest that

December 10, 2015


You dont know of any studies that would say that it stunts teenagers' growth, or you dont know of any studies that would suggest it for teens?

December 10, 2015

Adrian Bryant

no, have you tried searchng for any

December 11, 2015


I want to exercise while fasting, but I only have time in the morning, can I run like for 30 min and then have my 1st meal after 4 hours? I wake up at 6 and i break if at 10. This is my first week. Thank Adryan

December 10, 2015

Adrian Bryant

oh yes.

December 10, 2015

Incorrect please try again Created by Adrian Bryant

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