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 1709 Comments

Hello Adrian, wonderful site.

I was wondering if it is ok to consume sugar-free gum or breath mints while fasting?

February 19, 2017


Hi Adrian. I start fasting at 6pm n break at 9am. Can i drink coffe with little bit of sugar n 2-3 tbsp of half n half at 6am? I cant drink ccoffe witout milk n suar. Thanks

February 17, 2017

Adrian Bryant

no b/c that will break-the-fast

February 17, 2017


Hello , thanks for all the great informations , i'm confused how many calories should i eat while doing intermittent fasting ?

February 16, 2017

Adrian Bryant

usually under 2000 but see this

February 16, 2017


Hello Sir,
I'm 20years old, 5"4in and I weigh 190lbs,
Can I lose atleast 20lbs fasting for 20-22hours daily and eating no more than 1000-1500calories per day for 3 months without exercise(I'm to occupied to exercise right now)???

February 15, 2017

Adrian Bryant

you'll probably lose 20 pounds in your first month doing that

February 15, 2017


Hi Adrian,

I am Asian standing at 5ft weighing 69kg. My target is to lose 10 kg before summer. I am starting to do some HIIT, cutting out most carbs and not eating after dinner until midday the next day. Is my target doable? What is your recommendation? Thanks.


February 15, 2017

Adrian Bryant

very doable

February 15, 2017


This is my accountability that today I start to make the changes I need to in my life. I have already started, this will be my second time around trying to really make this change in my life, it's not just about the weight loss it's about making a life commitment to being a better and healthier version of myself. Friday I did the Elliptical video I was able to get thru 2.5 rounds and had to quit... probably a good thing I did since my calf muscle is still sore. I am glad that I did the internet search today for Adrian Bryant because I now see what I can do without having to be using my legs when they are sore. Seeing variations allows me to keep working out without causing injury. I am excited to keep going and to keep moving forward. Keep your eyes peeled for my update. I plan on losing 50+ pounds in less than 6 months.

February 06, 2017


Interminent fasting is definetly THE BEST. I have been doing it for a month, eating around 1500 calories a day( around not less) and i went from 64 kg to 59. Last year i lost the same amount of weight in 4 months eating the common 6 meals a day. Im so glad i tried this.

February 04, 2017


I have hypothyroidism, have to take a pill in morning with water.
I am fasting 14 hours a day and using MyFitnessPal to track my calories, which is 1,300-2,000 a day. I am F, 255, 5'6", according to your calorie intake counter, this would allow me to lose weight on diet alone. I also walk / jog back and forth for 30 min a day, 3 times a week. I also plank for 1 min every other day.
My weight is not coming off.
I lost 3 pounds my first week doing this and now it's just standing still.
I am driving lots of ice water.
This is my 3rd week of no loss, actually I gained .7 pounds.
I wanted to lose 5 pounds a week!
WHAT AM I DOING WRONG, please help!

January 27, 2017


PS I'm vegetarian

January 27, 2017

Adrian Bryant

yes, you should be steady losing on the cal intkae alone. try eating less than 1500 instead of 2000. if you dont lose off of that then you need to double check your calorie counts

January 29, 2017

Lisa I

I'm also a vegetarian and many of our protein choices have carbs. Try to keep you carb intake low by choosing low carb and high fiber legumes, tofu , cheese and yogurt if you do dairy. Good luck and hang in there

February 02, 2017


More than likely, your body is starting to develop muscle under your fat. I had this same problem. So I stopped walking and working out for 2 months. I only fasted for 18-24 hrs ( u dont have to go that long, thats just what I do). I lost 6lbs my first week and I total of 25 lbs by the end of the 2nd month. I lost so many inches as well. Im now 40lbs lighter and im going to start doing strength training to tone my body, while im fasting.
My point: your body is going to respond to the fasting in its own way. You have to find what works for your body. I found the formula that works for mines. Pls be patient with your body and respect the process. Body luck hun.

February 05, 2017


Hi I'm 5'5'' and weigh about 165lbs, I'd like to lose 30lbs. My question is how many calories can I consume while intermittent fasting and how much weight could I lose a week?

January 24, 2017


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

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