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4 Steps To Lose 20 Pounds In 3-to-4 Weeks

(Play the video below if you hate reading)

Dale lost 22 lbs. in 3 weeks
following these 4 steps

  • This is an emergency weight loss plan & not a permanent weight loss plan because it's not easily sustainable for long periods of time so…
  • Only use this plan if you're planning on losing weight for your wedding, reunion, vacation, trip to the beach, to make a weight class, to get a job or etc.
  • Please Note: If you're more than 30-to-50 lbs. overweight you'll lose your 1st 20 pounds just as fast within 3-to-6 weeks with any of the permanent weight loss plans here

1. Eat at least 2 raw fruits &/or vegetables before each meal

Quick Tip: You could also drink at least 8 oz. of water with your raw fruits & veggies to really kill your hunger.

Highly recommended before meals: Apples, Broccoli, Green Bananas, Carrots, Peaches, and/or V8 juice.

Hello Adrian, this is my fourth day on this diet & I look great. I am really happy. When taking veggies & fruits i am so full. thank you for you diet!Rose

2. Eat a 0-to-300 calorie meal after eating your raw fruits & veggies so…

I followed the steps of how to lose 20 pounds in 2-3 weeks. So far in 40 days I have lost 30 pounds. It really works. Follow the steps and enjoy your new look!Michael Ritenour

3. Eat UP To FOUR 0-to-300 Calorie Meals a Day

I started on Monday June 29th and Wow I have lost 15lbs in one week and I am so excited in fact I have decided to continue with intermittent fasting even on the weekend. Shandelier
Adrian, I have been following this plan for a week now and lost 9 lbs! Angela | 03/23/2009

4. Follow 1 of These 4 Workout Plans

  1. Do any of the workouts below for 20-to-40 minutes 1-to-2 times a day 3-to-4 days a week while following these workout rules here to lose weight super-fast.
  2. If you're busy then Do any of the workouts below for ONLY 10 minutes BUT do them 2-to-6 times a day at least 4 days a week.
  3. You're not limited to just the workouts here on this page. You can do other workouts like Tae-Bo or T25 as long as it's an intense workout.
  4. If you're lazy, out of shape, injured or if these workouts are too hard for you then follow this workout plan here BUT DO Not expect to lose weight as fast as doing the first 3 options.

Tip: Use Fat burners like Green Tea, Lipo-6 or Hydroxycut before your workouts to give you more energy to workout longer & harder to burn even more fat as you workout.

So To Lose 20 Lbs. In 3-to-4 Weeks…

  1. You'll eat 2 RAW fruits &/or veggies before each meal OR simply drink at least 8oz of V8 & then…
  2. You'll eat a 0-to-300 calorie meal.
  3. You'll eat up to 4 meals a day & you can optionally use an intermittent fasting schedule to lose weight faster.
  4. You'll do this workout plan

Has This Actually Worked For Anybody?

I lost 22 pounds in just over 3 weeks


I did the lose 20 lbs in 3-4 weeks program to make weight for my military weight in and I lost 22 1bs in just over 3 weeks. Thanks for helping me make my weigh in!

To me These aren't that impressive but I am proud that I did it in 23/24 days! Feel free to use them if you like, hope to look better in a few months, thanks for the advice on my new plan, and for being so generous with your knowledge.

Dale Mathis

She Looked Great On Her Wedding Day

Hi Adrian!!!!

Wedding over now & thanks to your motivation I was able to lose a stone (14 pounds) and was much more relaxed with my body shape on my holiday & wedding day.

I think your amazing & will always refer to you as "my personal trainer" : ) thank you.

Helen Haddock

I started on Monday June 29th and Wow I have lost 15lbs in one week and I am so excited in fact I have decided to continue with intermittent fasting even on the weekend. Shandelier
I followed the steps of how to lose 20 pounds in 2-3 weeks. So far in 40 days I have lost 30 pounds. It really works. Follow the steps and enjoy your new look!Michael Ritenour
Adrian, I have been following this plan for a week now and lost 9 lbs! Angela | 03/23/2009
I'm 27 yrs old and 5'6 in height. I was 190lbs. I read your article so i followed it. Now, im 169lbs!! I lost 2 inches also from my waist and my wife is so happy. Simon from the Philippines
Mostly I wanted to say thank you for creating this site. I can't believe how easy this is to do! I've already lost 5 lbs in just 5 days and my brand new jeans are feeling a little loose. My determination is now coupled with extra motivation after seeing these initial results. THANK YOU SO MUCH! Nicole | 09/10/2009
I'm down 10 lbs in 2 weeks by using this diet. I'm feeling 100 times better about myself. I have more energy, and i'm seeing real results. Thank you so much! Nikki | 8/25/2009
You are just too good !! it has been 2 weeks since i started ur plan & I already lost 7lbs …its awesome thanx a million for ur site ! Sarah | 10/15/2009

Frequently Asked Questions

Will this work for me & How much weight will I lose doing all of this?

The amount of weight you lose and how fast you lose it doing this plan mainly depends on how overweight you are so the more overweight you are = the more weight you'll lose in 3-to-4 weeks on this plan and a good rule of thumb to follow is this…

  • If you're less than 20 lbs. overweight (you should be doing this weight loss plan here instead) because it may take longer than 4 weeks to lose your last 20 lbs. on this plan and…
  • If you're more than 20 lbs. overweight then you should seriously expect to lose 20+ pounds in 3-to-4 weeks but…

If you're more than 20-to-50 lbs. overweight…

  • Then you really don't have to do this plan and you can do 1 of the easier permanent weight loss plans here because…
  • If you're very overweight then you're going lose weight fast (like 20+ pounds in your first 3-to-6 weeks) no matter what plan you do.

You may want to look at…

Can I do this plan longer than 4 weeks to lose way more than 20 pounds?

Yes but remember: You're ONLY eating UP TO 1200 calories per day by eating UP TO FOUR 0-to-300 calorie meals (see steps 1-thru-3) so…

You should ONLY do this diet for longer than 4 weeks if you're able to effortlessly sustain a less than 1200 calorie diet without you constantly being hungry or thinking about food all the time because…

The Key to losing weight fast and keeping it off permanently is finding a diet (or a lifestyle change) you can stick to for the long-term and in most cases…

It's going to be real tough & take lot of willpower on your part to stay on a very low 1200 calorie diet for more than 3-to-4 weeks to lose way more than 20 pounds and even if do tough it out for longer than 3-to-4 weeks…

Then chances are you're going to gain back some or all of the weight you lost once get off the diet and go back to your old habits and that's why it's best that you use one of the permanent lifestyle changing weight loss plans here (especially if you don't have a weight loss emergency) to lose weight fast and keep it off for good.

You may want to look at…

Will I gain any weight back? How do I maintain my 20+ lb. weight loss?

Yes, you will gain some weight back IF you go back to your old eating habits but…

You can minimize your weight gain, maintain your 20+ weight loss or lose more weight by going on 1 of the permanent weight loss plans here after you've finished the 3-to-4 week diet.

Will this -1200 calorie diet make me go into starvation mode?
Absolutely Not! Read this to see why
Do I have to workout to lose 20 pounds in 3-to-4 weeks?

Depends on how overweight you are so…

  • If you're very overweight (like more than 50 pounds overweight) then it's very possible for you to lose 20 pounds quickly in 3-to-4 weeks without exercise but…
  • If you're not very overweight then you're more than likely will have to exercise (by using step 4) to actually lose 20 pounds in 3-to-4 weeks.

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1-20 of 3174 Comments

Hello kara,

This is Saleh from U.A.E known as Dubai and I want to look good BUTT NAKED !!!

English is not my first language so I apologize for any misunderstanding in advance.

So, I'm 85 kilo which is 187.393 pounds and I'm 5'11 and I'm skinny fat. I have skinny legs and arm and have belly :(

I'm trying to start Intermittent Fasting but I'm struggling since I'm not sure how my schedule should be. I work from 6 am to 4 pm five days a week, I get home around 5 and cant workout while I'm at work.

Is it A MUST to workout while I'm fasting ?
Should carb be low or not ?
Should I do cardio or lifting?
Would it best of I break my fast with no carb with food such as " chicken breast and a salad " and then workout and have large meal with some type of protein and carb plus veggies ?

I'm thinking to break my fast by 1 pm, workout by 5pm, have my last meal by 8 and sleep by 10. get up by 6 am and fast until 1 again and continue on

Hope to hear from you

Sorry if this is too long

Best regards,,,

August 03, 2015


Hi I am 18 years old, 5'4 and I currently weigh 165lbs. I was a very active athlete for 8 years. I just graduated HS and so I stopped training. I have gained 36 pounds in 4 months.

I'm used to having hardcore trainings. Does this mean I have to step up my game in terms of HIIT? Would really appreciate your soonest reply. Thank you!

August 03, 2015


Hi Adrian, i'm 18 years old and I weigh 129 lbs. Even though my weight is not "too" over, i do have a high body fat percentage. My sister is having her wedding on October and i'm hoping to lose the twenty by then. Am i on the right site?

August 03, 2015


I am also 4"10

August 03, 2015


Also, I forgot to mention I'm 5'4, weighing 138. And I'm only trying to lose 10 lbs

July 29, 2015

Oseaghale joy

I'm boosting, and I pls nid some help to remove a little fat from it.

August 01, 2015


Doing this diet will it make my butt smaller? I'm actually trying to do exercises to make my butt bigger but I want to lose fat fast for a vacation in 2 weeks.

July 29, 2015

Adrian Bryant

no, see this

July 29, 2015


Hi Adrian, firstly thanks alot for your website, i managed to loose 20 pounds in about 2 months.yyaaayy..followed diet tips n your fast weightloss workouts.
I am right now at 155lbs which is still overweight at my height 5ft 1, im 35 yrs old, i wanna know will this emergency diet help me loose 20 lbs fast for my upcoming trip? I have a month n a week.
Thanks a lottttt

July 28, 2015

Adrian Bryant

what kind of diet were you on?

July 28, 2015

Addie m

I am a female 15, I am going on vacation in 3 weeks and I want to lose 15 pounds. I am 5'5 and weigh 120 pounds. Will this diet help me lose 15 pounds?

July 27, 2015

Adrian Bryant

probably not that fast unless your body fat % is high

July 28, 2015


I am 23 and have some baby weight to lose still. My son is now a year old (I know it's embarrassing I still haven't lost all the weight). I have a wedding in standing in at the end of August. I am 5'7" and weigh 175. What is a realistic amount of weight for me to lose by then and ultimately where should I stop trying to lose weight there after?

July 27, 2015

Adrian Bryant

you could lose at lose 15-20 by then

July 27, 2015

Anisha Mody

Hi I really hope you're able to respond to my question! Ive already lost 15 lbs. I am 220. And my goal is 199-195 in the next three weeks. Anyways I do very rigorous workouts which burn around 600 calories daily and I workout 6x a week. Seeing your meal plan is only 1200 calories will this make me go into starvation mode and lose muscle ? Because I don't want to get flabby and cause loose skin.. Please respond I want to look good for my birthday!!!

July 26, 2015

Adrian Bryant

see this about starvatin mode

July 26, 2015

Suzette G

Hi Adrian,

I was wondering if eating every two hours during the Feasting time was best? -- By the way, I HAVE to lose 20 pounds in the next 23 days for my daughter's wedding! PLEASE!!!!

Here is what I came up with. MY PLAN:
FAST from 6PM TO 10AM

10am - 250 calories
12pm - 250 calories
2pm - 250 calories
4pm - 250 calories
6pm - 250 calories

====>>>> Per Adrian: Eat at least 2 raw fruits &/or vegetables before each meal -You can drink at least 8oz. of vegetable juice or V8 before your meals instead of eating 2 raw fruits and/or vegetables before each meal. - drink at least 8 oz. of water with your raw fruits & veggies - Recommended: Apples, Broccoli, Green Bananas, Carrots, Peaches, and/or V8 juice, (eat 2 carrots, an apple & a stick of celery

July 24, 2015

Suzette G

Oh, and I am doing a Tae Bo class with Billy Blanks daughter Shellie almost every day!

July 24, 2015

Suzette G

Just realized you said NO MORE THAN 4 MEALS A DAY. Why is this?

July 24, 2015

Adrian Bryant

you can eat more or less than that as long as the calorie intake is less than 1200. generally with this kind of diet you won't eat over 4 meals due to not being that hungry

July 26, 2015

Incorrect please try again

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