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!

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!
Chris

Intermittent Fasting for a smaller waist

I just want to thank u for NowLoss.com. 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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1-100 of 960 Comments
Govind

Hi Adrian

I have recently added intermittent fasting to my weight loss routine. What I wanted to ask is this:

Can the 14+ hours of continuous fasting be organized in any way? I prefer to have a breakfast and skip dinner.

Basically, what I do is, I have an evening meal at 5 pm or 6 pm and I work it all off through cardio and don't eat dinner. The next meal is breakfast at 8 30 am the next day.

Cheers
Govind

January 29, 2015

Adrian Bryant

you can as long as you fast for 12+ hours a day

January 29, 2015

Jason

I'm 5'7. 180 pds 19% body fat. Looking to get really lean and down to 12%. Currently doing 16 hr fast and averaging around 2000 cals a day. Working out 3 to 4 days a week doing circuit training and some compound exercises but still very hard shedding weight. Any advice. Been working out for a yr and fasting 2 weeks now. Getting frustrated!

January 28, 2015

tom

I'm pretty much maintaining my weight right now since I did my weight loss goals but is a 4 hour eatting window bad/dangerous for maintaining weight? I fast pretty much to 14-17 hrs a day

January 28, 2015

Adrian Bryant

no, the only thing BAD for trying to maintain your weight is eating too much or too many calories causing you to gain weight

January 29, 2015

Adrian

Does weight lifting speed up your metabolism?

January 27, 2015

Adrian Bryant

a little by increasing muscle mass

January 28, 2015

tina

Hi,

Im 5'3 and weigh147 lb. I want to lose about 15-20 lbs in 3 weeks. Is the fasting with 45 min cardio going to help me achieve that In the 3 week period of time?

January 27, 2015

Keyahna

Hey , I'm 5'7 and I weigh 167 pounds I want to lose twenty pounds and keep it off. How long do you think it would take for me to see results if I follow this plan and do HIIT also ?

January 26, 2015

Adrian Bryant

generally you should expect to lose 10 pounds every 4-to-6 weeks but of course your first 10 will probably come off faster than that with your last 10 taking a little longer

January 28, 2015

Aaron mares

Why do people weigh there're food?

when they can just count calorise??

January 26, 2015

Adrian Bryant

it's the same thing. some foods have a certain amount of calories based on how much they weigh

January 26, 2015

frank gomez

Question!

I have a six pack but why when I eat my belly looks kinda bigger?

Does our stomach get big if we eat a lot? I'm speaking like around 2300

January 25, 2015

Adrian Bryant

depends on what you eat. if you ate lot of carbs and salt you will temporarily become bloated

January 26, 2015

Dewayne

Yo my boi!

I intermittent fast for about 15 to 16 hours a day and stay at 2000 calories or around 1900 but I already achieved my weight loss goal but since I always intermittent fast in the weekdays and weekends can I have a refeed day even though I'm not really working out?

Like can I eat up to 2500 calories only on weekends since I'm always at 1900 and 2000 cal and not gain weight?

Thanks bro! Hopefully u can reply back

January 24, 2015

Adrian Bryant

let's do the math. is the 2000 daily average helping you lose or maintain weight? if lose then maybe you wont gain but if it is helping you maintain then you'll gain maybe a little bit only

January 24, 2015

Dewayne

Thanks for the reply!

I'm trying to maintain my weight not gain or lose cause I believe I lost a lot of weight already but I always stop eatting my dinner at 3 or 4 pm and then start eatting/counting my calories around 5am or 6am when I wake up..

That's about a 15 or 16 fast my point is if I refeed my body with extra calories in the weekend will it hurt? Cause I'm basically eatting about 1900-2100 calories day in the week days when I work ..

January 24, 2015

Adrian Bryant

in that case... with that calorie intake you shouln't expect too much of a difference in your weight unless you are lifting weights to gain muscle mass

January 25, 2015

Sunnie

So currently i weigh 238 (5'4 20 years) most of my weight is carried in the lower body region but there's still lots of fat on my upper body as well, i'd like to kill my upper body fat&leave most of the booty lol is this fasting plan good for such results?

January 23, 2015

Adrian Bryant

yes it is but you still need to watch your calorie intake and/or workout

January 24, 2015

Jerry romero

If i intermittent fast for 15+ hour's does it get rid of muscle?

January 23, 2015

Adrian Bryant

no it will not

January 23, 2015

junior

If i maintain my weight at 2000 calorise and workout on an empty stomach and Start counting calories right after my workout and burn 500 cal on the treadmill can I eat up to 2500 without gaining weight?

January 23, 2015

Adrian Bryant

probably but I, you or anyone cannot tell you that definitely so you will need to go thru trial and error to find out

January 23, 2015

fern

ey

I've been looking threw you're post about muscle building but can u look ripped and be cutt if u eat whatever I want like protein and stay 2000 and down?

Like 2pac the rapper body figure and not all bulky and big

January 22, 2015

Adrian Bryant

depends on your current weight and activity level

January 23, 2015

Amber

Just a quick question on the feasting period...Can you eat 300 calories and then 900 calories? or Should the 300 calories be eaten 2-4 hours apart?

January 21, 2015

Adrian Bryant

does not matter WHEN for weight loss only HOW MUCH

January 21, 2015

Ben

Is the IF diet going to help me gain lean muscle mass. Can i get huge doing this IF diet?
Thanks!

January 21, 2015

Adrian Bryant

you can but your diet still needs enough caloriesd and protein to build muscle mass

January 21, 2015

MS J

Adrian, does the V8 Juice have to be a certain kind? There are so many flavors now. I can tolerate the original V8, but would prefer some of the better tasting ones, like the ones with fruit in it. For instance like the V8 Splash or V8 Fusion varieties. What are your thoughts?
Thanks

January 20, 2015

Adrian Bryant

the original v8

January 20, 2015

Carl's j

I lost about 40lbs but how can I cutt and ripped without putting high numbers on the scale and just weightlift without getting all fat and big?

Something like 2pac body figure and not getting all bulky

January 19, 2015

Adrian Bryant

go here

January 19, 2015

kim

Hi,

I am a 17 year old girl weighing 172 lbs at 5 foot 2 inches tall. I have to lose 30+ pounds before April, do you think it is possible for me to lose that amount by following your intermittent fasting plan with exercise?

January 18, 2015

Adrian Bryant

yes it is

January 18, 2015

Christa

Hello Adrian,
I am 5''11 and 208lbs and I was wondering what a good weight loss target goal for me would be. I do not necessarily want to be extra skinny i want to be better toned in the midsection, thighs arms, lose a little back fat without having the extra skin. i want to start the fast first to jump start my goals by March 2015. can you give me some points to transition myself from the fast to just a healthy diet. Like I said I don't want to be skinny, just toned it up a bit.

January 16, 2015

Adrian Bryant

doing the fast as described on this page is a healthy way to go

January 16, 2015

vyshnavi

Hello m vyshnavi...recently I had a c-section on november 2014 and I have a huge tummy.i want to reduce tummy.can you help me out how to reduce tummy in a month

January 14, 2015

Adrian Bryant

use this workout and this diet along with the trick on this page (if you want to ) to reduce belly

January 15, 2015

Rick

I ate for lunch 900 calorise but I had to rush this lunch ..

If u eat fast can u gain

January 14, 2015

Adrian Bryant

are you asking me if the speed in which you eat makes you gain weight?

January 14, 2015

Rick

I was eattting about 900 calorise I had for lunch but can I gain weight if I rush and eat?

January 14, 2015

Adrian Bryant

still dont understand but the speed at which you eat does not determine if you will gain or lose weight. just hOW MUCH you eat will determine that

January 15, 2015

Pink

Hi Adrian,

I've known of you since I first came across "How to look good naked" geesh about 5 years ago! Just never stuck to anything cause I stayed pregnant lol! 2 questions. How long should my HIIT workouts be if I want to do them twice a day and how many times per week? Secondly, I am on a low carb under 40g/day and low calorie under 1400 per day diet. I take multivitamin, potassium, magnesium, flaxseed oil, calcium, folic acid, fiber, and iron. I DO NOT WANT to LOSE MUSCLE mass. How much protein do I need to take in per day? I'm 5"5.5 weight 182lbs. I need to be down to 165 by March 1st. I plan to stop dieting at the point to prep my body for cosmetic surgery. (tummy tuck lips and Brazilian butt lift)

January 14, 2015

Pink

By the way I am an African American female and and have roughly 30% body fat.

January 14, 2015

Pink

Correction: tummy tuck, butt lift and LIPO not lips! Darn predictive text always gets me!

January 14, 2015

Adrian Bryant

see this about HIIT

you will not lose muscle mass and no need to go low carb if you are on a low cal diet like that and you will not need surgery if you use what is here for free on nowloss.com

January 14, 2015

Tyler

Where can I find one weight workouts Adrian?

January 13, 2015

Adrian Bryant

you mean these?

January 14, 2015

keke

This my first day doing the intermittent fasting i know it says eat anywhere from 1200 to 2000 calories. I was following the schedule that you have above my last meal was Sunday night at 8pm my first meal was at 12pm Monday. OK my question is i use my calorie counter app but i ate three times but it didn't equal up to 1200 it only got up to 935 calories so is it anyway i came eat less then 1200 calories and still lose weight while doing the intermittent fasting.

January 12, 2015

Adrian Bryant

you'll only lose weight faster. 1200 is usually recommend because most people go crazy if they cant get at least 1200 cals daily but if you can eat 900 calories without the hunger and cravings then ore power to you! you will lose weight that much faster

January 13, 2015

Name*

Do i workout before i eat 2+ meals around the time listed below? or should i work out in the morning then wait till 12pm to 8pm to eat?

Monday from 12pm-to-8pm: You eat 2+ meals at anytime during this period eating an exact amount of calories as laid out by your current diet plan.

January 12, 2015

Adrian Bryant

whatever works best for you or what you are more comfortable with but you will burn more fat working out before your first meal

January 12, 2015

Kiyonna

How many weeks should i fast?

During my fasting do i suppose to do any exercise if so what do you think are some good full body exercise? My main concern is my stomach/Love handles and my thighs

Can i eat any kind of food i want?

How do i know how many calories do i need to eat?

Sorry about all the questions I'm just trying to loose 45 or 50 pounds by may 19 and i love food so I'm hoping this will help me stop eating so much

Thanks a lot and Happy New Year

January 09, 2015

Adrian Bryant

you ca do intermittent fasting forever.

you can eat whatevre you want. see this

watch this video

January 10, 2015

Rashh

Even if you are pregnant? I would like to maintain my weight during pregnancy as i dont want to bulge up,..Please help me

January 18, 2015

Adrian Bryant

you will need to consult a doctor about that

January 18, 2015

Rebecca

I am 22, female and weigh about 140 pounds. I am 5'5 and exercise 3-5 times a week. Is this program ideal for me or only heavier people? If this is good then is there a book I can purchase that has all this information?

January 05, 2015

Adrian Bryant

it's okay for you and don't know any books but I'm posting a video today on my youtube channel called "intermittent fasting 101" that will have all the detials.

my YT channel

January 06, 2015

dkr1933@gmail.com

I want to lose 5 lbs in 2 days. What should I do? I am presently at 165.

January 03, 2015

Adrian Bryant

you'll easily do that within the first 2 days of any weight loss methid you choose especially if you're short

January 03, 2015

Elena

Hi Adrian,

I had a couple of questions about IF. I am 5'5 and 145 lbs. I want to lose at least 15 lbs. I tried IF today for the first time and it really wasn't that bad.

I want to lose weight as well as eventually build muscle. I plan on working out 5-6 days a week using HIIT.

My questions are:

1) If I stop eating at 8 pm and fast until 11 am or noon --- when is the optimal time to exercise? Should I make sure to eat a half hour after I workout as to not lose muscle or it doesn't matter?

2) Is IF ok to do every day or are there any days I can take "off"

3) Are carbs ok to eat only the days that I exercise or it doesn't matter? I only ask because I know carbs (I love bread) are essential especially when you are working out to provide fuel to your body.

I love your site and I hope you respond! Happy New Year!

December 31, 2014

Adrian Bryant

1) whatever works best for you but you will bun more fat if you workout fasted

2) everyday. it's a lifestyle for me so I have no trouble doing it. if you have to force yourself to fast then yes... you may want to take days off

January 01, 2015

leah

Hi Adrain,
Im 14years and I weigh 70kg at the height of 5'1. I would like to lose 25kg. Can I use this method to lose it?

December 30, 2014

Adrian Bryant

yes, htis will help

December 30, 2014

leah

How long will this process take. I really really want to be skinny and I don't want to put back on the weight. Another question I would like to ask u is I did the jumping jacks workout this morning and it was great n intense. I'm kinda sore from it should I do it tomorrow morning still. I still want to do it but I don't want to do the wrong thing. Plz help ASAP.

December 30, 2014

Adrian Bryant

only do 3-4 days per week according to these rules here

December 31, 2014

Lynn

Hi Adrian and Thank you for your site! I have been on many sites and your information is truly the best! I will be 50 in February and since turning 40 have put on 50 lbs. I am female 5'4 and about 175 lbs. I have tried everything to lose this weight. Until this November didn't get much exercise due to sciatica. I have been doing aqua aerobics for 1 hour 3 days a week, and plan to exercise more as my body heals and I can do more. I eat healthy, organic mostly veggies, fish, poultry, but to like to indulge in a few glass of wine with dinner. I have hypothyroidism as well. When I was in my 30's I was in the best shape of my life-exercising 3-5 days a week and proper diet mostly vegetarian and fish-I'm also gluten sensitive and lactose intolerant. I am going on vacation for my 11th wedding anniversary and 50th birthday. I desperately want to lose this 50 lbs! I want to lose as much as I can on your fasting plan and then follow the fasting and diet plan to continue losing after the 8 weeks to get totally back in shape. What is the best approach for me to lose the most in 7-8 weeks? Thank you!

December 27, 2014

Ally M

Can I drink lemon water while fasting? Or no?

December 20, 2014

Adrian Bryant

no, it woulndt be fasting although the finite amount of calories in lemon shouldnt hurt

December 20, 2014

Len

Hi Adrian!
Can I schedule my intermittent fasting different for each day? For example, my schedule for fasting during Sundays is different from Mondays, and also the Tuesdays different from Mondays, and so on and so forth....Please respond, thank u so much in advance!

December 03, 2014

Adrian Bryant

you can certainly fast for longer or shorter periods on different days

December 04, 2014

Gen

Hi Adrian. Great information! I'm just starting the 16:8 and have a question about supplements. I have some I need to take on an empty stomach. Would there be a problem with me taking them right before bed? It would be about 3 hours after the start of my fast. Thanks.

December 02, 2014

Adrian Bryant

what kind of supplements?

December 03, 2014

Gen

I take food grade diatomaceous earth, or fossil flour as a way to clean toxins from the body. Its mainly silica with some other minerals.

December 03, 2014

Adrian Bryant

could you take that to break your fast instead of at the end of your feasting period?

what is the purpose of you taking that?

December 03, 2014

Gen

It is for cleansing the body of toxins. It has the most time to work when there is no food in my stomach for hours.

December 04, 2014

Gen

Just wanted to clarify, this is a powder I add to about 6 oz. of water. I don't think it adds many if any calories

December 04, 2014

Adrian Bryant

if it's low calorie it probably won't hurt much but adjust according to the results you get

December 04, 2014

Alvina

Hi Adrian!

I'm happy I came across your website. I hear so many stories on fasting will make you fat and slow your metabolism, but I'm going to give this a try. I need to lose at least 20lbs. I do not tolerate fat burners well. Will drinking green tea give me the same results with the fast?

December 02, 2014

Adrian Bryant

green tea helps but it is not a magic pill so not taking it will not make or break your weight loss dreams

December 02, 2014

lin

Hello Adrian,
Im 20 and weigh 57 kgs. My height is 5 ft 1. I would like to lose 5 kgs in 3 weeks. Could you suggest an ideal diet plan ?
Thanks

November 24, 2014

Adrian Bryant

you can use this emergency weight loss plan here but at your low weight I doubt you'll lose that much in 3 weeks

November 24, 2014

Mel

Hi. I like the sound of this diet but one question/ comment makes me wonder if it will actually work.
I have read a million times that when you fast or starve your body clings on to every calorie or gram of fat. Metabolism slows down as part of a survival mode in case the next meal is a long way off.
Therefore under this theory can intermittent fasting actually work? And work fast in the way you describe?

November 23, 2014

Adrian Bryant

see this to end all your fears

November 24, 2014

Mike

Hi Adrian, just wondering if you could tell me a diet plan to follow while fasting 16 hours daily to lose fat. Ideally, I would like to eat 2 times per day but find it difficult to know what to eat to lose maximum fat. Thanks

November 18, 2014

Adrian Bryant

start with this

November 18, 2014

Ra

Hi.Thanks for your awesome site.I have some questions and really appreciate if you answer them.
By the way I'm 17 years old.My height:about 170cm
weight:about 50 kg.And my main goal for now is to grow taller.
1-I started fasting two days ago.The first day I fasted for 18 hours without any problem.I plan to fast 16-18 hours every day and one day for 24 hour.
good or bad you think?
2-My dad's family are short to average.But my mom's family are tall.(180-190)
However mom and dad both are about 160-5 cm.
I plan to do what I said above so I guess I would get enough HGH and also I'm training myself to be able to do 100 consecutive push ups.I do them 3 days a week.
Also when I get up I do stretching exercise.maybe it doesn't have so much or any effect at all.But no harm either...
So with this things said how much likely is it for me to reach 180-5 cm?
Thanks you.And sorry for my English!:)

November 16, 2014

John

I weigh 292 pounds, 5'-10". I'm a coronary artery disease, 60% blockage in my arteries, high blood pressure, high cholesterol, sleep apnea, right bundle branch blocked. Both parents diesel of heart attacks young. Mom 45 dad 37. I seriously need to lose weight. Thanks John

November 09, 2014

Adrian Bryant

consult your doctor first but use this workout and this diet and if that workout is too hard then at least start here

November 10, 2014

Victoria

Hello, I'm 20 years old, 5'4 and 134 lbs. I lost ten pounds by cleaning up my diet, but have plateaued since. I want to try IF and jump start my weight loss again, especially in the next 3 weeks before Thanksgiving. I have a few questions:
1) How much is it reasonable to assume I could lose in 2-3 weeks? I will stick with a 1,200 calorie diet.
2) When I have not eaten for just a few hours I tend to feel sick, nauseous, dizzy and lightheaded. What can I do to prevent this? I cannot imagine making a full 14-16 hours without eating.

November 08, 2014

Adrian Bryant

1. expect to lose 10 pounds every 4-to-6 weeks at your point since weight loss rate slows down as you get closer and closer to your goal

2. it may be tough the first couple of days but then again... IF isnt for everyone but hopefully you can work up to a point where you're not getting lightheaded. try smaller 12 hour fast first

November 09, 2014

Allison

What work out do I do when fasting. I am 170 lbs and looking to lose 30.

November 04, 2014

Lynn

Hi Adrian.

I am 109kgs 5'6 tall and I want to lose as much weightl/fat as I can within 5weeks. I've been trying to eat right and exercise to drop my weight/fat but it is hard, I am limited with exercise as I have carpal tunnel syndrome and it's frustrating cause I feel like I'm a weak person not being able to lift things.

I was looking at doing IF but with my restrictions of exercise I only have been doing 30 min cardio x2 a day, 5 days a week etc skipping, elliptical, squats, lunges and HIIT with my kids.
My question is, with the exercises I'm doing will I be losing fat all over if I start on the IF diet?
And do you think I will lose a lot within the 5wks with the limitations I have with exercising?

Thanks Adrian

November 02, 2014


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