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

After you eat a meal your blood sugar rises and your blood sugar is the energy or calories your body uses or burns to keep you alive, functioning properly and to do a wide range of activities but…

Your body fat is the accumulation of all the excess calories you overate (mostly from these bad foods here) &…

Imagine how fast you'll lose fat when fasting and on a weight loss diet creating a calorie/energy deficit at the same time! &…

2. Intermittent Fasting increases your energy & metabolism because…

As your blood sugar/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…

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…

6 Tips on how to use intermittent fasting

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 here 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. How to work out while fasting

Read this here but remember…

Then simply break-your-fast with a small meal and then workout &…

Even though Intermittent Fasting is a proven way to burn fat faster than the average diet…

Here's 2 reasons why you shouldn't try intermittent fasting

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)

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 151lbs

I think I have finally found a life plan that fits with my lifestyle!

Thank you, Ursula G

Bonus: 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.

You may also want to see…



Subscribe For More Videos Like This…

Back to Top

1-100 of 781 Comments
Lauren

Hello Adrian,
I'm very interested in starting IF, but I'm hesitant because I'm 99% exclusively breastfeeding (occasional bottle of formula) my two month old. I've researched and asked a lactation counselor about this but Google didn't have much on this specific topic and my lactation counselor was only familiar with fasting as it relates to Ramadan/Yom kipper/Lent. I'm really trying to get my body back ASAP but I don't want to quit breastfeeding my son. I plan on breastfeeding until he's at least a year old but I don't want to carry around all this weight. I'm 28, 5'3, and an hour glass @ 171lbs. Any advice on how I can do this successfully and safely would be greatly appreciated. Thank you in advance!

July 20, 2014

Lauren

I'd like to add, I have no problems with my milk supply.

July 20, 2014

Adrian Bryant

I dont know the answer to that either but you can certainly lose weight without IF. maybe you should use this workout and this diet

July 21, 2014

Terrilynn

I've just started IF and will do a 19fast/5eating window. I work out in the am fasted state and I'm going to be eating between 1500-1600 calories a day. My questions is do I have to watch my carbs? I was thinking on my rest days or cardio only days I would eat 80 carbs or less and on my weight training days I would eat 150 carbs or less. Would I still lose weight, more importantly will I lose fat? Also following the above, would I lose 20-25 pounds in 6 weeks? I'm 5'3 and weigh 258 pounds? thanks

July 19, 2014

Adrian Bryant

only watch cals for weight loss but yes... eating less carbs will hwlp since protein fights hunger and is more thermogenic

at your weight your first 20+ pounds will come off quickly

July 20, 2014

Ally

If this method depends on lowered blood sugar levels when fasting, what happens if you are mildly insulin resistance?

My blood sugar level in my latest blood test showed a fasting (12 hour) glucose of 100 mg/dl and glycosated HB of 6 %. How would,this influence fat burning?

July 18, 2014

Adrian Bryant

I know it'll be more fat burning over non-fasting since your body is more susceptible to burning fat during fasting

July 19, 2014

javvad

Hey adrian, came across your website recently absolutely love it...great job!
I have a few queries regarding weight loss.
Im male 33yrs old 6 ft 3 and 293 lbs. I have a truck load of body fat to lose especially my man boobs. I want to try intermittent fasting and wanted to know if i should do any weights with your hiit? Everywhere else i go people seem to say weights are equally important as hiit. But your works just seem to concentrate on hiit cardio. So should i do weights to protect my lean body mass?
Thanks and keep up the good work.

July 16, 2014

Adrian Bryant

you can do the weights but the way my workouts are setup it'll protect the lean mass you have

July 16, 2014

javvad

Should i do your workouts 6/7 days a week?

July 16, 2014

Adrian Bryant

3-to-4 days at first

July 16, 2014

Mike

Hi Adrian, just wondering if you could give me a sample diet or meal plan to follow while I fast every day from 8pm to 12 noon to lose excess body fat

July 10, 2014

RK

Hi Adrian,

I'm a 5'11'' male ,190 lbs, 26 yo. I am Fasting since last week for about 16 hours, drinking no water during that period (obligatory religious). I need to reduce fat from my belly and buttocks. Any 2-3 weeks diet + workout plan of achieving this?

July 06, 2014

Adrian Bryant

you can use this workout and this diet with fasting

July 06, 2014

Mary

Hi,
I quit smoking 2 months ago. Even I'm not snacking and eating healthy - pure protein and a lot veggies and fruits, I gained 8 pounds. I'm 5'5 and weigh 145lbs. I work out 4 times a week. I usually run 3 miles per work out, or swim for 30 minutes or do kick boxing for 1 hour.
I would like to get rid of those pounds and some more weight to reduce some fat. What plan do you think will fit me the best?

Thank you so much for your help.

July 01, 2014

Adrian Bryant

you can use this workout and this diet along with fasting

July 03, 2014

Name*

Hi,
I have PCOS and I'll be fasting for 19 hours and eating for five hours. But I have restricted my calories to 500 as I cannot lose weight above 500-600. I can lose about a pound in 3-4 days by doing this. I want to start exercising an hour before I begin eating, is it okay to increase the number of calories that I consume. My height is 5ft 3 and I'm 150 pounds. Thanks

July 01, 2014

Adrian Bryant

how are you tracking the 500 calories and are you hungry or thinking about food constantly on this 500 cal diet

July 01, 2014

Stacy

I am wondering if I can drop at least 20lbs in a month. I am 5'1" 154lbs. I work out 5 times a week. Should I be able to do this fasting program and see those results.

June 25, 2014

Adrian Bryant

yes, at your height and weight and at least moderate dedication you should lose 20 in your first month or at least 6 weeks

June 27, 2014

Faye

Hi, I'm currently about 5'7 female eating about 1300-1500 a day. I lost 20 pounds without even trying and now I really want to lose the weight. Although I eat healthy now, I am not losing any weight and I am at a plateau. I read your page about how to get over one and it just didn't work for me. I need to lose about 30 pounds and at least 20 pounds. I need it off by July 27. I walk up hill for 30 minutes in the morning and in the evening with workouts in-between. I want to get at a healthy weight of 145-150

June 22, 2014

Adrian Bryant

have you tried more intense workouts like this? walking may have worked at first but now its time to amp it up a bit

June 24, 2014

Clayton

Hey Adrian, just a quick question about both intermittent fasting+working out immediately after waking up in the morning.

Now I know that working out after you wake up takes advantage of your metabolism, etc, but after you workout, you should eat food in at least 2 hours or less? I don't know if it's 2 hours more or less for muscle recovery, but if I'm fasting I can't eat anything with calories for more than 14+ hours.
Is it impossible to take advantage of the fat burning from working out after I wake up, if I'm intermittent fasting?

June 19, 2014

Adrian Bryant

anytime you workout = you are taking advantage of fat burning and anytime you workout while fasted = even more fat burning so regardless you'll be okay and #2...

dont worry or panic over eating exactly 2 hours after working out (it doesn't matter) there is no magic muscle building time. muscle is all about getting enough protein in your diet and not WHEN

June 19, 2014

Nicole

Hi there
26 year old female. Have gained about 60"
Lbs from different medications . I'm now not taking them anymore and want to loose this weight!!
5'10" and 258lbs
Can you help choose what's best suited for me. I need all the help I can get .

June 18, 2014

Adrian Bryant

use this workout and this diet and you can apply intermittent fasting to your diet plan if you want to

June 19, 2014

Nada

Hii, I just wanted to ask how many kgs/pounds can u burn in 1 months by intermittent fasting ?

June 13, 2014

Adrian Bryant

depends on how much you weigh?

June 14, 2014

MIchael

I'm sorry if this is a redundant question and the answer is already somewhere but,
What happens when you reach your goal?
Just slowly bring your calories up to a maintenance level? and continue intermittent fasting?

Also... will breaking the rules for a weekend here and there (weddings, vacations, ) destroy everything?

June 12, 2014

Adrian Bryant

yes, eat enough calories to maintain your weight with or without inter. fasting based on your activity level

June 14, 2014

Jasmine

Hey Adrian, I'm about 5'7 and weigh 207 pounds. I wanted to know if there is ANY way to lose AT LEAST 20 pounds in 1 month. Please help asap

June 10, 2014

Benedicte

I just started my IF diet a few days ago and it works great. But I have one question, If I have a coffie with a little bit of milk when I wake up in the morning (5h. before my first meal), due I break the fast then?

Kind regards

May 29, 2014

Adrian Bryant

yes you do. eating anything (that has calroies) in it will break the fast but don't let that simple fact STOP you from doing that if things are currently going good for you

May 29, 2014

Edda Pollard

Hello Adrian Bryant,

I have been very active in terms of exercising at least 5 times a week for the past 6 months. I didn't lose any weight. For the past 3 weeks I have been trying the Interval exercises and I am beginning to notice a difference. I just started the Intermittent fasting about two days and I am noticing even more difference with my body. I need to be at 127lbs. I am at 155lbs. What should I eat during my feasting time to lose weight quicker?

May 26, 2014

Adrian Bryant

anything you want actually as long as you calories are in check but use this list here to make your weight loss journey easier

May 26, 2014

Unnur

Is it ok to drink sparkling water or is it only still water that is good for you?

May 19, 2014

Adrian Bryant

stick with regular water

May 19, 2014

Stephanie

I lost 141 lbs. the last 10 lbs. have been a nightmare. I am going to workout in the morning and try IF. But my question is, how do you know how many calories to eat? I track through MyFitnessPal. It says between 1467-1900. I do HITT training 5 times a week, 1 day of spinning, 1 or 2 days of zumba and lots of hiking ( low intensity). But now that I am smaller I do not burn as much. In my HIIT I only burn between 200-300 cal.I have been stuck for 8 months. I tried 1500 cal. and nothing. I gain and lose the same amt. I tried 1750 and gained. I do have plenty of lose skin around my belly area. But my body fat % is still 33%. Any suggestions? I am so happy I found this website.

May 17, 2014

Adrian Bryant

i doubt it's loose skin (just a loose 10 pounds of fat) but what is your current weight and height now?

May 17, 2014

Stephanie

5'1 138.4

May 17, 2014

Adrian Bryant

go here but you simply have more fat left to lose.

also see this

May 19, 2014

Stephanie

Thank you!

May 24, 2014

kimmu

hello, i am 5'3 and 135 lbs. i cant seem to lose weight for anything in the world. i tried not eating carbs, working out and dieting,dieting alone but im not getting the results i want. i really want to look different and want to see a change in the extra fat that i dont need. i want to know if i have to stop eating carbs to lose fat faster because carbs seeem to give me a bloating effect. and also, how long it will take to lose the 15 lbs i need to lose

May 11, 2014

Adrian Bryant

go here to lose last 15 but its not about carbs but the number of total calories and yes... too many carbs in your diet will cause you to gain water weight but that can quickly be flushed out by not eating way too many carbs

May 11, 2014

Tiffany

I forgot to ask, what is the number of carbs we can eat a day and still lose weight ?

May 09, 2014

Adrian Bryant

doesn't matter. what matters is calories. see this

May 11, 2014

rsmithanchorage

I am a 61 yr old male. 5"9" and 235 lbs. I'd like to be under 200 lbs. and preferably under 180 lbs. I've been "dieting" and losing weight in my legs and buttocks. The weight that is staying on is in the stomach area. I read this is called visceral fat. Will this intermittent fasting reduce this stomach fat? I'm not able to do much standing and/or running to exercise. Please advise.

May 09, 2014

Adrian Bryant

just keep doing what you are doing to lose weight because belly fat is usually the last to go and yes... inter. fasting will help but whatever you do the belly fat will be last to go

May 11, 2014

RK

Hi Adrian, I have recently read that IF is not for women and that it does not work for all women. What are your thoughts on that?

May 08, 2014

Adrian Bryant

not every diet plan or trick is the right FIT for everyone. Any weight loss diet or trick at the end of the day all comes down to calories see this but there are many good diets out there where your friend may lose 20 pounds in 10 days on while you may struggle to lose 1/2 a pound on the same diet.

The point I'm trying to make is that you need to research on your own (by going to nowloss.com or other sites) to see which diet plan best fits your lifestyle and IF is more of a diet trick than a full on diet plan

May 08, 2014

Corey

Hi.
I'm about 5'6 and around 175 and I'm going to the beach on May 23 and I don't have access to fancy machines to work out with or foods to eat. I really just have the basics so could you help me out. If like to lose as much weight as possible before May 23, so clear cut instructions would be very appreciated. Thank you!

May 05, 2014

Adrian Bryant

here's a home workout you can do that requires no equipment

May 07, 2014

Tugba

Hello,

I'm 5'7, 235 lbs, female - hoping to drop down to 190 minimum. How long can I do this intermittent fasting, also how much calories can I eat between the eating period (12PM - 8PM)? Will intermediate fasting put my body in starvation mode where my metabolism will drop?

May 05, 2014

Adrian Bryant

no starvation mode

use this diet with intermittent fasting

May 05, 2014

sarah

Hey Adrian,
I am 160lbs and about 5'6". i wanted to know the minimum calorie intake i can have while working out an hour each day during intermittent fasting.
Thanks

May 03, 2014

Adrian Bryant

I dont quite understand but if you mean your calorie intake during the fasting period? if so then ZERO

May 04, 2014

Kim

Hi there,

I'm currently 5'2" and weigh about 128. I work out a lot (about 9-10 hours a week) doing HIIT, weight training and running (I teach a lot of classes). I'm not sure what my current bodyfat % is and I do have a lot of muscle, but I'd like to lose about 5-10 lbs for more definition. My question is shouldn't I be consuming some protein right before workouts? My workouts are usually at noon and 5:00 pm. I noticed in the past, when working out in the morning that aside from straight cardio, I tend to get dizzy doing HIIT on an empty stomach. Thanks

May 03, 2014

Adrian Bryant

working out fasted is better for faster fat loss but fasted workouts is not for everyone and NOT be able to do it will not keep you from losing last 10 pounds but what is your current overall calorie intake

May 04, 2014

Kim

Currently between 1300-1500 calories per day.

May 05, 2014

Adrian Bryant

try lowering your calorie intake to 1100-to-1500 calories but can you describe the HIIT you do outside of the classes you teach

May 05, 2014

Kim

Typically something like: Mondays spin; Tuesdays, 55 min circuit with bodyweight exercises (high reps, lots of plyo); Wednesdays - kickbox bootcamp; Thursdays fit challenge class (similar to Tuesday); Fridays, running or stair repeats; Saturdays step + strength class. Sundays off. Also participate in the classes I teach (2x HIIT and 2x barbell strength).

May 06, 2014

Adrian Bryant

try a different workoutlike my unique HIIT workouts here

May 07, 2014

Sam

Hi Adrian,
Found you and this article after some heavy clicking today looking for info on Starvation mode, fasting, etc and the effects it has on weight loss. I'm a 33yr old woman who has about 75lbs to loose. I just want to thank you for some great info and an easy to understand breakdown of the info. I've gone on a clicking spree on here and found some great stuff. I was wondering if you can point me in the right direction of some articles to get me "started". I bought a new treadmill and have worked myself up to a little over half a mile a day walking/jogging. I typically eat dinner around 7pm, have a snack (glass of milk/juice) around 9:30pm asleep by 12am. Up at 7am on the treadmill at 9am, breakfast around 10am. So I am looking for some tips to roundout my workout by adding some weights, and other cardio I can do at home. Thanks again for a great site! I look forward to using it from now on!

May 02, 2014

Donny

Hey, so I'm 17 about to be 18, I'm around 225 pounds and I'm 5'6. I'm going back to South America for the summer and I want to slim down for my 18th birthday. Would I be able to do this? And could I supplement water for cranberry juice or mix it with water? I heard if you drink cranberry juice you can lose a good bit of water weight.

May 02, 2014

adrian bryant

they are no magic foods or drinks although cranberry may help flush out water weight. the magic is from finding the right amount you can eat and still safely lose weight but answer your question...

you can do that as long as its in your feasting period

May 02, 2014

M

Hello Adrian love your website! Just a quick question with the fasting can I do it in a way where I still have breakfast in th morning and still do 20 hours? I just feel it's more important to eat breakfast than a meal at 4-8. If there is, can you give me an example? Regards, M.

April 30, 2014

adrian bryant

it can be done as long as you are fasting 14+ hours a day

May 01, 2014

Jill

Hello,

I am 21 and currently about 185 and 5'9''. Over the last few years I have lost 60 pounds. I have recently tried a diet of 1100 calories and some exercise but I am not losing any more weight. I think I may have really slowed my metabolism.. Can you suggest the number of calories I should take in and perhaps a type of workout routine? Should I start to focus more on weight training than cardio or?

Thanks

April 30, 2014

adrian bryant

how did you track your calories?

May 01, 2014

Jill

I track my calories with my fitness pal or nutrition information. I am very aware of and accurate with my caloric intake.

May 02, 2014

Adrian Bryant

still double check that because off of 1100 you alone should be losing weight but also can you describe your current workout?

May 04, 2014

Jill

I do 30 min of elliptical or treadmill and then alternate days between various weight training exercises, leg workouts, abs.

May 04, 2014

Adrian Bryant

you do 30min elip and treadmill back-to-back? have you tried these elip. workouts

May 05, 2014

Vanessa

Hi Adrian
Had a queation bout Fasting
EXAMPLE start fasting at 6pm
Wake up at 8am are you able to wotk out durin that time.
Between 10am and 6pm I can have my 2+ meals
Am I able to do my Insanity workouts..

I am 5`4
25 yrs old
Weight 203

April 28, 2014

Adrian Bryant

you mean can you do insanity during the fasting period? SURE!! burn more fat that way

April 29, 2014

Miguel

Hey Adrian,

I am currently on a low-carb, high-protein diet to lose weight. How much time should I spend on cardio in my workout? I am new to IF and was wondering how I should start.

April 27, 2014

Adrian Bryant

start off with 14 hours or just by skipping breakfast. use this workout

April 29, 2014

Franky

Adrian,

Thanks for all the tips. after doing your elliptical workouts for 3 weeks, and fasting from 8pm to 1 pm the next day, I've lost 4 lbs out of my last 10lbs.

Heres what I am looking for today.

If you recall I have a wrist injury so I am refraining from doing weighted workouts probably for another month.

My goal was to get cut, or at least to 8% body fat and by then my wrist would be ready to endure weights so that I can begin a clean bulk.

Today, I am at 8% BF but with me having a small torso (I’m only 5’6), I still feel a little cushion and see a little around my waist.

At this point, do I spend the next month doing this same routine and focus on fasting and running? or should I do some kind of condition workouts to bring out the muscle and tone up to get that solid look and feel.
I believe you have this type of routine somewhere on your site.

What would be my best course of action?

How should I pursue this…
Keep cutting / toning exercises / or simply start to get into the bulking phase using your "get bigger" exercises?

Thanks again

April 25, 2014

Franky

so this would be a 2 month workout...

Should I focus on bulking first then do this or just get right to doing this even know I still require a good amount of mass to put on?

April 25, 2014

Adrian Bryant

If your goal is to add a significant amount of muscle mass then shift your focus to more calories to help you achieve that goal and accept the fact that you may gain some fat in the process which you can lose afterwards

April 27, 2014

Tiffany S

Hi! I have a question, how does this fasting work? Do you do it everyday till you reach your goal or just a couple days out of the week? Ive lost weight before but gained some back now im stuck and no matter what I do I cant lose it. I work out 6x a week for 2 hours. Jogging & elliptical. I wanna lose about 30-35 pounds in at least 3 months. Do you think fasting will help??

April 24, 2014

Tiffany S

Also Im 5'9 & weigh 162 pounds and im 20 years old! Thanks!

April 24, 2014

Adrian Bryant

fasting will help and it's best if you accept it as a lifestyle change and do it permenately

April 25, 2014

K

Hi I'm a 23 year old female at 5'8, 80kg. My first goal is to lose 20 pounds in 4 weeks, is it possible with fasting? Best regards, K.

April 22, 2014

Adrian Bryant

possible with fasting and intermittent fasting

April 23, 2014

Anon

Hi Adrian,

This is such a helpful article, thank you.

I need to lose 20 pounds quickly. I'm a mid-20s female, moderately active, 140 pounds. If I did a 20/4 split, and stuck to a daily intake of 1500 cals, how fast would I lose the weight? Can you recommend anything that would speed it up?

Thanks!

April 09, 2014

adrian bryant

exercise while fasting or not will speed it up. fast weight loss workouts

April 11, 2014

CarlaB.

Female, 38, 240 pds, 5'3 - can I lose 20 pounds of fat in 3 weeks on IF & 1200-1500 cal daily (using myfitnesspal) & working out 3-5 days a week

April 09, 2014

Adrian Bryant

very possible at your weight but it also depends on what your workout is

April 09, 2014

CarlaB

HIIT or Kettlebell in am and your elliptical workout or walking in PM.

April 09, 2014

adrian bryant

very possbile and at your weight maybe even without exercise

April 11, 2014

Leon

Hi,

Is it okay to eat for only a meal in 1 feasting hour after fasting? Or should I eat a meal separately in 4 feasting hours after fasting?

And is the diet not working if I'm not feeling dizzy?

Thank you.

April 03, 2014

adrian bryant

are you feeling dizzy while working out?

April 03, 2014

Leon

No.

April 04, 2014

adrian bryant

dizzy does not equal that the diet is working or not working.

eat during feasting times only and if you can workout while fasting to burn more fat

April 05, 2014

Leon

Alright thank you very much.

April 06, 2014


NowLoss.com en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for NowLoss.com / Become a contributor
© 1996-2013 NowLoss.com